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-   -   Price's PR Palace (https://board.crossfit.com/showthread.php?t=85990)

Price Goosby 05-31-2016 05:37 AM

Re: Price's PR Palace
 
[B]5/28

6:00 AM[/B]

By some odd six degrees of separation Dave Castro, Ben Bergeron and his wife Heather came in to work out before regionals started for the day. Best open gym ever.

1RM Deadlift
185-215-225-255-275-315-365-385-405-435-465-485(PR) :pepper:
If not for the workout we were going to hit right after I might have been able to hit 500.......soon you will be mine.

For time
25 Deadlift 225#
50 KB swings 1.5 Pood
75 Lateral bar over burpees
125 Single unders
75 Lateral bar over burpees
50 KB swings 1.5 Pood
25 Deadlift 225#

14:37

.......................................

[B]5/30

10:00 AM

"MURPH"[/B]
1 Mile run
100 Pull ups
200 Push ups
300 Squats
1 Mile run
Broken up as needed

I was pretty nervous doing this with a full 20lb vest for the first time but it ended up not being as terrible despite the heat. I was able to shave about 40 secs off my non vest time coming in at 48:57 :run:

Price Goosby 05-31-2016 05:41 AM

Re: Price's PR Palace
 
[B]5/31

6:00 AM[/B]

15 min warm up

3x8 strict press taken from the ground @ 105#
(between each set perform 12 T2B w/ 2 mins between each set)

For time
31 KB swing buy in 1.5 Pood
5 Rnds
23 DU
15 Deadlifts 155#
10 Hang power cleans 155#
5 S2O 155#
31 Alternating KB snatch buy out 1.5 Pood

19:00

Price Goosby 06-03-2016 06:19 AM

Re: Price's PR Palace
 
[B]6/2

6:00 AM[/B]

10 min warm up

Clean complex: 1 Squat clean + 2 Hang squat clean
135-165-185-215-225

10 Min EMOM
10 Wall balls w/ 25lb ball AND 4 burpees

........................................

[B]10:30 AM[/B]

9 Min EMOM
1 Power clean @ 205#

5 min rest

9 Min EMOM
1 Poer snatch @ 145#

5 min rest

3 Rnds (not for time)
30 Cals on Assault bike
30 GHDSU

.....................................

[B]1:30 PM[/B]

Bench press
5 Rep - 95-135-165-185
3x3 205#

[B]3:30 PM[/B]

9 Min EMOM
1 Split jerk @ 215#

10 min rest

14 Min EMOM
Odds - 30 DU
Evens - 3 Ring MU

10 min rest

1/2 Mile cool down run

Price Goosby 06-04-2016 04:08 AM

Re: Price's PR Palace
 
[B]6/3

12:00 PM[/B]

15 Min warm up

Back squat
3 Rep - 135-165-185
2 Rep - 225-255
3x5 @ 280

[B]Hero WOD "Jack"[/B]
20 Min AMRAP
10 Push press 115#
10 KB swing 1.5 pood
10 Box jumps 24 inch

[B]Total -[/B] 16 Rnds + 25 Reps

Price Goosby 06-06-2016 09:27 AM

Re: Price's PR Palace
 
6:00 AM

20 min warm up

10 Min EMOM
2 Squat snatches, increasing in weight each minute
Wasn't sure how I'd feel early in the morning so I topped out at 185#

For time
21-15-9
Double unders (reps are doubles so 42-30-18)
T2B
OHS 135#

9:30 :shrug:

15 Min rest

Clean & Jerk Complex: 1 Power clean + 1 TnG speed power clean + 1 Jerk
135-155-185-205-225

10 min rest

3 Rnds for time
5 Ring MU
10 Squat cleans 135#
20 Box jumps

9:19

10 min rest

8 Min Tabata
Candlesticks
Plank

Price Goosby 06-08-2016 12:26 PM

Re: Price's PR Palace
 
[B]4/7

12:00 PM[/B]

15 Min warm up

5x3 Deadlift @ 405#
(In between sets perform 3 wall walks)

For time
50 Wall balls 25#
2 Min rest
35 Wall balls 25#
1 Min rest
20 Wall balls 25#
1 Mile run (No rest after 20 wall balls)

14:40

.............................................

[B]3:30 PM[/B]

500m Row

20 Hang power cleans 95#
20 Snatch grip push presses

5 Min rest

8x2 Power clean @ 225#

10 Min rest

10 Min EMOM
1 Strict MU + 1 MU

10 Min rest

4 Rnds
6 Deficit HSPU
12 Burpees
300m Run

12:11

..............................

[B]5:00pm[/B]

60 Min log clean & jerk practice

Price Goosby 06-08-2016 12:45 PM

Re: Price's PR Palace
 
[B]8:00 AM[/B]

9 Min EMOM
1 Power clean @ 205#

10 Min rest

9 Min EMOM
1 Power snatch @ 155#

15 min rest

5 Min on assault bike

10 Min warm up

15 Mins of mobility

10 Min AMRAP
5 Hang squats cleans 155#
7 Bar facing burpees

[B]Total -[/B] 9 Rnds

Price Goosby 06-12-2016 02:41 PM

Re: Price's PR Palace
 
[B]9:00 AM[/B]

15 Min warm up

Back squat
3 Rep - 135-185-225
5 Rep - 255
3 Rep - 275
1 Rep - 315 (Ugly but achieved)

5 Min rest

For time (30 min time cap)
22 Med ball cleans 20lbs
6 Rnds
10 Deadlifts 135#
10 Hang power cleans
10 Front squats
10 S2O
22 Wall balls
(Any time the bar is dropped perform 3 burpees)

27:40

Price Goosby 06-13-2016 09:27 AM

Re: Price's PR Palace
 
9:00 AM

20 Mins of mobility

Granite Games 2016 Workout 1

15 Min AMRAP
10 Squat clean & Jerks 135#
15 Bar facing burpees
8 Squat clean & Jerks 185#
15 Bar facing burpees
6 Squat clean & Jerks 225#
15 Bar facing burpees
4 Squat clean & Jerks 275#
15 Bar facing burpees
2 Squat clean & Jerks 305#
15 Bar facing burpees
Max rep Squat clean & Jerk 315#

Total - 69 Reps. I was able to clean 275 a few times but just couldn't get low enough to lock out the jerk. Pretty happy with it since 275 is 10 over my C&J max.

Price Goosby 06-14-2016 12:04 PM

Re: Price's PR Palace
 
[B]6:00 AM[/B]

15 Mins of snatch practice @ 155#

[B]"Schlitz"[/B]
4 Rnds for time
400m Run
4 Ring MU
40 DU

10:49

........................................

[B]8:00 AM[/B]

10 Min EMOM
1 Squat snatch increasing weight
115-125-135-145-155-165-175-185-195-205

5x2 Snatch pull increasing weight
185-195-205-215-220

5x2 Back squat @ 225#

..........................................

[B]10:00 AM[/B]

6 Rnds
13 Thrusters 115#
14 C2B Pull ups

17:52, I'm trying to practice using the new ring bars which are a bit harder to hold on to.

10 Min Rest

20 min E2MOM
1 Squat clean @ 245#

...............................

[B]1:00 PM[/B]

5x8 Bench press @ 155#


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