14.02.25

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IK & KP

“Have your instructors taught you why the Spartans excuse without penalty the warrior who loses his helmet or breastplate in battle, but punish with loss of all citizenship rights the man who discards his shield?”

They had, Alexandros replied.

“Because a warrior carries helmet and breastplate for his own protection, but his shield for the safety of the whole line.”

Week 34 Training: 14.02.25

BARBELL

A. Clean:

EMOM x 3: 2 @ 65
EMOM x 3: 2 @ 70
EMOM x 3: 2 @ 75
EMOM x 3: 1 @ 85

Notes: This is a 12-minute / 21 clean piece. 

CONDITIONING

B. 5 rounds, each for time:

Row 200m
10 Shoulder to Overhead @ 115/75
10 Toes to Bar

Notes: Each round should be performed as fast as possible. Start a new round every 3 minutes on the 3 minutes. Record times for each of the 5 rounds. If you finish before 3 minutes, rest. 

-Rest 2 Minutes-

C. 3-minute AMRAP:

Muscle-Ups

AUXILIARY

D. 400m Sled Drag @ Medium Weight

Notes: 200m forward-facing and 200m backward-facing. This is a recovery piece. Treat it as such.

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33 comments on “14.02.25
  1. Brett Bolus says:

    A) 21/21 185/205/215/245
    B) 1:18/1:22/1:23/1:24/1:45
    On the 4th set I only did 8 shoulder to overhead and 8 toes to bar. Did 12 and 12 on the 5th set. Sorry about that.
    C) 10 MU out of 14 attempts. Singles
    D) done.

  2. Feliz says:

    A) 10 x 10 air squats against the wall with a band around the knees
    B) 200 row & 10 T2B – 1:39, 1:51, 1:44, 1:55, 1:59
    C) 14 dips with small band

  3. Max says:

    A) 20/21 180-230#
    B) mod 200m/10 s2oh/5ttb
    C) zero
    D) done 2×45# small sled

  4. Reid says:

    A) 185-265 21/21
    B) 1:11-1:14
    C) 20
    D) Tonight

  5. Jeff V says:

    A) 205.225.245.(275.285.295) – 21/21
    B) 1:10 – 1:19
    C) 16
    D) Done

  6. Alyson says:

    A) 115-150 – 21/21
    B) 1:26/1:29/1:35/1:46/1:52
    C) 5 grr
    D) done

  7. A) 195 / 210 / 225 / 255…. 21 of 21
    B) 1:22 / 1:24 / 1:25 / 1:39 / 1:41
    C) 11
    D) Tonight I

  8. A. 85 – 115: 21/21 (power cleaned 2 on accident)
    B. Rd 1 – 3: 2:30 – 2:45ish. Rd 4: 4 TTB Rd 5: 7TTB
    C. MU progression
    D. DNF – work

  9. MarkB says:

    A) 135 -> 185 (21/21)
    B) 2:20 – 2:40
    C) 6
    D) undone — headed to work

  10. Soy Leche says:

    A) 21/21 160-210
    B) 1:29-1:38 need to work on lock out
    C) 16 😦 I was feeling pretty heavy today. Working on Kip soon with coach

  11. jeremykampen says:

    A) Done
    B) 1:12-1:18 I think
    C) 24
    D) Done

  12. drusellers says:

    A) Done 21/21
    B) 1:45/rest/1:45/1:46/2:22/2:33
    C) 6
    D) Done

  13. Sarah says:

    A. 20/21 – 100 – 135 (missed 1st rep @135)
    B. 1.42, 1.50, 2.02, 2.05, 2.28 (T2B were limiting factor)
    C. 19 dips (10 w/ sm band)
    D. done

  14. Stacy says:

    A. 100 – 135 (21/21)
    B. 1.32, 1.40, 2.10, 2.20, 2.40
    C. worked on ring dips
    D. done

  15. coachjeffmck says:

    185/200/215/235-245-250 21/21

    1:23×4 / 1:24

    22 MUs

  16. ikantola says:

    a) 140-150-160-180 (21/21)
    b) 1:30 – 1:30 – 1:29 – 1:31 – 1:32
    c) 20
    d) done

  17. House says:

    Fun to Hang Out. Yo.

  18. A. 215-315 20/21 (one miss at 265)
    B. 1:06/1:06/1:11/1:12/1:14
    C. 15
    D. done

  19. Jeremy says:

    A) 185-235 (21/21)
    B) I forgot already. All between 1:30-2:00. Scaled to 5 TTB to keep the kipping “clean.”
    C) 9, scaled
    D) Went to class.

  20. Chels says:

    A. 125/135/145/155×1 160×2
    B. 1:24/1:29/1:30/1:28/1:32
    C. 12
    D. Done
    I don’t like working out alone, see y’all tomorrow!

  21. Jason says:

    A) 185/200/215/240 (21/21)
    B) 1:24/1:24/1:23/1:23/1:20
    C) 19 (2 misses)
    D) Done 65#

  22. teoledesma says:

    A) complete off of 250
    B) my first was the slowest
    1:26- 1;16
    C) 17 2 misses

  23. Chad Fisher says:

    A) 20/21 175/185/215/220
    B) 1:26/1:30/1:33/1:40/1:50
    C) 17 MU
    D) done.

  24. 20 minute EMOM of alternating one minute of rowing and one minute of 10 pull-ups and 5 box jumps this morning.

    It wasn’t fun, but it was good.

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