13.11.11

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Congratulations you two!

This weekend we celebrated the last free moments of Ms. Chelsea Ross and Mr. Jeff McKinney. I just want to take a moment to say how happy I am that these two have found each other and that they will soon be tying the knot.

I’ve known both Jeff and Chelsea for about 4 years. They are amazing friends, badass coaches and top tier athletes, and I am happy to count them among my inner circle. Best of everything for you!

High Bar Anyone?

Week 19 Training: 13.11.11

*Include 3×5 Jerk Balance in your Warm-Up*

Barbell

A. 5×1: Clean & Jerk – 50-70% – E60S

Auxiliaries

B1. 3×2: Clean Pull @ 80% – E60S

B2. 3×2: Push Press – Heavy – E60S

Notes: Use straps on the clean pulls. The push presses must be touch and go. Reload as you bring the bar down and explode directly into your next rep. If you have to catch the bar to reset, the set will not “technically” count.

Conditioning

C. 15 minute AMRAP:

-20 Dual KB Clean and Push Press @ 24/16 (Touch Ground Each Rep)
-200m SandBag Run @ 90/60
-20′ HandStand Walk
-200m SandBag Run @ 90/60

At the end of 15 minutes, immediately begin:

-100 Burpees to Plate (45# plate – open up your hips while on top of the plate)

Durability

D1. 3×8/8: Alternating Dumbbell Bicep Curls – AHAP
D2. 3xME: Toes to Bar – DO NOT RIP

Notes: Dial in your hollow/arch throughout your sets of TTB.

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30 comments on “13.11.11
  1. Max says:

    A)185#
    B1)225#
    B2)185#
    C) 1.5 rnds/ finished burpees @ 28:25
    D1)30#/35#/45#
    D2)6/10/11

  2. vanlandingbad says:

    A) 225
    B1) 255
    B2) 185
    C) 2 rounds + 20 clean and push press. Burpees finished at 27 somethin minutes.
    D1) 35.45.45
    D2) 20.15.20

  3. Jason says:

    A) 155/175/185/195/205
    B1) 225
    B2) 185/205/195
    C) 100m short of 2 rds — 24:29 for burpees
    D1) 25
    D2) 3×25 V-Ups — Hands are ripped already

  4. Reid says:

    A) 225
    B1) 255
    B2) 185
    C) 2 rounds + 16 clean and push press. Burpees – 23:38
    D1 & D2) Tonight

  5. Kyle Miller says:

    A) 225
    B) 255
    B) 185
    C) 2 rds + 8 clean and push press. Burpees at 27

  6. Jeremy says:

    A) 185
    B1) 225
    B2) 185/205 (Shoulder pressed 185 for an easy PR just because)
    C) 1 round plus HS walk, Burpees 25:13
    D) Missed for Class.
    Some days I wonder if all this training is even working, and then I have a day like today where everything seems to come together. Great stuff, coach!

  7. JeffT says:

    A) 125
    B1) 205, 215
    B2) 155, 165, 175 (1/2)
    C) 2 rounds + 8 clean & push presses, Burpees 21:35

  8. A) 155
    B1) 225
    B2) 185 / 205 / 215
    C) 2rds + 6 clean PP… finished 23:02
    D) 2rds, then went to work

  9. Kelly C says:

    A. 65
    B. 105
    B2. 75
    C. 1 round + 200M SB run. Burpees finished at 24:05
    D1. 15’s
    D2. 6/5/5 (I have been working on not re-swinging in between each T2B. getting. better. everyday.

  10. A) 225
    B1) 250
    B2) 225/245/275f
    C) 1 + 20 C&PP + 200m SB run, Burpees @ 26:50
    D1) 50/55/55
    D2) clusterf*ck

  11. mlubke says:

    A) 165
    B) 205, 155
    C) 2 rnds + 8 clean PP, burpees 23:36

  12. Soy Leche says:

    A) 165
    B) 205 / 165
    C) 2 rounds + 20 C&PP + 50 yard Sb walk, Burpees 20:25
    D1) 45 / 50 / 40
    C2) 28/ 21 / 15

  13. Kelli says:

    A. 90
    B1. 105
    B2. 85
    C. 1 round + Handstand walk — finished burpees at 23:03
    D1. 20#
    D2. 7/7/7

  14. Brett Bolus says:

    A) 125
    B1) 205
    B2) 155/165/175
    C) 2 rounds- burpees at 23:06
    D) Done

  15. Taylor Deering says:

    A) 125, light but worked on technique
    B1) 155
    B2) 140, PR
    C) 2 + 13 power clean and PP
    burpees done sub 24, can’t recall exact time
    D1) done
    D2) 8/10/12 ( hands still recovering)

  16. A. 185/225×4
    B1. 255
    B2. did not do
    C. 100m short of three rds 25:15
    D. 40 on the curls
    20/20/20 for the t2b

  17. House says:

    A) 185/195/205/210/215 Clean to Squat Jerk.
    B1) 245
    B2) 185/205/215 (f2)
    C. 2 rounds plus 1 G2Oh – erectors went off – beltless and not back strong
    Burpees done at 21:46
    D) TBD

  18. Zach says:

    A) 225
    B1) 300
    B2) 225
    C) 2 rounds + 200m run 9:54 total=24:55

  19. Morgan says:

    a) 155
    b1) 185/185/205
    b2) 175
    c) 2 rounds + 3 Push Press – 75 burpees at 21:25 had to leave

  20. Lizi says:

    A- 125
    B1- pulls 155#
    B2- press 125/135/140
    C- 2 rds + 12 c&pp, finished burpees at 23:32
    D- curls 25#, t2b 15/15/15

  21. david riley says:

    A) 165
    B) 235
    B) 185/205/185
    C) 2 rounds 18 power cl & ppress
    Total time 22:15
    D) t2b 18/15/13

  22. Chels says:

    A. 125/135/145/155/155 a bit heavier than I was supposed to go but it felt good
    B1. 165
    B2. 135/140/145
    C. 2+20 c&p, burpees-23:13
    D1. 25s
    D2. 30/30/25

  23. ikantola says:

    A) 125-135-145-155-165
    B1) 135-150-165(2)
    B2) 175
    C) 2 rounds plus 20 pc&pp, burpees 23:32
    D1) 25s
    D2) 9-15-16-15

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