8 Week OTG PR Challenge
Prelim workout Feb 10/11th
Final workout April 7th
Fire-Breather
"Elizabeth"
21-15-9
Squat Cleans 135/95
Ring Dips
Advanced
"Donna"
21-15-9
Thrusters 95/65
Sit Ups
Burpees
Sign Up for the Challenge on our sheets at the gym
ADVANCED
Lift:
Deadlift 9 sets of 3 @ 20X1: 65% of 1RM
Rest 45 sec
Focus is speed off the floor - be explosive
Training:
"Lights Out - ADV"
7 Min/AMRAP
Increase 2 reps for each movement after every set completed
2 Wall Ball 20/14
2 Push Ups
4 Wall Ball
4 Push Ups
etc..
FIRE-BREATHER
Lift:
12 Min
Power Clean
Build to a Heavy Single
Training:
"Lights Out"
7 Min/AMRAP
Increase 2 reps for each movement after every set completed
1 Power Clean
1 Clapping Push Up
3 Power Clean
3 Clapping Push Up
etc..
Post loads, total reps and thoughts to comments.
Training Notes:
Power Clean - Tough/Challenging Weight
Posts
13 comments:
85 lb. power clean
FB: 74 reps. tried to fix my form for my power clean.. it's a little better.. thanks for the help with that Nick!
Great job 6:30!
Great job and energy this morning in EHT!
Steph: congratulations on your PR power clean! 130! Woohoo! Thanks for keeping me motivated through the work out too!
Lots of PR's all around-great job Faye, Elaine, Steve, Ed, Tina, & Norm!
FB:
Lift: 125
11+2 @ 95Ibs.
Fb: Lift- 125. I tried 130 but it's amazing what two little 2.5's can do to your mind. Just couldn't get under. But I did hit a 10lb PR!
WOD RX : (95#) 77 reps.
Felt I was in such a fog today. 6 Night shifts in a row is bringin' me down man!! Good job today everyone!!
Right there with you Sheri, managed 205 but just could get under 215.
WOD FB: 87reps(135)
Lift, 115-135-155-165-175/F-170/F, yeah, my head was a lil off today as well, .........
WOD: 115, 59 Reps, them CPU's were killer! Great job everyone!
Walked in wanting to do advanced today because cleaning just makes me nauseous lol but was quickly persuaded to work on my weakness!
Glad I did! Lift: 130 (pr) never tried above 110. form is getting better thanks for working with us Mark!
WOD:11+2 at 95lbs with a big shout out to Bambi for pushing me to always do more!
Great energy this morning 9:30 : )
Another day feeling like shit. I will not let thi cold get the best of me press on.
adv dead lift 9 rd 185
wod adv 20lb 118 reps
Power Cleans- 185 had a mental block and failed 195/205
Kristi great PR on PC 155 NICE!
Justin 205 looked great.
Lights Out
135 PC
13+3pc (101) total reps
Great efforts 4:30
Kristi and Justin, thanks for the help with my MU, getting close!
Good times w/5:30p crew in EHT!
PCs: 225 (20lb PR)
FB WOD: 11rds+13PCs @ 155
Good wod!!!! Max clean 115!! I was excited to see how
Much I could do!!
Wod: #95 77!!
Heavy PC: 140
Lights out: 9 rds + 5 pc @ 105lbs
Clapping pushups ate up so much time, cleans felt good.
Thanks for the help on cleans tonight mark!!
Nice pr mike!
Lift: 205
FB @ 135 13 rds +15pc
Lift: 235
FB w/135= 99 total reps
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