The weekend, in pictures…

The Ginger, pre-ruck and pre-7th place (overall) finish!

Judy earns herself some new hardware – and the 10th highest raw total. OF ALL TIME (1017#)!

Ginger, Sara and Andy, of CF BoomFit in College Station — followers of The Program!

Not cold at all… definitely not cold. Ryan Schultz and I braving the elements.

**Week 24 Training: 13.12.16**

**Barbell**

A. Hang Snatch (just below the knee): 6×2@65 – E90S

B. Push Jerk: 6×2@65 – E90S

C. Snatch Pull: 5×4@90 – E90S

**Conditioning**

**Part 1, Each Effort for Time:**

-100 Yard Sled Drag – Heavy @ ~135#/~95#

-Rest 5 Minutes-

-100 Yard Prowler Push – Light @ ~45#/~30#

-Rest 5 Minutes-

-100 Yard Sled Drag – Heavy @ ~135#/~95#

-Rest 5 Minutes-

-100 Yard Prowler Push – Light @ ~45#/~30#

-Rest 5 Minutes-

**Part 2, For Time:** 30 Push Jerks @ 165/115#

*Notes: The heavy sled drag efforts should take between 2-3 minutes. The light prowler push should take between 1-2 minutes. The weights are all approximate – the “feel” should be heavy for the drags and light for the pushes, but the actual weight you use will be based largely on the surface you are pushing and pulling on. GO BY FEEL. Your setup could look like the picture below:*

**Durability**

E1. 2×30: Unbroken T2B

E2. 2×5/5: TGU @ 24/16 Kg

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*Related*

Strength at HPG – so all weights are appoximates:

Snatch: 175, did a few sets at 185.

Push jerk: 220, did a few sets at 245

Pulls: 230

Sled – done

30 push jerks – 1:30

TGU – done

GHD sit-ups subbed for T2B: 2×20

Sled: Heavy drag around 3:30 first round. Lighter around 1:45. Second round – didn’t time but would say 30 sec to a min slower than the first. Heavy: four 45s and one 35. Light: two 45s.

ghd for ttb? what if you had anchored your hands and done leg raises instead? just trying to think of the purpose of ttb and the shoulder anchoring vs. the hip contraction?

on the other hand… ABZ IZ ALL THAT MATTERZ.

Sub for bench – GHD sit-ups

Sub for cool down – GHD sit-ups

Sub for jerk practice – GHD sit-ups

Sub for warm-up – GHD sit-ups

Sub for nutrition – GHD sit-ups

Sub for jerking it – GHD sit-ups

….

But you are correct. That was a bonehead substitution.

A) 135#

B) 165#

C) 185#

D1) mother effer

D2) 3:09

E) had to go

Helluva day

Drag=3×45#+sled

Push=1×45#+sled

Needed another rest day. Be back tomorrow

A) 145

B) 185

C) 205

D1) This sucked

D2) 2:26

E) I couldn’t lift myself off the ground, how was I supposed to lift a KB? I’ll do this later

2:26 is pretty dirty

A) 115

B) 135

C) 155

D1) done

D2) done – not sure time but took some time to complete

E) Had to go

A) 135

B) 205

C) 165

D1) loved this

D2) 2:52– went in a set of ten, then four sets of five.

E) Didn’t do

A) 115

B) 135

C) 155

D1) 3×45# Drag, 1×45# Push

D2) 9:47- sucked

E) Didn’t do

A) 115

B) 145

C) 165

D1) Done

D2) 10:11 – ugh

E) Undone

A) 155

B) 205

C) 215

D1) Done

D2) 2:54

E) Didn’t do

a. 60

b. 85

c. 85

d1) done –

d2. work

E. work

SOY LECHE OUT

A) 65

B) 85

C ) 90

Conditioning

A) done

B) 5:1? started at 100 and fininshed at 85. Got to 8 @ 100 and was told to drop it down to 85-thanks Max, I would have been there all day.

E) ran out of time

A. 65

B. 80

C. 90

D. roughly 1:30 SD and :45 PP on both sets / 5:00 Push Jerk @ 95#

E1. ME UB T2B

E2. Done

A)145

B)220

C)195

Con) done

Push jerk)3:50

A) 135#

B) 165#

C) 185#

D1) done

D2) 4:58 not sure still blacking it out

E) spaced out from D2

A) 165

B) 225

C) 225

Part1) Done

Part2) 1:54

A. 185

B. 225

C. 255

D1. heavy sled pulls around 1 minute / light push sum 1

D2. 59 sec.

E1. 30/15/15

E2. done

a) 105

b) 140

c) 145

d1) didn’t time, don’t remember weights… taylor?

d2) 2:04 (11-6-5-4-3-1)

e) done and done UB

Good to meet you this weekend. Sorry for not posting on here earlier.

A) 160

B)225

C)225

D1) Didn’t time. Forgot to take weight off for the first round of prowler push, my legs didn’t appreciate my forgetfulness.

D2) 1:04 (27-3)

E)Ran out of time

Outstanding! Great to meet you too — good work today!

A) 75#

B) 100#

C) 105#

D1) 90# SD, 35# PP 1:00/:45/1:00/:50

D2) 9:53

E) work

A) 95

B) 135

C) 135

Part 1: meh Ingrid we didn’t time but we did it like a boss.

Part 2: 1:10 (set of 20/6/4)

E1&2) donzo!

A) done @135

B) done @185

C) done @185

D) done @jeffmckiney weight +55lbs

Miserable

E) 3:36

a) 120

b) 145

c) 165

d) Did 1 pull and 1 push @ 135/45