
The Doctor is in the house!
Weightlifting Wednesday!
This is our first week in our new progression on the Olympic lifts.
Each week, the loading, repetitions, and time domains will adjust.
Starting on the 0:00…
Every Minute on the Minute x 6
3 Squat Snatches (65%)
Rest 4:00
Starting on the 10:00…
Every Minute on the Minute x 6
3 Squat Clean and Jerks (65%)
Rest 4:00
Starting at the 20:00
“Death by Strict Handstand Pushups”
Complete 1 Rep on the First Minute
Complete 2 Reps on the Second Minute
… And so on until…
Post Loads and Scores to Comments.
Box Brief
Only one day left to rally your friends for Bring a Friend Day!
WLW 85/95/9th round SHSPU
Comp train
7 rounds
7 hang power clean
7 burpees
7 strict pull ups
11:02
WLW 135/155/3+3 Today was hard…
WLW:
Snatch- 115#
C&J- 140#
HSPU- 7+3
Comptrain @115#/RX, 14:50
WLW snatch 95, C&J 125, press 95 7+6.
Comptrain 6 rounds: 7 hang squat clean 115, 7 std burpees, 7 kipping C2B. Mentally broken after 5 rounds. Rested a round, did one more. Hmm.
I Love WLW:
Squat Snatch 50#,
Clean & Split Jerk 55#,
Strict Press 45#* (10 rnds) *could have gone heavier
TABATA Hollow Body Holds (5 or 6 rnds)
EMOM 8 of 5 – 24″ box pushups
10 – 20# kb shoulder presses each side
10 – shoulder shrugs on bar
WLW:
Snatch 95#
C&J 135#
Strict Press 75# (9 rds)
Lifting felt good today. Had the right weight on the bar.
WLW
Snatch: 45#
C&J: 65#
Strict Press: 55# (wrote it wrong on the wall – I was tired)
Strict press: 6 rounds + 6
WLW
Snatch – 25#
C&J – 45#
Strict press – 45# 5 rounds plus 3
Snatch 60#
Clean and jerk 90#
SHSPU 8 rounds + 4
Dang! Great HSPU!
WLW: 115/145
Touch and go and no misses on the snatches. C&J’s were metabolic for sure. Shoulders not cooperating on HSPU’s but will get back after them.
Comp-train tonight…
Sweat session:
W/ a partner,
100 cal row
100 cal assault bike
100 GHD’s
100 Push Ups
200 Ab Mat Sit-ups
Snatch 105
C&J 145
SHSPU 7 rounds + 1
Snatch: 95
C&J: 135
Strict press: 6+6 @95#
WLW:
Snatch- 65# – quit after round 2. experienced sharp pain in left knee.
C&J- 95# – went light on the knee
SP: 75# 10rds – need to go heavier
Comptrain @95#/RX, 15:04
Hit up Weightlifting Wednesday with the OG crew today and fired it up! Squat Snatch 155#/ 3 Clean and Jerk 195#, S.HSPU 11+9. Awesome day!
Weight Lifting Wednesday at CFNE
Squat Snatch: 3×115# (all reps TnG)
Squat Clean & Jerk: 3×155#
Strict press: 9+8 @95#
35/55/45 7+5
Doppleganger: 11:33 Rx
thanks for the push Avi!
85/105/ 3 hspu – 5 strict press 95#
Great pic!
Snatch – 100
Clean and Jerk – 125
Strict Press – 8 + 4 at 95#
It felt really good to be back at class.
Good having you back!
WLW (@CFNE Mayhem):
45# Squat Snatch
60# Clean & Jerk
45# Push Press X 10 minutes
sorry–strict press
Snatch @ 160
C + J @ 195
Death by S. HSPU – 9+8 (really wanted those last 2 to finish the round but my triceps and shoulders were gone)
5 rounds of:
10 Burpees over the Bar
6 Muscle Ups
Timer got shut off or reset but it was still awesome
Wlw. 85# snatch; 135#c&j
8rounds plus 8 at 105#
Squat Snatch = 95 lbs
Squat clean+jerks = 120 lbs
4 strict HSPUs
Snatch @ 85#
C+J: 1st round used 115#, then stripped it to 105#
Strict Press: 8+8 @ 55#
Snatch @ 75
C+J @ 105
Strict HSPU – 5 + 3 then head became gorilla glued to the floor
Squat Snatch @ 45#
Squat Clean and Jerks @ 75#
Death by bike @ 5 rounds (+3 cal each round)
WLW 75/115/3+1 HSPU rounds