AGQF simulation
3/10
“QF Simulation Weekend
Event 1:
In 12 minutes, complete:
50 Cal Row
300′ Farmers Carry @ 70lbs (25′ lengths)
40 Cal Row
200′ Farmers Carry @ 70lbs (25′ lengths)
Max-rep Rope Climbs in the time remaining
12 – the rope climb felt a little painful when i reached straight up so it forced me to try and pull and lay back more so i wasn’t getting as much shoulder flexion
Event 2:
For time:
50 OHS @ 95lbs (replace with front squats if needed)
40 GHD
30 ski cals
40 back rack Walking Lunges
30 GHD
20 ski cals
30 STOH (replace with 100ft HSW OR 30 ring pushups)
20 GHD
10 ski cals
*20 min cap
18:42 – could have been a little more aggressive with OHS, didn’t get a great warm up to tolerate the stress of that, only took about 90 minutes between tests. Somewhat happy with this overall, ghd i was more pleased with than i normally am
3/11
Clean and Jerk Ladder:
9min Clock:
10 Clean and Jerks @ 135
rest 1min
10 Clean and Jerks @ 185
rest 1min
10 Clean and Jerks @ 225
rest 1min
Max Rep Clean and Jerks in Remaining time @ 245lbs
32 reps – 2 @ 245 – kind of mad at myself here that for a brief moment in the first part of the workout i paced it as if it was a 10 min workout and not 9, and then it hit me in the 225 that it was 9, so i had to push a little faster than i wanted there, i was hitting 1 rep every 12 seconds or so for the first 5-6 reps @ 225 and that slowed me down for the back half, but finished that set of 225 around 7:30 so i only had 30 seconds for the 245 bar.
*remove jerks here
Event 4:
11 min AMRAP:
30 Double KB thrusters @ 24kg/hand (replace with just front rack squats if needed)
…Into AMRAP Remaining Time
14 Double KB DL @ 24kg/hand
11 pistols holding single KB in goblet (changed from chest to bar)
8 Box Jump overs @24in
5+4 I couldn’t even press out a 26lb kb on my left side from a standard kb front rack so no way the 24kg was happening, but a 50lb db was fine. And i really really didn’t want to do kb goblet pistols so i powered throught c2b, and what actually was slightly more painful was the arm swing needed for the box jump, so just had to keep that left arm in tight so that didn’t cause any problems. Not a large break between these 2 sessions. Didn’t have great mental toughness in this workout to push when it was hard.