Sugar

Wednesday Oct 10 2018


 Today is the last day for sweatshirt orders. Sign up is on the desk. These are going to be our only sweatshirt order for the winter, so get it now if you’re interested. If you are unable to make it to the gym today, comment below and we’ll add you to the sign up. 

All the gods, all the heavens, all the hells, are within you. 
Joseph Campbell

1.) 3 Power Clean every 2:30 minutes for 5 rounds establishing a 3RM
Then 
3 minute AMRAP @ approx 90% of established 3RM
Repeat the same rep scheme as above for numbers 2-5 with rest periods no longer than 3 minutes between sets
*2.) Clean Pull 
*3.) Clean Deadlift 
*4.) RDL 
*5.) Bent Over Row 
1.) Sugar
11 minute AMRAP 
3 Muscle Ups
20 Double Unders
6 Chest to Bar Pull-ups 
20 Double Unders 
9 Toes to Bar 
20 Double Unders 
*2.) 7 minute AMRAP 
10 Strict Press 75/55lb
5 Box Overs 24/20”
*3.) 5 Rounds 
1 Bar Muscle Up 
10 Bar Dips
*4.) 10 minutes Overhead Kettlebell Walk 1.5/1 pood 
Note: 10 minutes total so if the kettlebells are not Overhead time is still accumulating
*5.) 3 rounds
12 Reverse Hyper 
15 Back Extension 

Login to comment
Whiteboard
Bunch of mods but all the doubles Cleans up to 55kg then 13 at 48kg
38kg; 11 @ 35kg MU Progressions, Banded C2B
2 rd + 39 reps
Power cleans ^ 1@ 125# then 17@105
2+ 3 MUs/MUPs
Up to 135 Kg power cleans.
3 Rds + 2 MUs - may have let out a few bad words due to frustration
132 kg 3RM; 21 @ 110 kg Dropped too much weight and didn’t realize until after 😅
2 rds plus 6 C2B plus 7 DU. MU attempts... sooo close
Up to 120kg(265#) 3rep; 15reps@100kg. 4rds(practice before comp)
Snatch pulls up to 245#@2rep
90kg 3RM, 80kg x 10ish with Tom
Did stuff and lifted with Donny
2 + 6 C2B (MU progrsssions)
Clean 3RM 53kg
19 cleans at 100# in 3 min
2.4 rounds, heavily modified, dus suck. 52kg power cleans
3 + 1 T2B MU attempts
Up to 3RM of 57kg, took too many kg off 9 at 47kg
1 round + 19DU. Rx except box bar mu
Back squats reps of 5 up to 125 lb. obv needs a lot of work. GHD sit ups 4x15,10,10,10 GHD ham curls 2x10 Kipping pull-up work. Reps of 3-4
2 rds and 23 reps
101 kg 3 rep max. 90 kg for 10
3ish rounds. Mup, T2B mods
55 kg PC. Dat donkey kicked my donkey.😩
PC ^68kg, 10@ 65kg
Slow and steady. PR’d my C2B again! 3 in a row kipping
PC 70kg, snatch pulls up to 155#, back ext/bent over rows, GHDS, BMU/dips
3 + 6 C2B
69kg clean
2 rounds
first time back up on rings in a couple months. ^79kg clean.
2+ 11 of last set of dus. Mod mu w black band. Clean 3 rep max 50kg, 16 rep max at 45kg.
4 rounds + 6 C2B + 20 DUs
Power clean triples up to 106kg / 15 @ 94kg in 3 minutes / Yesterday's programming: Split jerk triples: 135, 165, 185, 205, 225, 235, (2) @ 245 / Dat Donkey complete in 9:25 PR! First round complete in 2:30 / UB Lunges, 19 UB DL, Last DL, Power Clean to get the barbell on my back, all back squats UB / Press to Handstand progression: Started with all three red foam blocks, successfully completed 6 reps. Stripped off the top layer, successfully completed 3 more reps.
3 + 2 t2b, mup, working on c2b.
Up to 52kg.
hcl 2@50k/14@45k/2+17 du
only mod was MU win for me!! 3 rds 5 kip hspu with mat and 15#
3ish rounds with MU progressions, some T2- j cup, because of a hole-y hand
Cleans to 64kg, 12@60kg
^77kg cleans. 9 @ 70kg
3 + 32 reps
90 kg max, 80kg x 10ish
2 rds + 5 TTB
105kg; 14 @ 94kg