Archive for the thrusters Category

Ben Bergeron is trying to kill me.

Posted in cleans, front squats, pull-ups, renaissance periodization, rowing, thrusters on May 11, 2017 by coughingsparks

Yesterday was Day 2 of #builtbybergeron, this time was four things:

1.) Hang squat cleans from mid-thigh(ish):
-60% x 4 = 95#
-65% x 4 = 100#
-70% x 4 x 3 = 110#

This went fairly well: light enough weight to be able to focus on form.

2.) Clean pull from hang or mid-thigh-ish:
-70% x 5 = 110#
-75% x 5 = 115#
-80% x 5 x 3 = 125#

Again, pretty good.

3.) Front squat:
-77% x 5 = 135#
-83% x 1 = 145#
-77% x 5 = 135#
-85% x 1 = 150#
-77% x 5 = 135#
-87% x 1 = 155#

I’ve never done this rep scheme before and it was sucktacular, like very, very hard. I did it. I didn’t dump, but it was a close run thing.

4.) Metcon: 13-minute AMRAP:
-55 cal row
-55 thrusters 65#
-55 pull-ups
-55 HSPU

This went about as I expected, did well on the row and then was doing the thrusters in sets of 5. As one might imagine, by the time I got to the pull-up bar, I had something like 75 – 90 seconds left, so I only got 6 pull-ups, which means a score of 116. Good, is what I’m supposed to say: gives me something else to get better at.

In any event, everything is sore today. My midsection is completely wrecked from the 90 GHDs after not doing them for about a year, like it hurts to sneeze. My quads are destroyed. It hurts to flex or extend my arms. Also, I may not be eating enough to compensate for the increase in volume. I’m still eating like I’m doing a light day, which this^^^ definitely is not. I purchased and downloaded the new RP cutting templates, so we’ll see how that goes. Back tomorrow though.


Burpees, thrusters, CTB pull-ups

Posted in burpees, pull-ups, thrusters on December 22, 2016 by coughingsparks

I almost cherry-picked yesterday’s WoD because of how badly I didn’t want to do it, but I figured I was going to be forced to take time off over the weekend for the holidays, so I opted to go. It was an 11-minute AMRAP:

-10 CTB pull-ups
-8 Bar-facing burpees
-10 thrusters (95#/65#)
-8 Bar-facing burpees

I had by far the lowest score in the class, even with regular pull-ups at 2 + 2.


Posted in box jumps, push-ups, thrusters on December 1, 2016 by coughingsparks

Yesterday was every 3 minutes for 18 minutes:

-12 thrusters (95#/65#)
-12 box overs 30″/24″
-12 HSPU

I did it on my knees and got 1:44, 1:42, 1:42, 1:55, 2:02, and 2:32. I did not put the barbell down.

Partner WoD, Clusters

Posted in burpees, cleans, double unders, overhead squats, thrusters on November 14, 2016 by coughingsparks

Saturday was a 2-person relay AMRAP 15 minutes:

-10 OHS (135#/95#)
-50 DU

One person would do a round and then the other. I did it at 65#, and started with Rx DU, and then went down to 40 and we got 11+25. Unexpectedly, I did PR my DU with 61 during the warm-up, so there’s that…

Today was 1RM cluster, which I don’t ever recall doing, but I did OK at with 145#. I don’t have the strongest front squat in the world, but once it’s up and on my shoulders, I’m golden. The WoD was 7-minutes of bar-facing burpees WITH and EMOM of 2 clusters at 155/105. I did better than I thought at this with 30 burpees, still not fast, but I thought I’d barely break 20.


Posted in rowing, thrusters, wall ball on November 10, 2016 by coughingsparks

Nine days since I posted. I’m not going to bother catching up. Here’s what I did yesterday, i.e., what I remember:

-50 cal row
-2 minute rest
-50 wall ball
-2 minute rest
-50 thrusters (95#/65#)

This one SUCKED. I mean, it went sort of OK, the row I did at 2:20, which is actually kind of slow for me and finished the wall ball at 6:40 and finished the entire WoD at 14:08 because I’m super-slow at doing thrusters. My legs are very sore now.

