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Wednesday November 7 2007
Comments (8)  |  Help  |  Programs  |  Exercises

Tess and Coach Burgener
  • Snatch – 90% x 1 x 3
  • Clean & Jerk – 90% x 1 x 3
  • Front Squat – 90% x 2 x 2

3 rounds for time of:
200 M sprint
10 clapping  push-ups
15 Knees to elbows
20 walking lunges

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8 Comments
Jay Cohen 2007-11-07
Tess, looking tough.
Way to push the big iron.
Must be nice to have one on one with Coach B.
Derek 2007-11-07
Worked out with Dr. G. in Tucson. I really enjoyed the workout and getting to meet him. Extremely knowledgable.

Mobility work W/U
Various W/U
B W/U

SN 45 X 3, 65 X 2, 85 X 2, 95 X 1, 106 X 1 X 2, 111 X 1 X 2
C&J 111 X 2, 131 X 2, 158.4 X 1 X 3
FS 160 X 2, 180 X 2 X 2

Metcon somewhere around 7 minutes with 10, 7, 7 KTE's

My lifts felt really strong today in fact both of the numbers are higher than the 90% but were easily attainable.
Jay 2007-11-07
Good job Derek. I've spoken with Dr G at length, great guy.
pete 2007-11-07
Warmup:
Rope skipping
mobility drills
burgener warmup w/ bar

Sn=158lbsx1x3
C&J=198lbsx1x3
FS=225x2x2

3 rounds of the metcon(subbed 250m row for sprints) ~7minutes

5 minutes under a cold shower when I finished

Best overall workout I've had in a week. Focused on staying aggressive and snappy.
Scotty Hagnas 2007-11-07
1st workout, at the coast visiting my parents - did the WOD first, as it was the only way it was working today.
3 rounds:
40m steep driveway hill sprint
10 clap pushups
15 knees to elbows (on a skinny pipe between rafters. K to E harder w/very narrow grip..)
20 Walking lunges
5:37' Rochelle (my wife) smoked me with 5:12' on this one.

2nd session, after 4 hours in traffic.
Sn: 115x1x1x1
C&J: 175x1x1x1
FS: 235x2x2
Almost no warmup, took only 90" rest between each - but felt strong. Tried treating this workout mentally as just a light technique workout - seemed to work.
Alicia Zhuang 2007-11-08
SN 27.5kgx1x3
C&J 40kgx1x3
FS 42.5kgx2x2

3 rds
200m sprint (sort of half treadmill sprint.. waiting for treadmill to speed up)
10 clapping pushups
15 KTEs
20 walking lunges

14:07

Left rotator cuff felt completely fine today.. might just have been a minor pull yesterday.
mrbourgot 2007-11-08
Snatch 60kg x 1 x 3
Clean & Jerk 85kg x 1 x 3
Front Squat 100kg x 2 x 2

Pressed at the top with at least one of the jerks. Still not getting low enough.

3 rounds for time of:
100 single unders
10 clapping push-ups
15 Knees to elbows
20 walking lunges
Time: 9.20

Really struggled with the clap press ups. No explosiveness left.
Leonid S. 2007-11-29
Feel like a pile of trash after CFT yesterday (Nov 28)

Sn 75 kgx1x3
C&J 100 kgx1x3, missed last one.

Skipped the rest. Need a break.
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