Push Press x5
65-70-75-75-75%
Clean Pulls x3
70-75-80-85-90%
500m Row
Compare to March 7/14
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Push Press x5
65-70-75-75-75%
55-60-65-65-65
Yeille Kelly!!!
Clean Pulls x3
70-75-80-85-90%
85-90-95-100-110
500m Row
156.7
10 second PR from not sure when but that’s what was on the PR board lol. I believe it was from the Alcock Gym.
Then I played around with some MY progressions 🙂
Nice PR on the Row!!
That’s a big PR! I’m trying to shave of fractions of a sec
Nice work Val.
50 no show burpees
Push Press x5
65-70-75-75-75%
65-75-85-85-85
Clean Pulls x3
100-105-115-120-125
500m Row 1.59.1
YAY! First time getting under 2 min!! Great job this morning everyone!
Nice Job Maria!!
Super time on the row Maria.
Mobility
WU x 1
Group WU
Push Press x 5 – nice sharing the bar with you Val!
55, 60, 65, 65, 65
Clean Pulls x 3
95, 105, 115, 125, 135
500 m Row
1:57.6
Great job 6 am’ers! Thanks Patrick 🙂
Nice work Kelly. You were pushing hard on the row!
Lab
OHS x1
115-135-155-185-210 (PR!)
Push Press x5
125-135-145-145-145
Clean Pulls x3
185-200-215-225-240
Thanks for the cookies Lisa!
Wux1
Lab:
OHS x5 3 sec hold at bottom
95-100-105-110-115
5 reps of:
Chinups
Pullups
20-35-20-bodyweight
Class:
Strength: Push Press
120-125-135-135-135-135
Clean Pulls
155-165-175-185-200
500m Row
1:28.1 WooHoo PR and in the trophy case. Legs were wobbly after that one.
Awesome! Congrats 🙂
NICE!
Great job!
Way to go Trent!
Congrats on the trophy case entry!
Way to go Trent!
good job Trent
No sitter for tonight so I did some at home.
Mobility
WU(no pull ups)
Push press x5
60-65-70-70-70
Clean pulls x3
65-70-75-80-85
Mobility
WUx1
Group Barbell WU
Push Press x5
65%-70%-75%-75%-75%
65#-70#-75#-75#-75#
Clean Pulls x3
70%-75%-80%-85%90%
85#-90#-95#-100#-110#
500m Row = 1:56.5 (PR of 20sec) Very happy with that!
Thanks Kevin!
REALLY!!! 0.2 sec faster than me? lol you little…..
lol that hardly makes it faster I would say the same lol
Mobility
WU x 1
Group WU
Push Press x 5
55, 60, 65, 65, 65
Clean Pulls x 3
80, 85, 90, 95, 100
500 m Row
time: 2:02.5
Mobility
WUx1
Group Barbell WU
Push Press x5
65%-70%-75%-75%-75%
120#-130#-140#-140#-140#
Clean Pulls x3
70%-75%-80%-85%90%
135#-145#-150#-160#-170#
500m Row = 1:42:8 (0:0:8 slower than my PR)
Mobility
WUx1
Group WU
Push Press x5
65%-70%-75%-75%-75%
110-120-125-125-125
Clean Pulls x3
70%-75%-80%-85%90%
145-155-165-175-185
500m Row = 1:33.3
PR of 2.1 sec from February 27 2013
Nice time on the row
Holy smokes Gabe, you were fast on the row!
I won’t be making it in to the 4:15 class today.
So sorry about the no show…. Will have burpees to do
Mobility
WU x 1
Push Press 5 reps
65%-70%-75%-75%-75%
65-70-75-75-75
Clean Pulls
70-75-80-85-90%
Based off my theoretical 1rm I did
80-85-90-95 – told Kevin we were getting bar too high, so he said to put 115 on, still too high, will have to go heavier next time. On a plus the bar was high enough to power clean it and did which was 20# more than I had done before.
500m Row
152.1 (so close, but my previous time was 2:04.9, so I will take it!!!!)
.
Very Nice PR.
