Day 5 – 10.13.17

Gymnastics

EMOM 10: 5/2 strict HSPU + 5 Deadlifts (275, 185)
You will complete both the HSPU AND deadlifts every minute

Conditioning

Crossfit Southie 16.2 – #SAFTBarbells

Every 2 minutes – Clean and jerk (power is fine)
10 reps @ 155, 95 by 2:00
8 reps @ 185, 115 by 4:00
6 reps @ 205,135 by 6:00
4 reps @ 215,145 by 8:00
2 reps @ 235, 155 by 10:00
If you finish the series of reps before your time is up you can move onto the next round and start those weights. Once you do not clear a weight when that time is up, you are done.

EXTRA Conditioning

8x 200M Run On 2 Minutes

Run 8x 200M run on a 2 minute interval. Maintain your pace to with in 1 second for each 200M rep. The interval provides for a lot of rest so be sure to not go out too fast. The idea here is Speed Endurance. Maintain a pace that is challenging while still do-able for the 8 reps.

3 Comments

  1. A) done with 185# DL

    B) 6:00 (got through 4 clean and jerks at 205)

    155 – done at 1:23 (all push jerks)
    185 – done at 3:43 (all push jerks)
    205 – 4 reps, failed 5th clean (all split jerks)

    At Southie I only made 1 clean at 205 and missed the jerk. Took a lot of time transitioning from 155 to 185 and then a lot of time between reps at 185. happy with the pr but I would like to make it into the round of 215

    extra:
    5 sets of 1:00 plank on forearms with :20 rest

    3×10 knee up to l sit on rings

    Reply
  2. This is going to be a tough 6 days with Mar out of town. I like routine and this is certainly out of my routine.

    Everything at home this morning

    Did main class as I wanted to add the hollow rock holds but did just DL instead of clean+DL

    1st min: DU+ 6 strict HSPU
    2nd min: Hollow rock hold for :40
    3rd min: 5 deadlifts (275, 285, 295, 315)

    I did not have the southie in me. Couldn’t bring myself to doing more OH at 185…

    I did grace instead: 2:39. :10 PR. Tried the all singles approach. Felt good. By rep 20 I could not flush the lactic build up fast enough and had to take steps back from the bar and shake out my legs. At 20 I thought I was going to be sub 2:30 but ran out of steam. Usually it’s my shoulders (or calves) and today it was all quads.

    Reply
  3. Only had time to do the Southie workout after class tonight.

    7:28
    Splits are- :54, 2:30, 4:20, 6:04, 7:28
    If these were full cleans, no way I would have finished this fast. Push jerks up until 145, then all splits.

    Reply

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