Fun times with MP family and friends!
Strength:
Clean Series
Jump shrug, Power Clean, Hang Squat Clean, Split Jerk
1-rep max for complete series
For Max Load
Compare to Friday, 02 January 2015
Conditioning:
100 Double Under Buy-in
…then
9-6-3 rep rounds of:
Muscle-ups
Thrusters (115/83)
For Time
Compare to Friday, 02 January 2015
Mobility:
Hip Capsule – 1:30/side
Prone Shoulder Flexion – 2:00
Olympic Wall Squat – 2:00
Post load, time, and experiences to comments
SWOD: got to 93# but ran out of time. Could have done more.
CWOD: 8:35, 1:1 PLU, 2:1 dips, 63# thrusters
SWOD: 195# – probably had more, but knew the CWOD was coming up.
CWOD: 7:23 Rx+ (135# thrusters)
1 second PR using rings instead of bar for MUs and 135# instead of 115#
SWOD: 98#
CWOD: 12:03 76# thrusters; mod everything. My body was exhausted today.
Not use to that trail running huh? 🙂
Not used to the trail running…or yoga. Ouch! But I want to do it again lol!
SWOD: 133# exactly 90% of 1RM of Clean and Jerk
CWOD: 88# thrusters and red band for MU
Got One chicken wing mu after CWOD I will take it…for now 🙂
Time on CWOD was 9:50
Nice work on MU’s tonight!
SWOD:
255#, 20 PR from last year
CWOD:
5:39 Rx+ @ 165# thrusters
T.
Swod. 108#. 20# Pr from last year.
Cwod. 7:03. Mod 83#. Jumping MU.
Can’t compare last years.
D.
Swod. 215#. 25# Pr. Got to work the hang.
Cwod. 6:55 Rx+ @ 135#. 2:30 PR plus added the 20#.
Edit. Mod was 73#. Not 83#
SWOD: 123#. 50# PR from last year!
CWOD: 9:43. Mod: 70# thrusters, all kipping PLUs/red-banded dips for MUs. 21 seconds slower than last year but 5# heavier and rx PLUs (last year banded).
SWOD: 225#
CWOD: 7:17 Rx (bar MU only)
SWOD: 113# 95% of my clean & jerk
CWOD: 11:21 75# thrusters, 2:1 PLU and dips w/red band
120 on SWOD
9:52 with 95 on CWOD