Weightlifting
15 min to test
RKBS – 70#x10/45#x15
HPC – 135/90#x3
P.Clean – 200/140#x1
Clean & Jerk
or
Snatch
If done early,
EMOM for the remaining time
Kettlebell
10 min EMOM
RKBS – 45/25# x 24/22
Single Arm RKBS – 50/35# x 24/22
KB Snatch
*If time, Rings test
Warmup & Mobility
HPC
55(3), 65(3), 75(3), 2 attempts at 85, but no go.
Level remains the same.
EMOM 10 Min.
One arm RKBS @ 35 and 22/Min.
Level achieved!
Sore from this week. Levelled up 4 things, so a good week for sure.
A nice surprise this morning to have Coach Shane with us at 6 AM.
Warmup & Mobility
HPC
65(3), 95(3), 115(5), 125(3), 135(2) – failed on the last rep of 135, but happy with my progress.
Leveled up!
EMOM 10 Min.
One arm RKBS @ 45 and 24/Min.
Leveled up!
Sore from this week. Super happy to increase my overall level.
Agree with Jackie that it was a nice nice surprise have Coach Shane with us at 6 AM.
Warmup & Mobility
HPC
45 x5 x 55 x 5, 60 x 5
Tried 65 managed to get 2, but couldn’t get any more than that.
Have to work on getting the landing.
EMOM 10 Min.
RKBS @ 25 and 14/Min.
BLUE!
Glad I had a massage yesterday as the testing has made me push harder than I would during a regular WOD.
I was confused when I saw Coach Shane, i was like.. its Friday right?
Thanks to Coach Amanda for the pointers to get the RKBS done..
I didn’t think I could do the 25 @14/min, but both Shane and Amanda were sure I could.
And yes, they were right lol, so trust the coaches when they say you can do it.
TGIF
QOD: Android
Warmup & Mobility
Weightlifting Test
HPC
55# x 3, 65# x 5, 75# x 5, 80# x 5.
Wasn’t trying to test today as I was nervous from my recent injury during HPC, but in the end achieved a higher weight than expected!! Felt great to get back into doing these lifts again.
Thanks for all the guidance Shane and Jackie!!
Kettlebell Test
EMOM 10 Min.
RKBS @ 20# and 20/Min.
Achieved! Levelled up to Orange 3!!
It’s been a challenging week!! Definitely feeling it!!
Thanks Shane!
Weightlifting
15 min to test
Did an EMOM of 125# PC after two failed attempts at 140#
Kettlebell
10 min EMOM
20 RKBS / Minute w 35# – Levelled up to Brown
Thanks Kevin!
Weightlifting: HPC 75# x5 stayed same level (barely)
Kettlebell, 10min EMOM @ 35#, 18/min
Leveled up from Purple 1 to 3, yay!
TGIF! Thanks Kevin.
Weighlifting
Knowing I’m kinda stuck at my level (125×1), so I practiced Squat Cleans (catching the bar lower).
65(5), 75(4), 90(3), 105(3), 115(2), 115(2)
No level up but good practice
EMOM 10 Min.
KB 35# Snatch
Decided to practice the movement with lighter weights.
minutes 1-4: 25# 14 times
minutes 5-8: 30# 14 times
minutes 9-10: 35# 14 times
Definitely better with my right arm.
My body is feeling the testing week, but it was great to see everyone level up!
Weightlifting:
Got up to 85. Failed 90 a few times. Need to a) out of my head and b) under the bar faster & squat lower.
Kettlebell
12 KB snatches/min for 10 mins at 30#
30# felt great, so after 2 rounds I tried 35#, but couldn’t even do one, so back to the 30# I went!
Weightlifting
95×3 135×3 155×1 175×1 (190×1 Failed)
Stayed at Purple III
Kettlebell
Single arm RKS with 53# 24/min
Purple II to Brown I
Thanks Kevin!
Weightlifting – 15 min to test
Worked on C&J: 95-135-160-185-195-205-215 (failed)
I was all messed up… started building up cleans, then realized that I had to do C&J… dialed back the weight rushed through shitty lifts to get back up… just a hot mess.
Lesson: Come to testing days prepared with a plan
Kettlebell
10 min EMOM
KB Snatch practice @ 40# – 14/minute… felt good all rounds below 30 secs
Dialed back from last time when I tried 53# and quickly fell apart… today was much better and something to building on
Weightlifting
Cleans
135×5-155×3-165×2-175-190-200
BROWN to BROWN I
Next work on my Clean & Jerk
Kettlebell
10 Min KB Snatch 50 lb: 14 /minute
BROWN I to BROWN II
6(L)-8(R) done in 36 seconds for 4 rounds then reality kicked in and struggled to the end.
More practice on KB Snatch proper form and grip.
Just learned most of it today thanks to coach Shane.
Skipped the wod. Pulled something in my hand yesterday with front squats
Home WOD
2000m row rest 1 min
8000m total. Leisure pace. 33 ish min rowing.
Weightlifting
HPC 95×3 125×3 135×3
PC 145×1 160×1
Blue III to Purple II, think I can do more.
Kettlebell
45# RKS 20/min
Orange III to Blue II