Power Clean and Push Jerk (2+1)
After your warm-up set(s), complete:
2 sets @ 70%
3 sets @ 75%
Weighted Situps
5×3 reps
A big thanks goes out to all the friends and family that came each week to cheer us on! Thank you for your support!!
38 thoughts on “Newsletter Day!”
Shane Hayes
Great Newsletter, awesome progress and accomplishments Steph!
Alaina
Yay Steph!!!!!!!!!!!!!!!!!!
Alaina
Mob. and WUx2
Power Cleans and Jerks (2+1)
2+1 (45, 70, 70, 75, 75, 75, 75)
Weighted Situps:
3 x (35, 45, 50, 55, 60)
Cashout:
Worked on wallballs @ #14
Handstand Holds
Pullups Negatives
T2B…couldn’t get any today 🙁
Pushups 4, 4, 3, 3, 2, 1
Great class Patrick!! Nice to see everyone!!
Ginette
Heavy wallballs Alaina! 🙂
Alaina
Thanks Ginette! Missed you today 🙂
Kelly B
Mobility
WU x 1.5
Group WU
Power Clean and Push Jerk (2+1)
55# -> 85#
Weighted Situps (5×3 reps) – Nice sharing the bar with you Kel 🙂
35# -> 60# (2 reps)
Mob. and WUx2
Power Cleans and Jerks (2+1)
2+1 (45, 65, 65, 70, 70, 70)
Weighted Situps:
3 x (35, 45, 50, 55×1, 50)
Thanks for sharing a bar John!
Great newsletter! Steph is awesome!
Need to work on split jerks the 265 barely dropped under it need to get myself to drop lower. Still got a #10 PR so not all that bad 😀
Shane Hayes
Mobility
Wu x 1
Tested out shoulder, still a little tight.
Did some du practice
Group barbell Wu
2RM power clean didn’t do the jerk due to shoulder
195/ 225/ 245/ 265 was going to go higher but stopped there seem to have issue with my wrist now!!! 🙁 gotta quit taking time off from the gym.
More du’s to finish out night.
Great class Amanda, good work everybody!
Miss your classes Amanda!
Alyson K
Mobility & Group WU
Power clean (2) push jerk (1)
55# , 55#, 65#, 65#, 65#
Weighted sit ups.
35,45,50,55,60(1x) really wanted those other two @60# – but it just wasn’t happening tonight!
Goat – over head squat – first ever (successful) @ 20# – it was brutal but I think I kinda liked it ?! Thanks for all the help tonight Amanda!
Annie
Mob + WU X 2
Power cleans + jerks ( 2+1)
40#-40#-50#-50#-50# + 60# just for fun 🙂
Weighted sit ups
20-25-30-35-40…45 just out of reach 🙁
Goat : DU ( not a good night) 1 handstand, box jumps
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
Great Newsletter, awesome progress and accomplishments Steph!
Yay Steph!!!!!!!!!!!!!!!!!!
Mob. and WUx2
Power Cleans and Jerks (2+1)
2+1 (45, 70, 70, 75, 75, 75, 75)
Weighted Situps:
3 x (35, 45, 50, 55, 60)
Cashout:
Worked on wallballs @ #14
Handstand Holds
Pullups Negatives
T2B…couldn’t get any today 🙁
Pushups 4, 4, 3, 3, 2, 1
Great class Patrick!! Nice to see everyone!!
Heavy wallballs Alaina! 🙂
Thanks Ginette! Missed you today 🙂
Mobility
WU x 1.5
Group WU
Power Clean and Push Jerk (2+1)
55# -> 85#
Weighted Situps (5×3 reps) – Nice sharing the bar with you Kel 🙂
35# -> 60# (2 reps)
Handstand Holds x 2
T2B (20 reps)
Great class Patrick – thanks!
Great newsletter. Amazing progress Steph!
Nice job on T2B….20 reps…yahooo!
I miss you!
Wow Kelly!! Next time I will have to pay attention to your T2B…..need to work on those 🙂
T2B!!
atta girl 😉
heavy clean and jerk!
Great newsletter….awesome progress Steph!
Mob
WUx2
Power Cleans and Jerks (2+1)
115-115-135-135-135
Weighted Situps (5×3):
65-75-85-95-105
Mob
WUx1
Lab:
Strict weighted pullups x5
20-35-40×4-35-20
Ring Pushups with 20# vest
10 reps – 10reps – 5 reps- 5 reps
body weight x10
strict pullups
ring pushups
Class:
Power Cleans and Jerks (2+1)
95 Wu – 140-140-150-150-155
Weighted Situps (5×3):
45×8 Wu – 95-95-100-100-105
Cashout – get home asap for Luna to sleep.
Mobility
WUx1
Complex
2 Power Cleans
1 Push jerk
WU@ 55#
Set 1&2 70% @ 70#
Set 3,4&5 75% @ 75#
Weighted overhead sit ups: 3RM
35-40-45-50-55(2)
Thanks Mario! Great job nooners!
Great article Steph and congrats on all your accomplishments!
Wicked pictures too!
MOB & WU x 2
Group WU
Strength
Power clean and pjsh jerk (2+1)
Warmup @ 40 then 50, 55, 60, 65, 70
Weighted situps
35, 45, 50×1, 50 f, 45, 45
Work on a goat…so many of them, but selected double unders. Actually got three in a row. PR, ha!
