2/22/17

Probably my last workout before the Open starts!

Warm Up

Shoulder Circuit
Push-up Pyramid
10 Samson – Hip
10 Supine Ring Row
10 Burpee
10 Box Jump
5 Box Jump (High)

Mobility

  • Lax Ball – Scap
  • Chest Stretch

Met Con

10-8-6-4-2

BW Bench Press

-After Each Round-
12 Box Jump (24/20)
60 Flutter Kicks

Jeremey- 13:41 RX+ (165)
Charlotte- 16:17 (110)

Haven’t benched in a long time! Did 9+1 on the first set of 10 then realized I needed to save up a bit more. The rest were all sets of 3’s or 2’s to make sure I had enough in the tank.

Now, it’s all recovery, mobility, sleep, and nutrition before the Open starts on Friday!

12/1/16

Warm Up

40 Double Under
1 Lap Bear Crawl
10 Supine Ring Row
20 Push Up
10 Passthrough

Mobility

– Lax Ball – Pec

Strength

5×5 Bench Press AHAP

Jeremey-180#
Charlotte-105#

Met Con

12 Min AMRAP
20 Squat
7 Single Arm KB Swing (Right)
10 S.A.O.H.W.L. (Right)
7 Single Arm KB Swing (Left)
10 S.A.O.H.W.L. (Left)

(53/35#)

Jeremey-4+27 RX
Charlotte-4+15 RX

11/17/16

Warm-up

500m Row
10 KB Swings
10 Push-up

Mobility

  • 1st Rib
  • Front Rack

WOD

The “Other” Total

1RM Clean (215#)

5×135#
3×155#
2×185#
1×205#
1×215#
1×225# (f)
1×225# (f)

PR: 1×215#

Failed at 225# today, but I’ll take the 10# PR.

1RM Bench Press (215#)

5×135#
3×155#
2×185#
1×195#
1×210#
1×215#
1×220# (f)

PR: 1×215#

1RM OH Squat (145#)

5×75#
3×95#
2×115#
1×135#
1×145#
1×155# (f)
1×155# (f)

Weakest lift by far! Still excited to get 145# overhead. Couldn’t quite get 155# locked out.

Total: 575#

Char hit: 140# Clean, 125# BP, 120# OH