Helen

Thursday Nov 8 2018


The second of three gymnastics classes for November will be today 11/8 at 4:15pm.  Class  will focus on the movements Knees to Elbow/Toes to Bar/Strict Toes to Bar/Ball up on rings to pass through.  
The last class for the month will be held Friday 11/16 at 6:15am.  If you already attended a class remember we are focusing in on one skill a month to give you 2-3 weeks of time to practice all the tips you receive at the class.  
Have a great Thursday!
1.) Every 2 minutes for 5 rounds 2 Front Squat establishing a 2RM
Then
1 ME set @ approx 90-95% of established 2RM 
*2.) Every 3 minutes for 5 rounds 1 Clean & Jerk establishing a 1RM
Then continuing every 3 minutes
1 @ 95%
2 @ 90%
Do not take over 20 minutes for each below using the same scheme above using rests of no more than 3 minutes between sets:
*3.) Establish a 2RM Squat Jerk / ME @ 90%
*4.) Establish a 2RM Push Press / ME @ 90%
1.) Helen
3 rounds
Run 400m
21 Kettlebell Swings 1.5/1 pood
12 Pull-ups 
*2.) 3-3-2-2-1 Snatch Balance 
Note: Add load each round working up to a session 1RM
*3.) With a partner 
16 minute AMRAP, Switch
1 person 100m Sled Pull 3x45/2x45lb (door to door)
1 person Assault Bike 
Note: Record total cals 
*4.) 21-15-9
Hang Power Clean & Jerk 135/95lb
9-7-5
Muscle Up
*5.) 3 rounds
15 Bent Over Dumbbell Row
15 Parallel Ring Row
15 Reverse Hyper
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10:23 or 11:23??🤷‍♀️
Fs ^155. 7@135
Squats at work, kept light
Some of Yesterday’s extra credit
13:27 26#, green band PU
120# 2 RM, 110# x 5
13:02. Jumping PU 26#KB
FS200/4@185
2RM @ 355# (5# PR) 6 @ 320#
245#
FS 245 3 @ 225
FS up to 190#; 6@175#....so nice to be back
13:09 rx
FS ^145#. 6@135#.
So my squats were high and my pull-ups were sub par but I tried I really did.
Dad, 11:28 / FS to 235 and 5@ 205
Sarah, 11:43 / FS to 115 and 6 @ 95
clock stopped, but I finished anyway. Did everything RX just ran like a turtle in the cold. FS ^145# then 6 or 7 (lost count) @ 135.
235, 1.5 at 255. 4 at 205
156 reps of yesterday’s wod
10:10 pull ups from box. Last round did 3 kipping, rest from box
FS up to 105. ME 8 @ 95. Guess I could’ve gone higher weight... Banded strict pull-ups (5 x 3-5). Ring rows. Other stuff.
12:32 row 500 for run
275# FS....did not attempt ME
12:?? Had to bike 🏃 was not happening today
225# front squat
FS to 150# 5 @140#
Rehab squats; banded strict muscle-ups
11:01.... is it summer yet?! BRRRR
FS 205#, got 1 at 215# missed the second
FS ^ 325#
8:47 with UB Movements
Front Squat Doubles: 235, 255, 275, 295, 305# then 5 reps @ 275 / *4.) complete in 10:20 / HPC&J: 3x7, 3x5, 5-4 / MUs: 5-4, 4-3, 3-2
11:31 Rx except 1 round bike instead of run
Fs to #150 failed 2 fs . 6 @ 135
Fs^135/7@125/12:37 Rx
11:01 rx
165# fs, 6@155
FS ^165#, 5@150#
FS 225 & 5@205, 12:38
FS 195#\175# x 7 ME
***Mods: 0.7 mi Ass.Bike/#26 SA KBS (🇷🇺)/SA Ring Rows. BB Bridge×5 to #125 -> 20 reps @#120 pre: 30 min Spin, post: HR/SM×5 30"ea.
245#, 225# x 3