Love the newletter and reading about Steph’s conquests at the gym.
Also, love the photo of Bob today. We will get him ready for the games next year!
Nice work Jackie,,, yeah for double unders!!! I agree, nice picture Bob!
(6am)
Mob + WUx1 + Group WU
Complex – 2x Power Clean + 1x Push Jerk
2 sets @ 70% (175#)
3 sets @ 75% (185#)
Weighted Situps 3-3-3-3-3
75-85-95-105-115
HSPU (abmat)
10 kip – 5 strict – 10 kip – 5 strict
———————–
(1pm)
Mob + WUx1
GHD Situps + Extensions – 4×10 ea, alt.
EMOTM 10 min
– 10 sec Ring Tuck Hold
WOD 3 rounds
– AMRAP 2 min Double-Unders
– Rest 2 min
= 155 + 124+ 129 = 405
Got 122 unbroken DUs in round 1, PR!!
EMOTM 10 min
– 4 Hurdle Jumps 29″
– 2 Hurdle Jumps 35″
– 4 Hurdle Jumps 29″
Bravo Mario…huge numbers for double unders!
Merci! 🙂
Were you bored? lol
in other words, im jalous
Mob. and WUx2
Power Cleans and Jerks (2+1)
2+1 (45, 65, 65, 70, 70, 70)
Weighted Situps:
3 x (35, 45, 50, 55×1, 50)
Thanks for sharing a bar John!
Great newsletter! Steph is awesome!
Mob + WUx1 + Group WU
Complex – 2x Power Clean + 1x Push Jerk
2 sets @ 70% (140#)
3 sets @ 75% (155#)
Weighted Situps 3-3-3-3-3
65-70-75-75-80
Work on a goat
did a small work out for time
10 wallballs +1 MU
10 wallballs +2 MU
10 wallballs +3MU
finished in 3:32.
will try to improve this everytime we work on goats.
Thanks
Mob, WUx2
Group WU
Clean x2 + push jerk
75 – 75 – 85 – 85 – 85
Weighted sit-ups
35 – 45 – 50 – 55 – 60
Cashout goat – working on fixing my grip so I can work on my toes to bar!
4x – Farmers carry (2×70# kb, length of gym and back) + 3 burpees
After all the practice on Friday, I’ll say…my burpees feel better now!
Can you cancel my 6:45 class for tonight?
Todays wod was a good one …..however I was more excited about the Goat!
I hit the easy button on the rope climb! yipee,yipeee( I love firsts)
2xpower cleans + push jerk
#70-75-80-85-90
weighted sit ups
40-45-50-55 -55 – 60(one)
Thanks Patrick! for the push
WOW Pam!!!! Nice work on the rope climb!!
Mobility
WU x 2
Group WU
Power clean + push jerk (2+1)
55-70-70-75-75-75
Weighted sit-ups
35-45-50-55-60
mob wux1
group wu
power clean +push jerk 2+1
95-115-125-130
weighted sit up
45-50-55-65
Power clean + Jerk (2+1)
65-65-70-70-70
Weighted Sit Ups (5sets of 3reps)
35-45-50-55-60
Cashouts: DU, T2B & Hand Stand PU
Mobility
Group WU
Power clean + push jerk (2+1)
35-65-65-70-70-70
Weighted Situps 3×5
24-35-40-45 (×1)
Worked on skipping & T2B.
mobility
Wux1
EMOTM 10 mins
1 Muslce Up
3 Hang Squat Snatches
-high hang
-mid hang
-low hang
95-95-115-125-135-145
Split Jerks
145×3-155×3-185×2-225×2-245×1-255×1-265×1(Fail)-265×1(PR)-275(fail)
Need to work on split jerks the 265 barely dropped under it need to get myself to drop lower. Still got a #10 PR so not all that bad 😀
Mobility
Wu x 1
Tested out shoulder, still a little tight.
Did some du practice
Group barbell Wu
2RM power clean didn’t do the jerk due to shoulder
195/ 225/ 245/ 265 was going to go higher but stopped there seem to have issue with my wrist now!!! 🙁 gotta quit taking time off from the gym.
More du’s to finish out night.
Great class Amanda, good work everybody!
Miss your classes Amanda!
Mobility & Group WU
Power clean (2) push jerk (1)
55# , 55#, 65#, 65#, 65#
Weighted sit ups.
35,45,50,55,60(1x) really wanted those other two @60# – but it just wasn’t happening tonight!
Goat – over head squat – first ever (successful) @ 20# – it was brutal but I think I kinda liked it ?! Thanks for all the help tonight Amanda!
Mob + WU X 2
Power cleans + jerks ( 2+1)
40#-40#-50#-50#-50# + 60# just for fun 🙂
Weighted sit ups
20-25-30-35-40…45 just out of reach 🙁
Goat : DU ( not a good night) 1 handstand, box jumps
Mob + WUx1 + Group WU
Complex – 2x Power Clean + 1x Push Jerk
2 sets @ 70% (120#)
3 sets @ 75% (130#)
Weighted Situps 3-3-3-3-3
75-85-95-105-115×1