(A) Complex EMOTM for 17min
1 Power Clean + 1 Hang Squat Clean + 1 Jerk
*Go as heavy as you like. Individually Increase load but can only lift at the top of any minute during the 17min
(B) 10-9-8-7-6-5-4-3-2-1
TTB (Scale KTE)
KB Swings 32/24
*Immediate 1 Burpee penalty any time a set is broken up
A) used this complex as a ladder. increased weight until lost good form, then reduce the weight to max that I could maintain proper form.
ReplyDeleteIncreased by 5kg every 2 EMOTM.
40 x2, 45 x2, 50 x2, 55 x2, 60 x2, 7 x50
B) 24 kb KB (unbroken) , 10:58
Skipped part A today and coached the CFP crew with Veronica. Part B 6:30 R'xd then a farmers carry off with the big dog 2x32kg bells all the way down to the bin and back about 20m with no drop. 1 more trip back to the speed hump. Didn't get that one so i challenged the big fella to tabata row and Won that one on a count back.
ReplyDeleteThere is a bit of hype surrounding the 20RM back squat on thursday night. Brett knocked out his 20Rm @141kg as a warm up tonight. Dan M is gone. He has strained a hip flexor, although the pain is coming from around the left side of the chest. Big Brendan is going to have to seek leaniency from H.C after failing his last weight. Dane wen't down tonight with a strained neck after hearing we were on for thursday night. But the ones i look forward to seeing finish the cycle the most are the CFP ladies. Proud to train alongside you.
Clean Complex:
ReplyDelete43, 53, 60, 70, 80kgs
Focused on the aggressive fast and high elbows on the hang clean. Kept it at 80, a moderate weight but achieved the goal.
WOD: 7.29 Rx'd - zero burpees.
Then for reasons unknown with burning forearms raced Jody for distance in 2 x 32 KB farmer carry's and then tabata row. Thought I got the big dog on both but a re count of the rower's computer log showed I pulled up short on the row.
Bahahah Jody!! that's funny... Dan M with a pain in the left side of his chest!!!
ReplyDeletei still have only used 5 attempts so that leaves 3 more attempts to get to 128kg which is 85% of 1rm. i am sure HC will allow this due to injury. Based on my calculation gash needs to do 20reps at 156.4 not 141. Jody has 2 more attempts to get the 128. I have been doing a little research and I am onto it. they also call the 20rep squat 'breathing squats' and you can expect to take up to 3min to do the set. i have been rushing through but not now.
ReplyDeleteI was told once to never trust a St Mary's boy. He may as well have done his set with the dowell. I have also been told that you can't keep a good man down Dan M. Good Man Dan M. I will see you on the other side. Swantzy is a bit quiet. I think he has something left up his extra long sleeve.
ReplyDeleteDid the complex today up to 88kg successful and 93kg just missing the jerk. The jerk was nice but just getting a rebend of the elbows. Fix=Jerk More
Started on a 12 month plan to improve my gymnastic movements. HSPU & Ring Dips today.
Great to see so much banter on the 20rm Back Squat & it's game on tomorrow. Any regulars will vouch for the need to slow things down & breath. To steal a quote I read from the 20rm "If your not hating life by rep 12-13 you have fucked up your numbers"
ReplyDeleteEnjoy