And Then There Was 1

November 6, 2013
By : Retta

Weights? Check. Vest? Check.

Warm Up-
With a partner and a loaded barbell 95/65 one partner performs internal rotation shoulder mash

while the other performs..
3 position clean & 3 Presses
3 position clean & 3 Push Presses
3 position clean & 3 Push Jerks
Then switch

Oly
3 position clean @ 70% 5×1

Strength
1. Press 4×1
2. Push-press 4×1
3. Front Squat 5×2

WOD
10-9-8..2-1
Push Jerk 155/105
Strict Pull-ups

Regional (135/95)
Open (115/80)

* No push press or split jerk will count – push jerk only!

6 Comments

Liz

11/07/2013 @ 9:11 pm

3 Post Clean: 95#
Press: 80#
Push Press: 125#
Front Squat: 155 #x2
WOD: 10:53 @ open
Liz

11/07/2013 @ 9:11 pm

3 Post Clean: 95#
Press: 80#
Push Press: 125#
Front Squat: 155 #x2
WOD: 10:53 @ open
Petra

11/07/2013 @ 7:51 pm

It was a quiet morning at 6AM!

3-clean: 95#
Press: 95#
Push press: 115#
Front squat: 135#
WOD: 13:01 @ open. Last rounds of pull-ups were s-l-o-w.
Cashout: GHD with the bros
Petra

11/07/2013 @ 7:51 pm

It was a quiet morning at 6AM!

3-clean: 95#
Press: 95#
Push press: 115#
Front squat: 135#
WOD: 13:01 @ open. Last rounds of pull-ups were s-l-o-w.
Cashout: GHD with the bros
Crowley

11/07/2013 @ 5:24 pm

warm-up: done
3 pos. clean: 175 across
press: 155, 165, 175, 180
push press: 185, 205, 215, 225, 235(f), 235(f) – was pushing with my arms too early and not letting my leg drive do the work, will definitely get this next time

front squat: 225, 245, 255, 265, 255
wod: 12:13 @135 – push jerks were unbroken and felt alright, can’t say the same about the pull-ups
Crowley

11/07/2013 @ 5:24 pm

warm-up: done
3 pos. clean: 175 across
press: 155, 165, 175, 180
push press: 185, 205, 215, 225, 235(f), 235(f) – was pushing with my arms too early and not letting my leg drive do the work, will definitely get this next time

front squat: 225, 245, 255, 265, 255
wod: 12:13 @135 – push jerks were unbroken and felt alright, can’t say the same about the pull-ups

Comments are closed.