My boy J in Cali with EA!!! Can’t wait to get out there to reunite with both of them in person!
Had two great conversations today, one with JT and one with Brandon. Both centered around the future of our training. The details will come shortly, but know that big things are going to happen for our competition team(s) this year.
Like I have said before, make sure you can handle the current volume. If you are chomping at the bit for more, good. That’s right where I want you to be: HUNGRY. We will have our months of the grind. I promise. For now, take your recovery days seriously and avoid any extra work. If you are feeling the hurt after the first two weeks, do what you need to do to get on top. If you walk into the gym everyday feeling invincible, good for you. Your time will come. 😉
Week 3 Training 13.07.23
Strength / Weightlifting
A. 7 x 3-Position Snatch – Low to High – AHAP – E90S
Notes: The three positions (in order of execution) are: 1) Ground, 2) Hang: Just above the Knee, 3) Hi-Hang: From the pockets.
Strength II
B1. 4×5 Touch and Go Push Press – AHAP – E90S
B2. 4×5 Pendlay Row – AHAP (use straps) – E90S
Notes: The push press must be touch and go: reload on the way down and explode directly into the next rep. For a set to count, all 5 reps must be touch and go. On the Pendlay Row, make sure to RESET for each rep. The PR is supposed to mimic your clean exactly: start like you would for a clean, execute the first pull and then row the bar to touch your torso.
Conditioning
C. Run 1 Mile OR Row 2K – @ Conversation Pace
Notes: Choose the weaker of the two movements and make it feel easy.
CrossFit Jääkarhu is a local community in Austin, Texas that is focused on identifying goals, coaching progress and getting results. If you are interested in learning more about our gym, visit our main website (click here). About CrossFit Jääkarhu Programs Available How to Start
coachwinchester 
[…] Less Talk, More Do. […]
A) 135# …. Failed @ 145# twice
B1) 145#
B2) 185, 195#
C) Ran & Talked amongst ourselves
Hand herpe flare-up
Damn VD…
A) 115
B1) 135, 155, 155, 155
B2) 185
C) Row 2k
A) 2 rounds at 145, 5 rounds at 155 (Failed 2x on the first rep, gotta keep my lats activated better.)
B1) 185, felt great
B2) 185
C) Nice easy jog teaching Randy about bath salts
My favorite day of programming yet! Great stuff, coach!
You are a Renaissance Man…
135/155/165(f)/155(f)/135/135(f)/135
B1)135/185×3
B2)225/245×3
C) Row
A) 155.155.165.165.175.185(f).185
B1) 185.195.205.215
B2) 245.265.295.295 – Was told the form on the 295s could have been better.
C) Run
*B2) 265.285.315.315
A) 115 for 6 sets 125 for last set. Lots of fails but completed.
B1) 115/125/135/145
B2) 135/185/185/185
C) 2K row
A) 145, 150 (2/3), 150, 155 (2/3), 155, 160 (2/3), 165 (2/3)
B1) 155 155 145 155
B2) 185 185 185 195
C) Done (run)
Time to go and buy some wrist straps, this sweat thing sucks.
A) 115/115/125/125/135/145/145 — 2/3 on last set
B1) 115/125/135/145
B2) 135/185/195/205
C) 1600m jog
A) 155 / 165 / 175 / 175f…. missed on High Hang / 175 / 185f… missed on High Hang / 185f missed on Low Hang
B1) 135 / 185 / 185 / 185
B2) 225 / 245 / 245 245
C) Run
A) 75 to 85, missed on the first attempt at 85 but tried it a second time, no problem
B1) 75 up to 80
B2) 105 up to 130
C) jog
Worked up to all these #s
A)145
B1)175
B2)235
C)row
A. 185/195/205f from the pocket/205/215f from the pocket/215f from the pocket/215f from the hang.
Coach Jeff was right I was too concerned with trying to hit 225 that I rushed and missed lifts I should not have.
B1. 135/155/155/185/205
B2. 225/245/245/265/275
C. Run
Good analysis, Jefe.
A. 95/100×4/105×2
B1. 105/105/110/115
B2. 175×2- chest came up too much so I dropped down to 125/135
C. Row
A) Worked up to 125
B1) Worked up to 145
B2) 165
C. Row
Back was locked up this morning. Very painful. Did some auxilary work and ran a mile. Lots of icing/rolling out.
A) 95-95-105-105-105-95-0 (105 was fine in weight but then hand felt funny so went down to 95, then next rep it ripped…bad)
B1) 95/105/105/105
B2) 105 up to 130
C) jog
A) 85-100
B) 105
C) 105-115
D) row 9:50
A) Worked up to 95# on some snatches. Felt “heavy”.
B1) 155 x 3 sets
B2) 135 x 3 sets
C) Row
A) 135/135/140/145 miss HiHang/145/155 miss HiHang/160 miss HiHang.
B1) 145/155/155/160
B2) up to 225
A) worked up to 145 was super excited finally getting strong
B) worked up up 145 felt off
C)165
Run