Petty

Wednesday Oct 4 2017


Thanks for everyone that came out to the nutrition talk with Jake last night! We are going to try to have 1 session with Jake every month to help keep you all in the know of a great diet! 
Have a great Wednesday!
1.) Petty 
30 Cleans & Jerk 185/135lb
Run 1.5 miles
30 Chest to Bar Pull-ups
Note: it is only cleans I apologize for the mistake. 
*2.) Front Squat 6-6-6 @ 75%, rest as needed but no longer than 3 minutes between sets
*3.) 3 Snatch High Pulls + 1 Snatch @ approx 55% from blocks @ hang position (directly above knees) every 3 minutes for 7 rounds 
note: 55% or below and use blocks
*4.) 3 person teams
every 30 seconds switch partner, complete all assault bike cals first then ghd's
150 cal Assault Bike 
150 GHD Sit-ups
*5.) Muscle Up Challenge Day 9
9 Muscle Ups
*6.) 15 minute AMRAP
20 Wall Squats 
20 Back Extensions
20m Handstand Walks

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Chris Ness866d

Any style? Time cap?

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Grant Soletski866d

Does it say any style? Also, is there a time cap anywhere in the notes? If there is a note about that go with that and if it doesn't say anything you'll just have to follow our coaches instructions in whichever class you choose to attend. Thanks for the great questions and we really look forward to coaching you!

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Omar CruzRivera866d

So 11:30-1:30 should be enough time?

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Grant Soletski866d

You should probably start it during open gym at 10:15 to be safe

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Jordan Heider865d

If I start at 12:30, I should be done in time for yoga at 5:15. I hope. ;)

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24:38 @ 105#
30:41, 165#
Ran entire 1.5 miles (no walking)
25:31 70#, pu instead of c2b
155# cleans
21:47 @ 135#
Yoga w/T
26 something. 95# CL. PULL UPS.
15 CTB w/ band, and 15 w/o!
23::25. 135#. Row 2850. EC of MU & 15 min amrap
9 MU after
Late 22’s. Sore handsies
Spicy peppers. Scaled to 1/2 pepper
21:48? 135#
Maybe should have not done 185 but it's done and I did not die.
155# cleans
26:45. 95lb power cleans, chin above bar pullups
21:49 135# and 2850 m row for run
27ish? 115# cleans
Dude stopped me for directions in the middle of the run!!! wth??
85#, row (2850m), pu
That hurt a bit
27:39 115#
God damn 7 minutes on C2B😑...EC snatches at 70 then worked up to 115
24:42 105#
EC FS 135#
10:26 30 cals airdyne/21-15-9 thrusters 55# & step-ups 20"/30 cals airdyne
emom for 10 min: 5 sp 75# & 5 ring rows
Approximately 6:30 to complete cleans. Run felt good. C2B: 15-8-4-3 (wanted 15-8-7) / 8 rounds of *3.) every 2 minutes rather than 3 minutes @ 135# / 9 UB MUs / Tried Man-Makers for the first time with (2) 25# dumbbells.
24:30 #115
Cleans were rough
155# Cleans
**#85 PClns/4 mi Ass.Bike/Pullups (a few actual C2B). EC: Yoga & 3×{#65BOR/#25 AMSU & MegaMOBility
135 lbs and 75 lbs 30strict press and 30 bent over rows for pull ups Something going on with my lat
19:30, 55#, bike 2.5 mi, ab mat sit ups
Subbed back squats and ghds. Run was about 13:45