Wod

[TripleJ]

Clean & Jerk:
1 - 1 - 1 - 1 - 1 - 1 Work to a heavy 1-rep; ended up hitting an all-time PR




4 Rounds for Max Reps:
1 Minute Row for Calories
1 Minute Clean & Jerks, 135 lbs
2 Minute Rest

 

[jmez]

7:54
240#

About what I expected. Tripped over bar on second to last burpee. That cost me a few seconds. Really struggled at 240. Had to go into a full squat to get it

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[mtwarden]

4.5 miles and 1300' of gain for Tiny Elvis and I this evening. A sure sign Spring is just around the corner, there's less than 3 feet of snow :4:

 

[D_Eightch]

7:54
240#

About what I expected. Tripped over bar on second to last burpee. That cost me a few seconds. Really struggled at 240. Had to go into a full squat to get it

Sent from my XT1254 using Tapatalk

That was a doozy for sure. That's the hardest i've worked for a clean..thought I was going to be pinned when I caught it! My shoe came untied during the burpees, lol.


Today:
1RM Deadlift

3 rounds
8 Strict Shoulder Press @ 65%
rest 60 secs
3x8 supinated pull-ups
rest 60 secs
60 second plank
rest 60 secs

4min amrap
10 Push Press @ 115#
10 Chest-To-Bar
Rest 4 min.
4min amrap
10 ring dip
10 power clean @ 115#

 

[i count eye guards]

Shoulder Day

warm-up

DB overhead press (full ROM) 2 reps per set 40-45-55-65-75-80

DB overhead press (wide and slow down - pause at bottom - squeeze up and flex ant. delt at the top) - 3 sets 30 reps each @ 50# dbs

DB lateral raise (thumbs down) 5 reps per set - 25-30-35-40-45-50-55-60-60-60

DB lateral raise (single arm with two count hold at top) 5 sets 10 reps each 40# dbs

Bent over pause rep lateral DB raises 3 sets 15 reps each 45# dbs

Shrugs 10 reps with two count hold at top of each - 450 - 540 - 630

15 mins on stairmaster

60 arrows out of my 70# CD

 

[TripleJ]

For Time:

150 Wall Balls

2 Minute Rest

800M Run

2 Minute Rest

50 burpees

 

[jmez]

^^^ Yuck!

 

[jmez]

For time
100-80-60-40-20 double unders
50-40-30-20-10 sit ups
25-20-15-10-5 deadlift 155#

 

[mtwarden]

^ that's a lot of reps

Wendler week 11: squats 5/3/1+, bench 5/3/1+, pull-ups 3x12, dips 3x35, core. At week 11, I'm finding the "plus" reps are shrinking, I guess it had to happen at some point.

 

[TripleJ]

Oly Day

1 Power snatch + 1 Hang Squat Snatch +1 Overhead Squat
1 - 1 - 1 - 1 - 1 - 1 - 1

1 Power Clean + 1 Push Jerk
1 - 1 - 1 - 1 - 1 - 1 - 1

Front Squat
2 - 2 - 2 - 2 - 2 - 2

 

[i count eye guards]

Legs & Cardio

15 mins on stairmaster (HIT style)

Deadlifts - 5 reps per set 135-225-315-335-355-375-395-405-405-405

15 mins of HIT running

Stretch

60 arrows from 70# CD

 

[jmez]

EMOM for 16 mins alternate
7 wall balls 20# and 7 chest to bar
15 box jumps (no stepping)
7 power snatch and 7 OH squats 95#
15 cal row

 

[mtwarden]

Tiny Elvis and I got 4 miles on snow packed trails this evening.

 

[mtwarden]

man what an evening! it was nearly 40 degrees, no wind and packed trails in about 2' of snow- good to be alive; 4 miles for Tiny E and I

 

[TripleJ]

man what an evening! it was nearly 40 degrees, no wind and packed trails in about 2' of snow- good to be alive; 4 miles for Tiny E and I

You’re a beast.

 

[jmez]

Workout 18.3

2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Men perform 115-lb. OHS, 50-lb. DB snatches

Time cap: 14 minutes

Wow, you knew the separator was coming, here it is. I won't be doing this one. I'll do front squats for the OH squats and bar muscle ups not rings. If you can get through this one you are a hammer.

 

[Cant hit em]

Workout 18.3

2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Men perform 115-lb. OHS, 50-lb. DB snatches

Time cap: 14 minutes

Wow, you knew the separator was coming, here it is. I won't be doing this one. I'll do front squats for the OH squats and bar muscle ups not rings. If you can get through this one you are a hammer.

Doing scaled version


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[Yooper]

Workout 18.3

2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Men perform 115-lb. OHS, 50-lb. DB snatches

Time cap: 14 minutes

Wow, you knew the separator was coming, here it is. I won't be doing this one. I'll do front squats for the OH squats and bar muscle ups not rings. If you can get through this one you are a hammer.

For the first time since it happened, I was actually a little happy with my shoulder injury that kept me out of this one...and I'm not afraid to admit that. I modified with KB DL's, back squats, and lunges for any shoulder work, but I know I didn't feel the true pain of this one. Good luck to those out there giving this one a go!

 

[TripleJ]

Workout 18.3

2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Men perform 115-lb. OHS, 50-lb. DB snatches

Time cap: 14 minutes

Wow, you knew the separator was coming, here it is. I won't be doing this one. I'll do front squats for the OH squats and bar muscle ups not rings. If you can get through this one you are a hammer.

Did it this morning. Hoped to get through 1 round, but the double-unders caught up to me. Made it through the dumbbell snatches and started the 4th set of double-unders...358 reps. It was humbling. My workout buddy made it through 1 full round and got 170 reps in the second round. He's a beast for a 5'6" 155 lb guy.

 

[jmez]

358 is solid. Nice work.