-Weightlifting
-Rings
-Squat Endurance
*WL previously tested
Br+ – 3×3 Split Jerks (rack)
P – 3×3 Push Jerks (rack)
B&O – 3×5 Push Press
W&Y – 3×5 DB Push Press
*Rings previously tested
P+ – 3×5 weighted rings
B – 3×5 negatives
O – 3 max ring hold
Y – 3 max box hold
W – 3 max plank
*Squat End. previously tested
3 min air squats
Rest 3 min
2 min goblet squats (50/35-25/20#)
Rest 2 min
1 min jumping lunges/lunges
Weightlifting
Clean x1
105-125-135
Clean+jerk x 1
145#
Brown I
Rings
1 strict ring dip
Orange III
Squat Endurance
Tabata squats 14
Blue
Pre: 50 Cal Assault Bike
Weightlifting
Clean and Jerk. Worked up to 205 and failed the jerk at 215 4 times.
-Rings
Blue 1
-Squat Endurance
Purple. Could have went heavier.
Thanks Kevin 👍👍
Weightlifting (tested prev)
Push jerks 3×3
WU @ 75 – 85
95 – 105 – 110
First time going this heavy since injuring my wrist. It felt tight, and left shoulder was REALLY stiff, but felt ok.
Rings (testing)
Yellow I – 15s stable support hold
Attempted ring hold, but large amount of left shoulder stiffness verging on pain, so did a bunch of stable support holds to work on it.
Squat Endurance WOD (tested prev)
3 Min Air Squat
3 Min Rest
2 Min Goblet Squat 35#
2 Min Rest
1 Min Lunges
79 + 42 + 33 = 154
Weightlifting
Power clean
130# x 1
Brown
Rings
2 strict ring dips (couldn’t lock out 3rd)
Blue
Squat Endurance
Tabata 14
Blue
Weightlifting
3x 3Pushjerks
55/65/75/85/90#
Rings
3 x Max Box hold
30sec/ 20sec/ 35sec
Squat endurance
Tabata squats/ 14 (blue)
Weightlifting
3x 3 Pushjerks
65/85/95/105/115#x2
Rings
3 x Max Box hold
40sec/ 26sec/ 26sec
Squat endurance
Split Squats with 10# in each hand
Right leg was ok, left was not due to groin.
Weightlifting
3×3 Push Jerks
45-65-75-95-105-130
Rings
Did 3×5 sec negatives, had some time left so did 8 ring dips.
Blue II
Split squat x 8 (Each side)
0.1xBW (20#)
Blue I
Had an awesome time testing.
Thanks Kevin, and all the coaches that where there.
125 not 130 on the Push Jerks
Weightlifting
3×3 Push Jerks
45-65-75-95-105-130 *3
Rings
Did 2 sets of 5 sec negatives
orange
3 Min Air Squat
3 Min Rest
2 Min Goblet Squat 50#
2 Min Rest
1 Min Jumping Lunges
Thanks Marcel
My apologies for forgetting the clock.
Push jerk x 3 (from floor because I’m too tired to read or think)
55-65-75-85-90#
3 x 5 ring dip negatives
Squat endurance test: brown
Thanks to all the coaches!
Weight lifting:
Did snatch
65-85-95-100 x 1
Did clean and jerk last week, worked today quick to get a higher level
125-140-155
Total = 255
Level = black 1
Rings
They all sucked. I tried, pulled too much.
Squat endurance:
Did 20 reps x 0.85% body weight
Level = brown 2
Clean & Jerk
135-185-205-215-225-255
Ring mu’s
4 Unbroken
1.05 bw 20 rep squat.
225#
Worked on split jerks×3
Worked on ring negatives…. I’m positive they sucked
Squat End. previously tested
3 min air squats
Rest 3 min
2 min goblet squats (50/35-25/20#)
Rest 2 min
1 min jumping lunges/lunges
103-55(50#)-44=202
Split Jerk x 3 from the rack
135-155-185-185-185
Ring MU’s
4 Unbroken
1.05 bw 20 rep squat.
205#
Nothing new to report 😂
Power cleaned up to 130# which felt good but couldn’t get under 140#
Did an EMOM of 15sec Hold from box
Attempted squat end w 10# DB, made it to 14 reps and failed due to knee.
Perhaps it will be a better weightlifting/ ring / squat day next week!
WU + MOB x 1
Group WU + Mob
Weightlifting (not testing)
3×5 Push Press
WU 35(5), 45(5)
55, 65, 75 (PR for reps, last one was ugly)
Rings (not testing)
3x Max Ring Holds
40, 40, 50 (seconds)
Squat Endurance (testing)
Split Squat x 8 Reps
2 sec down, 2 sec up
.05 x BW and .10 x BW
Blue 3
Thanks Ingrid and Ryanne(for counting).
Weightlifting — Worked up to 140# power clean. FINALLY! Two weeks of attempts and I finally landed it.
Rings — Worked up to 31# weighted dip. Time to start working that strict MU technique.
Squat endurance — 121 x 20 reps.
+ 5 minutes max burpees: 80
+ 2 mile run: 16:56 — not used to pacing off the treadmill yet and I paced my first mile too much. Could have gone faster.
Br+ – 3×3 Split Jerks (rack)
95-105-125-135-145×2
P+ – 3×5 weighted rings
BW-20-30-35
3 min air squats – 99 reps
Rest 3 min
2 min goblet squats (50/#) – 51 reps
Rest 2 min
1 min jumping lunges/lunges – 21 reps