Joint Prep/Barbell Complex
7 Stiff legged Snatch Grip Deadlifts 95/65
5 Snatch Pulls
3 Touch ‘N Go Power Snatches
*Rest 1 Minute Between Efforts
Bench every 30 sec @ #240- 12 reps
5 min max kb press w/ 53’s- 30 reps. This was a beating.
WOD- rows @#100- R/L 20/12, 12/10, 6/10, 10/12, 12/10=92 reps
simple sets will have to be workout #2
weighed in at #201 after todays lifts. Anybody need a pound?
JP – Done
KBC – Diesel – Bulldog – 26/31, technique was a lot better on my left side
WOD – 90 lb db- 30/31
YW – 20, 19, 18, 18
CD – Done
I would like to commend TJ here. Diesel calls for you to go As Heavy As Possible and for the reps he was able to get he went As Heavy As Possible. If your score is over 60 an arm, you didn’t go heavy enough.
JP – Done @ 65#s
KBC – Diesel, 62#, 46/31 (R/L)
WOD – 75# db, 15/14 (R/L)
SS – Done
CD – Done
KBC: Snatch 20,20,20,15 R – 20,20,11,12 L
JP – Done
R@70# 20, 20, 11, dropped to 62# 19
L@70# 20, 10, Dropped to 62 15, 12
Zach’s advice “Stop thinking of it as the ‘heavy’ bell, it’s just the bell. The red one…”.
CD – Done.
This was the first time I had ever snatched the #70. That was humbling…
Just thought I share this with the group. For those of you who don’t know Donny Shankle, shame on you. For those that do, this is 90 minutes of Shankle gold. Jon North is good too but Shankle is the boss.
This is their first episode. It’s a little rough but well worth the time.
R@35# – 20, 20, 20, 20
L@35# – 20, 20, 20, 16
Simple Sets: 25, 24, 25, 24
CD: Out of time.
Nice job, Jim! Impressive the way you wrestled that ‘heavy’ bell around.
Nice to be back in the mix.
KBC: Diesel, 62 lb, 42/30
WOD: 55lb 37/35
SS: 19, 18, 16, 15
JP – Done
KBC- Diesel 35#/ didn’t count
WOD – 40lb –
SS – Done
Felt good today. Nice to have Nick join in this morning. Always a relief to not be sweatin’ it out solo.
Traveling this week.
Bench-prolly one of my worst benching days, just couldn’t get my head in the game today.
150F, 145F, 140 1 rep then failed at the next attempt.
Chair Press-@ 35lbs switched hands at 2:30
56 reps, 30R 26L
WOD-Kroc Rows @ 65 lbs
Total of 74 reps, 34 Right 40L
Simple sets- 25, 23, 21, 21
Pretty much everything we did today is on my list of favorite things…is it my birthday, Christmas? Best day ever.
JP – done
Bench – 205# (20# jump, now @ BW, and I think a PR). 4 reps. After watching Tim rep out 315, I realized I need to push the bar fast. Was too slow, and that is what stopped me on 5.
Chair Press – 44 reps @ 44#s. Burned ’em out fast – too fast. Dropped at 3:45. Shit, those were hard.
WOD – 90# (up from 75#). R1 – 6/4 R2 – 5/5 R3 – 7/6 R4 – 7/9 R5 – 10/11. Weird. Total = 70
SS – 19, 18, 17, 17
CD – done at home.
Bench @ 315 x 4
Seated Box Military Press? @ 95lbs 9,8,6,5,5
WOD – Krocs @ 90lbs 50R, 50L
On the road this week
Bench- 250 – 10 reps.
No Kb’s so had to use dumbbells and no place to rack it so I just did 2 max rep sets of seated dumbbell press with 50’s. 15 and 8. Weak.
Krocs @90 – 91 reps
SS- 28, 25, 26, 23
JP: Done @55#
KBC- Snatch @35#
L-6 (bell flew right out of my hand on the down swing!)/13/13/12
I really need to stop death gripping the bell.
JP: done with 65#
KBC: Snatch with 35# comp bell….felt pretty dang rusty from the get go
This got ugly by the end of my sets….right pauls got tore up badly, left not as bad but still bloody……blaming my death grip! Yuck.
Its a west coast thing
Ahhh….I see what happened there.
JP: done, hard with no hook grip not gonna lie
RedNose: Bench @ 130#, got 10 reps, pretty happy with this since its 5# under my 1 rm
Chair Press: did it with 25#, might have been able to get a cple at 35 but didn’t want to mess up my shoulder
WOD: first 3 rows in 40sec, 4th in 45, 5th in 44
KROC rows @ 70#, 37R/38L
Simple Sets: 27, 27, 23, 22
Ummm I think I have a new benching hero!
JP: done at 55#, liked this
KBC: 4×20 snatch 26#. harder on grip than actual strength. Fun for a change, but still hard. Could probably do more weight next time.
