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