Take your weight from
Class is at 10:30 Tomorrow because of the 12 oclock Kettlebell Sport Clinic.
Those taking the class can come in and Deadlift if they like first
SWOD – 280 x 9 (up 10# from last week)
WOD – ~10 min @ 185. I lost track of time and rounds, but that sounds about right. K2E’s were lame throughout and it was all getting pretty sloppy at the end. Those 185 pulls got fkin heavy.
Oh torn hands and rape showers how I’ve missed you…
SWOD – deficit deadlifts – 3×3 @ 295 w/ only a 45# iron plate.
WOD – 8:34. 185#. First two rounds of K2Es were rx’d, scaled after that.
AUX – Rd 1 – 26#, Rd2 – 30#, Rd3&4 – 26#
CD – check.
SWOD – #345 3×3 with 45# bumper and a piece of plywood to level it out.
WOD – 6:36 @185# – Subbed Bar Dips for Ring Dips. K2E were shitty as usual.
CD – 300 Singles on the jump rope. Solo Dad needed to stay close to house.
445, 425, 425
Jp/track work: done
Wod: did bar dips, k2e need to work on the double swing and getting my knees higher.
My time was a few seconds slower the Jamie.
SWOD – 355
WOD – 8:49 with some less than stellar K2E. Also having problems on my ring dip lock outs the last 2 rounds.
Will try some support work from home this afternoon.
I’m out of town until July 2nd.
SWOD – 290 x 15
WOD – 7:33 not rx’d
SW – 25 lb kb
First yesterdays press DB complex
210, 65. No misses.
Deficit DL: 355 3×3
WOD: Scaled to 135 because of rednosing it. Didn’t get time. But me and AD got done fast I think.
SWOD: 305# x 5, didn’t push it, though my lower back is feeling strong, finally.
WOD: Went with the 3rd heat, so I don’t know when we started on the clock.
1:27, 2:28, 3:32, 4:25, 5:12, 6:07, 7:06. Rx’ed, but missed a k2e here & there. I’ll no-rep myself in the future. As in, the year 2099.
SW: 44#, 35# x 3
101: Mostly. Been practicing butterflies all week, palms are (in my best Bond voice) tender not torn.
It’s beer thirty.
You tore thru this one, boss. I was finishing my 6th round and you finished your 7th (starting 30seconds after me). I’m pretty sure your time was 6:06. Awesome!
265# for 15 reps, super happy with these, especially after all of the 135 power cleans i did yesterday
WOD: 9:48 rxd (well i guess with the “scaled” weight cause i did rednose yesterday) ring dips really slowed me down, the last few rounds had to do single and kept missing my last lockout so i’d have to do basically 6 for them… got in some weird rhythm on my knees to elbows but seemed to work just fine, still need to work on stringing them together when i get fatigued
aux work with 18#
your deadlifts were amazing.
thank you 🙂 thanks for cheering me on!
So happy I could make Saturday class today. Also, thanks for taking us to the track 🙂
SWOD: 235 x 11
WOD: 10 something, can’t seem to get the K2E kipping yet. Need to work on it more.
Cool down: down
Cool down: I mean done 🙂
SWOD: my weight should have been 205. Form needed to better so I did it at 195
WOD: 10:30 135 snatch pull, k2e, I always touch my right elbow rx’d, left side not always to my elbow, maybe I’m not coordinated or what the heck my problem is. I did doc a few reps cuz I knew I didn’t feel my knees touch either elbow. Need to work on making every rep count
Aux: I did not realize I am that weak in my core! 15kb. Obviously another thing to work on! Hard to keep my feet on the ground
SWOD- Deficit DLs 195 3 x 3
WOD- around 10 min, not RX’ed. Bar dips w a few negatives twd the end and still working on full range of motion w the Knee to Elbows.
Support Work- 15lb bell
DL 240×12 wanted 15 but I could feel my form slowly going to shit.
Wod. Couldn’t tell u the time but my pulls felt pretty good, dips were singles by the end and tried to string my k2e together but missed a few so went back to the damn double swing. Nice run on sentence.
SWOD: 155 3×3, this was probably too light.
WOD: 12:40, negative bar dips, some knees to elbows, lots to the triceps. 115# bar.
Support Work: 15# bell
SWOD: 225 x 7
WOD: 11:16 used 165#
Support Work: Started with 30# kb, ended with something small
Really upset, my climb got cancelled at 11:55am. 20min earlier and I could have maybe talked my way into the KB sport clinic. Looking forward to Monday.
Deficit Dead lifts 3×3 @ 220
I liked them.
I woke up feeling not so great and made the call not to come in. Glad I did, because I’ve gotten progressively worse all day. 🙁 The universe is conspiring against me consistently working this deadlift progression.
SWOD: Single set of 5+ DL … 305# for 10
WOD: 12:23 using 165#.
Knees-to-near my face. So yeah, no Rx on those. My core is super weak. I need to work on this a lot.
SW: no KB for the reason listed above. It was still hard.
Legs were killing me from that DL / Thruster WOD on Thurs. Friday didn’t help. So I thought it great idea to blade 20 KM.
No it wsn’t
Did 5+ DL @ 335 b/c I missed the last to DL sessions. 8 reps.
Did not do WOD b/c I needed to do an FBI PFT Sunday. Didn’t go as well as I expected…sit-ups (hands interlaced behind head), 300m sprint, max push-ups (to arms parallel with ground), and 1.5 mile run. Need to work on that stuff apparently. . .
SWOD: 195# 3×3 deficit (geez, it just took me 6 times trying to spell that right)
KB clinic….great stuff, now lots of stuff to work on
swod: 295# 3×3
wod: 11:59 – bar dips
sw: at home – could not do 35# kb – used 20# db