OG
3 sets of 12 GHD situps w 1min back ext hold between sets
Emom 10min
m1 – pullups 10-8-8-8-10
m2 – plank 43s
Emom 5min
knee raises – 10-8-8-8-8
Emom 5min
DUs 25
10 min Assault bike 10s burst each min
3.6k 125 cals
25 Burpees
Thanks Matt!
Mark
WU & MOB
Clean + Split Jerk
95# x 5
115#×3
135# x 2
155# x 2
175# lift 1-X lift 2-OK
Janet joined me for a ruck workout this morning.. I had done this one in my yard a couple years ago without a ruck..
5 rounds
200m sprint
50m bear crawl
100 flutterkicks (4count)
1 min accumulated plank
Sounds easy enough.. After JT yesterday and my 15k ruck last night, my body did not want to cooperate.. I did the things 🤣.
Ruck 40#
25 burpees
Jeana also had her first prep class, her legs are wobbly today..
Christie Neate
Clean & Jerks
55-75-85-95-105-115#
Thanks for the tips & class Ron 🙌🏻 And for sharing the bar Karen!
Remi Richard
OG
Deadlifts
225×5
315×5
385×5
405×1
465×1 – PR
Flight sim.
Made it to the 50s in under 4 min. then all I could manage were sets of 30-ish for the next 11mins…. arrrgggghhh!
Clean + Split Jerk
115×2-125×2-135-145-155-165-175-185-195
OG
3 sets of 12 GHD situps w 1min back ext hold between sets
Emom 10min
m1 – pullups 10-8-8-8-10
m2 – plank 43s
Emom 5min
knee raises – 10-8-8-8-8
Emom 5min
DUs 25
10 min Assault bike 10s burst each min
3.6k 125 cals
25 Burpees
Thanks Matt!
WU & MOB
Clean + Split Jerk
95# x 5
115#×3
135# x 2
155# x 2
175# lift 1-X lift 2-OK
Nooner
Clean & jerk heavy single
125-145-165-175-185-195-205#
Split jerks starting to feel almost normal again, still 15# under PR but heaviest I’ve gone in a while. Cleans felt good!
Thanks Matt
Clean & jerk
95-135-145
Worked on making my cleans squats cleans ,also landing wider and lower on the split jerk.
Thanks for the tips Matt I’ll try them out next open gym .
WUx1
Clean + Split Jerk
95-95-105-105-115-115 (all x2)
125-125-135-135-135-145-145-145 (x1)
Great job am peeps!
Thanks Matt!
Please cancel my 6..held up at work
C&J
85 x 3
95 x 2
115 x 2
135 x 4
145 x 1
155 x 4
Cleans felt good. Split jerk needs work.
Janet joined me for a ruck workout this morning.. I had done this one in my yard a couple years ago without a ruck..
5 rounds
200m sprint
50m bear crawl
100 flutterkicks (4count)
1 min accumulated plank
Sounds easy enough.. After JT yesterday and my 15k ruck last night, my body did not want to cooperate.. I did the things 🤣.
Ruck 40#
25 burpees
Jeana also had her first prep class, her legs are wobbly today..
Clean & Jerks
55-75-85-95-105-115#
Thanks for the tips & class Ron 🙌🏻 And for sharing the bar Karen!
OG
Deadlifts
225×5
315×5
385×5
405×1
465×1 – PR
Flight sim.
Made it to the 50s in under 4 min. then all I could manage were sets of 30-ish for the next 11mins…. arrrgggghhh!
First Assault ride, 20 Cals, sub 2mins.
OG
T-spine & Lats
10 Pull ups
Monkey bar practice
Ring Dip practice with 25# plate
C2B Pull up practice
– 3 unbroken strict
– 4 unbroken strict (PR)