Tuesday 15.04.14
Strength
- 1RM Clean & Jerk
- 10 mins to find 2RM Front Squat
Conditioning
- 800m Run
Post loads, times and notes to comments and TotalWOD
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New PR for C&J and for front squat! pretty happy today!
47kg C&J
60kg front squat
3.46 for the run
A. Got a nice 45kgs and just couldn’t clean 50kgs, tried many times, even tried 48kgs and couldn’t get there. Let my head talk me out of it. 1RM remains at 47kgs
B. Front squats quickly hurt my foot that is still recovering from the sprain at tough mudder, so I took a rest
C. Scaled to the areodyne due to teh foot, took 4.36 to get 25 calories
A. 32.5 kg (PB) Attempted 35kg but couldn’t get it properly 🙁
B. 35kg
C. 4:52
Worked with a charming young fellow named Coops this morning.
A. 85kg. Missed 90kg a few times. 1RM stays at 87kg.
B. New 2RM of 105kg and new 1RM of 110kg. Just a little shy of 2nd rep. Oh well.
C. 2:41. 1 second behind Ew-know-who. Damn.
A) Only got a successful 70kg lift. I was having trouble in the catch of 80kg. I think my 2nd pull is a little off as I was being thrown forward.
B) 95kg 2RM which is a new PR for me. I attempted 100kg but my lower back with is sore at the moment just wouldn’t let me do it…
c) 3:35. I think a reasonable time for me..
A. New pb at 95kg got the clean at 97.5 but clocked myself on the jerk so no go. Still absolutely stoked on a 5kg improvement less then 2 weeks after a 10kg jump
B. Only hit 100 for this which is my 3rm but was feeling pretty juiced from the clean and jerks.
C. 2:43
A. 45kg. Got 47.5kg up (equal pb from hang) but pushed the jerk out at the top.
B. 45kg
C. 5.12 was hoping for sub 5 mins but happy that I pushed a little faster for the last 100m up the hill.
You could track my path to the door of my house by all the dents in the walls this morning. Despite the early-morning pinball action, it wasn’t too bad a morning.
C&J 70kg. Tried 3 times at 80 but it just wouldn’t go up. (82kg is previous 1RM).
2RM front squat 85kg. Failed at 90kg – I knew I should have gone straight to 90 from 80.
800m in 2:43.
A 55kg hang clean. (Ben banned me from full rom 🙁
B 70kg felt good
C 3.26
A: Really solid one at 55kg, then it was too messy at 57.5 for me to be happy with it. But previous 1RM being 45, I’m pretty happy.
B: 2RM – Nailed it at 76kg, when my previous 1RM was 75kg, then went for the 80kg, got the first one, but lost the second. But another 1RM!
C: 3:02 – Was so frustrated, so close to sub 3 mins, but got stuck running around a car.
Felt really good today – feeling like I’m finally making some progress – thanks to Ben and Becca for your amazing coaching and programming! Always preparing us for what you have ahead. Legends!
1RM: 85kg success with an ugly jerk, 90 cleaned nicely but after a few shoulder shrugs I dropped it, PB is still 87kg.
FS: Success at 100kg, 1 rep at 105 then failed second (1RM is around 110 – 115).
Run: 2:27, tried chasing Karl down. Didn’t happen. No PB here but ouch on the leg pain!
Those front squats that I didn’t do saved me in the end mate
I’m going to claim that too 😉 haha, awesome run though! You kept a constant pace for both laps.
A. Hit 90kg, attempted 95kg and had a brain fart on the jerk. I know I can do this!! Clean was fine. Hurt my back a little at 80kgs but kept going. Sam you will get a phone call soon 😉
B. Did 2 @ 100kg and stop there as my back wasn’t feeling right.
C. 2:41 for the run. Ended up with a nasty cough until I had a sweet Adapt coffee shot, thks Ben.
A: 95kg, jumped to 102 too quick which I cleaned (PB) but couldn’t quite jerk. 105 FS pretty easily. Great job KJ and Nic on their PBs today 🙂
B: 2:32, Some kids yelled out the window of a bus at us on the first lap which totally put me off. *cough* *cough*
A: 62kg PR but a messy one at that!
B: 55kg (called it quits due to an injury) so did some back squats.
C: 2:50 with 2 x 1:25 splits so happy with that.
A: Managed 57.5kg for a new PB. Cleaned 60, but kept throwing the jerk forward so couldn’t quite get under it properly. A bit disappointed. But a PB is a PB!
B: My right quad started getting really painful at the end of the C&Js so I didn’t get anywhere near a PB on this. First time I’ve ever been disappointed with my squat performance haha. Managed 85 which is actually my current 3RM
C: Run at 3:44. I’m going to say my quad also affected my performance here..maybe…. Very bad splits.
No pressure! Went for my PB right when Rosie called ‘okay…’ so had the whole box watching. Probably the push I needed. New PB by 1kg of 71kg – but any gain is a good one. Thanks Rosie and James.
Then Becca got me to do a new double front squat PB! (By 13kgs!) After last nights strict press PB – I’m feeling fairly chuffed 🙂
Props to Leanne who got our new member to get back out of the car and participate (in a later session). We all remember how intimidating those first few sessions can seem. Leanne even ran an extra 400m in support.
A new C&J 1RM of 75kg (from 70kg), equal 2RM front squat at 80kg and the 800m in 2:46.
This on top of 03:31:00 for my first marathon on Sunday. It’s been a good couple of days.
How can you walk, let alone PR stuff??? Very impressive Paul!!!
Wow Paul congrats, that’s amazing!! I feel somewhat of a whinger complaining about an 800m run. Well done, so impressive.
A: Did 55kg power cleans, I could clear the 57kg but it doesn’t count as one leg refused to work during it & it was ugly as.
B: No squats for me, don’t want to push my luck to much. Practiced kipping pull ups & push ups.
C: 3.35 not a spectacular time, but I’m thrilled with it, only the second time I’ve ran since Feb. I’ll admit i was nervous & took it easy so i didn’t hyper extent.
Great working with Ellyse, her C&J were impressive to watch. Also wonderful to see lots of ladies getting PB’s in the 5pm session.
Aww, KJ you didn’t have to post that, but thanks… I hope to see her face again 😉
C&J 40kg… Gave myself burpees for getting it up and then not committing but got there the next time
Front squat 50kg 1RM PB… 2rm I think was 47kg
…and then came the run, YUK