343

“343″
In Honor of all 343 first responders who died selflessly responding to the attack on 9/11



For Time:
100 Deadlifts 145/115 (Scaled to 135#)
100 Power Cleans 95/65 (Scaled to 75#)
100 Ground to Overhead 65/35 (Scaled to 50#)
43 Burpees

Took me a loooooooong time, even scaled....  54:35...  Amazing what motivation of those around you will do to help when versus working out on your own.

jp

Deadlift and Killer WoD

5-5-5 Dead's  Still nursing hamstring so it was pretty light

WOD
4 Rounds for Time:
5 power cleans (135/75) - I did 95# but 9 reps
25 Wall Ball (20/14)  I did 15 due to hammy
25 Butterfly Sit-ups
250m Row

Time: 21:04

Sunday Couplet

10 reps - 135# power clean
50m farmer's carry with 45# plates
Three rounds
time: 11:45

Thurs, Fri and Sat

Thursday
Hit the spinning bike for 45 mins

Friday
On the minute every minute do
3 power cleans 115#
8 box jumps
All rnds as rx.  Usually finished at the 30-32 second mark.  125# may have been a better option, but the weight would have caused a miss eventually.

Sat
Row 5k @ 21:27
jp

Shoulder press, power clean, and mini metcon

Sitter shoulder press at 105, power clean technique at 95. Mini merging... 7 wallball @ 12# and 7 buepees in 9:50.

Chief

Chief

Dynamic Warm-up (3 rounds of burpees x10, pass through x10, overhead squat x10, 45#press x10, banded back ext x10, 400m run)

Workout

5 rounds of...

3 minutes of nonstop work consisting of

- 3 reps 115# power cleans (135# Rx)

- 6 reps push-ups

- 9 reps air squats

(Repeat)

2 minute rest

Full rounds completed for each 3 minute section: 5/5/4/4/5

jp

Power Cleans

Power Cleans, Max Effort: 1-1-1-1-1-1-1

Finished with a clean at 155#

Finished with a seven minute AMRAP

In seven minutes complete as many rounds as possible of...

10 power cleans at 50% of one rep max effort (I used 80#)

10 Burpees

Completed 4 full rounds and 2 cleans.

jp

Bear Complex

I tried the Bear Complex this morning in the basement. At the gym we have the nice rubber bumper plates that you can drop and not worry. In the basement I have the old metal ones that will crack the concrete so I had to be careful not to ditch the weights.

Here is the Bear:

1) Power clean (from the hang position usually, but it can also be done from the floor)
2) Front squat
3) Push press (from front of shoulders)
4) Back squat
5) Push press (from behind the shoulders)

This site has a great breakout of the exercise.

I did 7 rounds of 7 starting at just the bar (45#) and ended at a total of 120#.  I was pretty happy with the weight, but it was hard on the knees, shoulders, back, legs...  Shall I go on? :)

jp

Power Cling, Push-ups, Squats

A real tough, but challenging workout.

5 rounds of...

AMRAP in three minutes
3 Power Clings (135 Rx, 95 as done)
6 Push-ups
9 Squats

1 minute rest

I had a hard time counting, but effort was being conducted, trust me!

jp

As Rx:

Five rounds for time of:
Row 500 meters
135 pound Power clean, 12 reps
95 pound Thruster, 15 reps

As completed at base gym:

Jog 50 meters
Row 400 meters

Jog 50 meters
95 pound Power clean, 15 reps
65 pound Thruster, 12 reps

Time: 45:40

The C2 machine was about 50m from the workout area so rows were adjusted to accomidate the running.  Also we forgot which was 12 and which was 15 reps and got it backwards.

jp

WOD - Power Cleans 1-1-1-1-1-1-1

Morning,

As Rx: Power Cleans Max Weight Reps
1-1-1-1-1-1-1

As completed in basement:
Power Cleans
1-1-1-1-1-1-1

95 - 115 - 125 - 135 - 155 (F) - 145 - 145

The form sucked.  Especially the later ones at heavy weight.  I wish these showed up at the gym so I could get better vector checks on my form or lack of it.

jp