Joe Braga earned his patch completing the Go Ruck Challenge!
Warm Up and Mobility
Oly Jerks Warm Up/Skill Push Jerk + Split Jerk 2+1 x 3 Push Jerk 3 x 1 Split Jerk 3 x 1 Strength Front Squat 50% x 8 60% x 4 75% x 1 85% x 1 95% x 1 105+ x 1 The Bear Complex 5 Sets for Load of the following sequence Power Clean Front Squat Push Press Back Squat Back Rack Push Press Repeat for a total of 7 times. Bar can never touch the ground. Only Touch and Go is allowed for the cleans. Go Ruck Challenge Challenge accepted and conquered by Joe Braga! It was a grueling night into day, 14 hours total! Proud of you Joe, way to represent CFRT. Now get some rest, you’ve earned it!!
New front squat 1rm 165
Bear: 35, 45, 55, 65, failed after three reps at 75
Did jerks in open gym afterwards
PP 3×1 75, 85, 90
PJ 3×1 75, 85, 85
Oly- PJ:85,105,125. SJ:85,105,85
Bear Complex- 35,45,55,65,75
I forgot how much that sucked…but in a good way
Did the 20rep max back squat at open gym-155#
Now onto Strongman! Sunday Funday at its best!
I got 120# front squat–a new max!
Bear complex–35, 40, 45, 50, 55. Went up by 5’s since I’ve never done it before. It was quite difficult but I liked it a lot. Untimed and a few rests = my kind of WOD.
Then I worked on my dubs and with Sarah’s tips, I got a couple. I’m going to work on them this week and now I know what to do. Thanks Sarah!
Happy Sunday!
You Bet Em! Dubbs are just around the corner for you!!
Worked with Gary on front squats today and we got up to 245#! Way to work Gary!!
Had my first experience with the Bear Complex and it was AWESOME!!
65#
75#
95#
105#
115#
The last round of 115# was a struggle but I got through it. I stuck around for the Strongman class with Kelly G and company and we had a blast! Great work today everyone
Strength: Front Squat-
175
210
265
300
335
370 failed
Bear complex: 135#,155#
Didn’t have the a game today. Stopped after thr second round of the complex.Shoulders were feeling especially sore.
Great work today everyone.
Front squats and the Bear Complex. Tough combination but not for our Rail Trailers!! Lots of PRS today (which seems to be the norm for you guys these days!!) I know there were more….where are the rest of the posters this weekend? Thanks to all of the faithful commenters this weekend. We love to hear from you guys!!! See you all tomorrow for the Taste of Betrayal..again!
I did my 1RM front squat at open gym. My previous 1RM was 160 and my new 1RM is 195 for a 35# PR. Failed twice at 200 but I was really close. I think my elbows needed to come up more. Next time!
Yes!!!!!!