M+WU
Push press – 5 reps
65%= 30lb, 70%= 30lb, (realized I did my weights wrong so did a bonus set at 35lb), 75%= 40lb, 75%, 75%
Clean Pulls – 3 reps
70%= 25lb, 75%= 30lb, 80%= 30lb, 85%= 35lb, 90%= 40lb
500m row
Time: 2:14
WU × 1
Group WU
Strength:
Push press -5’s
65-70-75-75-75%
40, 45, 50, 50, 50
Fun to share the bar with Rachel and Ericka!
Clean pulls – 3’s
70-75-80-85-90%
55, 60, 65, 70, 75
500m row
2:08 (last time was 2:26, so a nice PR)
Thanks for the coaching Patrick!
good job Jackie
Mobility
WU-ish
Group WU
Push Press x 5
65-70-75-75-75
Clean Pulls
80-85-90-95-115 (was getting too high on others) Tried to power clean it but hands not getting around fast enough
500m row 1:52.0
PR of 6.4 seconds
– mob
– WUx1
– Group WU
Push press x5
85-90-95-95-95
Clean pull x3
100-110-115-125-130
500m row: 1:32.8 … PR over 1:36ish but still a bit disappointed, I was on track for sub 1:30 until the last 80m or so when my muscles forgot how pulling is supposed to work… By the end of the summer I’ll get it 😀
mob wux1
group wu
push press 5 rep
110-120-125-125-125
clean pull x 3rep
115-135-135-155-155
500 m row : 1:44.2
Oly Class
Mob + Wup
Group Bergener Wup
Pause OHS with 3 sec holds
60% – 60% – 70% – 70% – 70%
50lbs – 50lbs – 60lbs – 60lbs – 60lbs
Clean + Split Jerk (1 C and 2 SJ)
50% – 55% – 60% – 65% – 70%
40lbs – 45lbs – 50lbs – 55lbs – 60lbs
Notes = Still need to work on lengthening the stride (thank you Amanada for the tip about thinking about touching your front foot), keeping the back heel up, squeezing shoulder blades together (thank you Rob), and flaring kness out slightly (thank you Lance)
Cashout: 500m row
time = 2.07.7
Push press 5’s
75-85-90-90-90
Clean pulls
95-105-110-115-120
500m row
1:49.4 (0.5 sec pr
Oly Class
Mobility
WU X 1
Group Burgener WU
Pause OHS with 3 sec holds
60–60–70–70–70%
75-75-85-85-85#
Clean + Jerk (1+2)
50–55–60–65–70%
120-135-145-155-170
Huge class tonight!!
Great job tonight Keith!! Was fun sharing the bar tonight.
Oly class
500m row
1:27:5
Almost came off my seat. Nice try Keith but you did come off your seat. Maybe next time.
He was trying so hard haha
1.3km run
WU and lacross ball calf and hammies
3 sec pause OHS
60%-60-70-70-70
40#-40-45-45-45
Clean and jerk. (1+2)
50%-55-60-65-70
55#-60-65-70-75
500m row 1:56
Old time was 2:52!!!!!
That’s a PR 😀
Great PR Vanessa 🙂
– mob
– WUx1
– Group WU
Push press x5
45-50-55-55-55
Clean pull x3
45-65-75-85-95
500m row
1:58 – not a PR as I got 150.3 a few weeks back. I fell off my seat…grrrrr.
(12:00)
Mob + WUx1 + Barbell WU
Push Press x5 (65-70-75-75-75%)
155-165-175-175-175#
Clean Pull x3 (70-75-80-85-90%)
*used lower % to work technique
155-160-165-185-190
Row 500m = 1:32.5 (almost PR)
——————-
(6:30)
Mob + WUx1
EMOTM 20 mins – Ring Dips
20 x 4 reps
EMOTM 10 mins – Wall Balls 25#/10′ + 20# vest
10 x 7 reps
Split Jerk 5×3 @ 135# (technique work)
3 sec pause OHS
70#-70-80-80-80
C&J (1+2)
80#-85-95-105-115-115
I’m going to miss OLY so much