SS: 23, 21,21,20
R20/20/20 stopped here because my hand tore
L20/20/stopped at 15 left hand started to tear and didn’t want it too look like my right. Too much death grip
JP: Done with 75#
KBC: Diesel, 62#, 37/30 – Resisted the temptation to press, focused on breathing and getting underneath. I have a ways to go, but this was much easier than last time did 62#
WOD: 55#, 54R/55L
SS: 15, 18, 15, 17
Needing some extra recovery time and sleep from running on sat or what turned out to be Sunday morning. The 14 mile trail run/hike took us 4 hours and 45 min starting at 2:15am and finishing at 7am. Not sleeping at all is definitely catching up with me. But it was sooo worth it!
On that note, it’s bed time for me. I’ll be in tomorrow. Goodnight!
KBC: Diesel, 70lb, 39/29(Right arm was definitely struggling in the beginning. But then Roo pointed out I wasnt resting it on chest, once I did I improved greatly.. Thanks for the reminder!
WOD: 70lb 28/32
SS: 21, 21, 20, 20
CD: Only did 2min.. calves started cramping up a hella.
3 wods for 1 Monday? Damn…
JP – I knew it was going to be a long day when this winded me. Grip is weak and was muscling up the Pwr Snatches. Gross.
KBC – Wanted to Snatch, but hands were torn up from Sat and based on how hard I grip the bell shit would’ve been bloody, so joined the boys in a circle jerk. 32R/24L w/ 70#. Blake dominated the Beast! Sick.
WOD – 61R/58L w/ 70# DB. Endurance banging.
SS – 99
CD – sure
KBC: snatch 35#’s I messed up on first round and went r/l so…
Rd 1 r/l: 20/20 1:43
Rgt 2: 20/1:00
Rgt 3: 20/:48
L4: 20/ :52
This workout felt really good. Definitely worked on breathing and kept a fast pace. Also kept a loose grip which helped not tear my rough man hands!
JP: Done @55
KBC: Diesel, 44lb, R/L =39/36
WOD: 40 lb; 25/23
SS: didn’t count
CD: forgot- it was totally late!
JP: 55# thinking about technique on the power snatch.
KBC: Diesel 44#. 31r/12l. WTF left arm?
WOD: 50#. 32r/29l
KB Snatch: This went better than expected as I usually don’t last long on the snatch because of my weak grip and I tend to rely on bad habits when I get tired. So happy to get the chance to practice. Got through the right hand feeling really good, but the 4th set on the left hand was a challenge. Grip started to go and I tried some snaky/muscly thing to get the bell over head. Got cut off at rep 17. Dang it.
KBC: Diesel, 80something#, 21R / 15L. Losta almosts. Felt good going this heavy.
WOD: 80#, 75R / 50L
SS: 31, 27, 23, 22 (103)
Saturday’s 101 taught me what I needed to really muscle up that heavy ass KB. I kinda got it with a lighter KB, but the heavy weight forced me to use that big jump/hip movement. BIG thanks Z, Roo, & Jamie.
KBC: snatches w 35# comp bell. I realized as I was starting that I’d never snatched the como bell before. I never felt like I got the balance right. Need practice. And a stronger grip. And to not throw the bell away from my body. And and and…
Went a lot heavier today than normal. Good confidence builder
KBC diesel 53#, 75 total. L side ok, right side form was poor.
Kroc rows 65#. Somewhere between 85 and 90 total. Was not getting my elbow high enough; not rx’d.
WTF. Super lame, should have tried again.
Chair press x 15
100lb x 160
20/20, 20/20, 15/15, 15,15, 10/10
Today I was the nail, again. Bad day.
Bench – 215 for 4 reps.
Chair Press – Went w/ 45’s…probably too heavy for today…kept going after I set the bells down otherwise I wouldn’t have had very many done…in the end I finished 35.
WOD – KROC Rows w/ 70’s…12, 8, 8, 7, 7
Bad day today…I think I was a little tired from not taking a full day of rest and doing a PFT yesterday.
Bench: 290 for 4. Got my grip funky on 5th rep and there was no coming back.
Chair press: 27 reps. Tried something different, thought sets of 6 per cycle (30 sec), didn’t work too well. Will go back to 5 per cycle next time.
WOD: 13:40 @ 100 DB, 60?/60? (pretty worn out, maybe one or two more or less).
KBC: 4×20 snatch @ 35#
I have been horrendous about logging the last few weeks. Things have been nuts at work, I’m taking a class that’s kicking my ass, and I haven’t had a whole lot of internet time. But I suppose those are excuses, excuses, so here’s to getting back in the habit and logging as fast as humanly possible before I get someone looking over my shoulder.
Coming off a weird stomach bug I dealt with last week, I still managed to PR my bench press ysterday!
130, 3 rounds (120 is my previous PR)
Chairpress: 4:40, 15/14
WOD: 62# kb: 15/13, 12/12, 8/10, 8/8, 6/5
KB Snatch 44# Right, 26# left side
so the first couple rounds I thought it was 1 min on 1 min off. Doh!
R = 17,14,11,4
L= 20, 20, 20, 20
since i used a lighter weight for my left shoulder, I really focused on breathing and form.
SS: 18, 18, 17 , 17