Thursday – Make-up/Skill/Rest

Post work and results to comments.

Arjuna establishes a new overhead squat best with 245 lbs.

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18 Responses to Thursday – Make-up/Skill/Rest

  1. Holly says:

    I did wod from 2 days ago on the main site
    5 rounds:
    row 250m
    10 front squats (I did 80lbs, instead of 90)
    15 GHD sit ups
    20 24″ box jumps

    26:11

  2. MegsT says:

    I ran the steps at UC stadium last night. All the lower level. I was surprised that all the lights were on and people were playing on the field at 8:30pm. FIELD TRIP IDEA!!!!!

  3. Stephen says:

    A. Bench press, 5-3-1 (+); 235 for 7
    B. Back lever progressions, 10 x max hold; rest as needed
    C1. Glute-ham sit-ups, 4 x 10 @ 2020; :60 rest
    C2. Back extensions, 4 x 10 @ 2020; :60 rest

  4. Jeff says:

    Nice Megs; those stairs suck. The lights stay on most nights until 11, and the field is open any time there’s no practice (as is the track around the soccer field.)

  5. Cookie says:

    Lookin’ strong, Junebug.

  6. Brent says:

    Back squats 5s – 237, 275, 315 x 3, 2
    Bad recovery/sleep this week. Time for a pizza and 12 hour coma.

  7. Brent says:

    Tabata squats – hi 22, low 17

  8. Alexis says:

    MegsT I like the way you think…great field trip idea!

    I will be heading to Dayton tonight to play in a water polo scrimmage against the UD club team! Cant wait to kick some butt!

  9. JasonY says:

    30 muscle ups for time… 6:40

  10. Melissa H says:

    Back Squat 120(3)
    Shoulder press 68(3)
    squat/run 54-65

  11. susan says:

    Did Bench press – 58,61, 68 (7)
    Back squat – 85,96,101 (5) should hqve done more

    #2 – Air squats and !00 meter run
    44,42,43,43,44

  12. susan says:

    Add onto that a 1 1/2 mile training run for the dogs!!

  13. Kate says:

    Thanks for the welcome back- great work out!

  14. Arjuna says:

    A.halting Clean DL 3×3 rest 3min
    225 all 3 sets
    B. C&J on the minute every minute
    160 x1x3, 170x1x3, 180x1x3, than off clock 190×1, 205×1, 215×1, 225×1
    C. Clean pull 3×3 rest 3min
    205 all 3 sets
    D. Front Squats 3×2 reps, rest 3min
    245 all 3 sets

    Part 2:
    Airdyne Sprints:
    :30 sec all out sprint
    Rest 3:30 x5
    Calories; 28,28,22,16,19

  15. Pete says:

    A.Halting Clean DL 3×3 rest 3min
    255 all 3 sets
    B. C&J on the minute every minute
    140x1x3, 150x1x3, 160x1x3, then off clock several at 185…working on vertical form on jerk
    C. Front Squats 3×2 reps, rest 3min
    245 all 3 sets

    Part 2, 5 hours or so later:
    Subbed hill sprints for Airdyne:
    :30 sec up East McMillan hill
    Rest 3:30 x 5

  16. babs says:

    OPT
    A. 140-145-150
    B. 88-95-100
    C. 125-135-145
    D. 105

    Rest ~10 min
    AirDyne
    Calories: 16-17-11-11-11

  17. Siu says:

    OPT (all in lbs)
    Part 1:
    A. 165, 175, 185
    B. 105x1x3, 113x1x3, 120x1x3 (did not go for AHAP)
    C. 135, 155, 165
    D. 161

    Part 2:
    Cals – 18, 17, 15, 15, 16

    For Part 1, my C&Js just didn’t feel smooth. I struggled to catch the bar while dipping into the squat, my jerks felt weak and wobbly. So I decided not to go for AHAP. Then I think I may have gone too heavy on my clean pulls because although the shrug felt strong, there was no elbow action happening. I dunno.

    As for Part 2, this is the conversation I feel like my body had with itself across the 30 second sprint.

    -5 seconds from start
    (Mind to body) “You can do anything for 30 seconds!”
    30 seconds –> 20 seconds
    (Body to legs) “You’re the stronger part, go hard and strong”
    20 seconds –> 15 seconds
    (Legs to arms) “I’m starting to burn, pick up your slack and do your part”
    15 seconds –> 10 seconds
    (Arms to legs) “I’m trying!”
    (Legs to arms) “You’re going too slow!”
    10 seconds –> 5 seconds
    (Legs to arms) “You’re worthless, I’m taking back over”
    5 seconds –> 0 seconds
    (Legs and arms) “This burns, just let this be over”

    The bantering just got worse as I progressed from Round 1 to 5.

  18. babs says:

    I only did cleans on B due to lat pain.

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