Tons of updates

Posted in box jumps, burpees, cleans, dead lifts, dips, double unders, helen, jerk, kettle bells, knees-to-elbows, pull-ups, rope, rowing, thrusters, wall ball on October 20, 2016 by coughingsparks


DL 5×4, 205, 205, 220, 220, 235. This did not go well. I got through the first four sets just barely, and then couldn’t complete the fifth, even at 220. Just sore and tired. Interspersed with 15 push-ups, which I started strict and then ended up doing knees, because it was going to be better form anyway. The WoD was:

-100 DU
-40 KB snatch 32kg/24kg
-100 DU

8-minute time cap.

I did it Rx’d, sort of. The first 100 DU were supposed to take no more than 2 minutes, but I had done 75 in that time, so moved on to the KB snatch, which I did at 16kg, because 24 is redonkulous, even for a brick shithouse like myself. So I did the KB snatch, and then did 125 DU, and finished in 7:51

10/15: 5 RFT:

-15 CTB pull-ups
-30 pistols

15-minute time cap

I did regular pull-ups and scaled to 12kg front-racked lunges and still only got 3+4. Not a surprise. I am suck-tastic at both of those things.


10-minute AMRAP:

-20 Russian KB swings 32kg/24kg
-15 BBJO 24″/20″
-1 rope climb

I did 2+25, or something like that. The burpee box jump-overs took forever.


5 rounds of 2 minutes on, 2 minutes off:

-50 DU
-10 STO 165#/105#

I’m proud to say I was the only female of the day, at least in my class, who did the Rx’d weight. And I’m still sore two days later. I did 40 seconds of DU, ranging between 22 – 31 and got 24 TTB, which was the score. I’m proud of doing the weight Rx’d though and doing it unbroken thankyewverymuch.


7×1 DL: 225, 225, 245, 245, 260? I think? It was heavy… There were also sets of ring dips, 3-5 between these, and I did better with them than I had initially thought I would. I always think that I suck at ring dips, and I sort of do, but I’ve also been doing them on my own and I was able to do the three, almost every round. Anyway, WoD was:

-800m run (row)
-15 Bar-facing burpees
-15 thrusters 95#/65#

7-minute time cap


I just made stuff up today because I had already done all the programming for the week. I did 3-position cleans, which went less well than I’d hoped, only getting up to 125#. I finished with Helen-on-a-Boat, which I PR’d, incidentally:

3 RFT:

-500m Row
-21 KB swings 24kg/16kg
-12 PU

Finished in 12:57, about 15 seconds faster than my last PR, which was a year and a half ago.

Lungs on fire

Posted in cleans, jerk, pull-ups, rowing, thrusters, wall ball on October 10, 2016 by coughingsparks

Saturday: 27-21-15-9:

-Clean & jerk: 95#/65#
-Wall ball

15-minute time cap

Did it in 13:30-ish. This one was a lot harder than it looked at first. It was very Open-ish actually. The clean was so light it had to be touch and go, so there was a lot of wasted energy there, where typically I would dump. That was sort of the worst part. I went in with the intention of doing, like, sets of 9, but that ended up being wholly unrealistic, so it was sets of 5, and then sets of 3. The wall balls weren’t too bad, but the clean and jerk felt really, really bad.

Today was another lung burner:

-15-12-9 Thrusters 95#/65#
-9-7-5 Ring MU
-400m run/row after each set, for a total of 3

15-minute cap

I subbed in pull-ups and did remarkably well, with 9:34, but it was one of those WoDs, like 15.5 (also rowing and thrusters), where it basically boils down to how uncomfortably you are willing to be. It’s been a few hours, but my lungs still hurt, like if I take an excessively deep breath, I cough and have some continuing pleuritic chest pain, to coin a phrase.