Workout of the Day
A.
Three sets, not for time, of:
Chest-to-Bar Pull-Ups x 10-12 reps
Box Jumps x 10-12 reps
(practice different cycling techniques, ensuring that feet are on the box when hips open – play with step downs and alternatives to bounding)
Toes to Bar x 12-15 reps
B.
Every two minutes, for 20 minutes (10 sets):
Clean x 2 reps
Let feel dictate loading.
C.
For times:
Row 1500 Meters
95/65 lb Shoulder to Overhead x 25 reps
Rest 3 minutes
Row 1000 Meters
115/85 lb Shoulder to Overhead x 20 reps
Rest 3 minutes
Row 500 Meters
135/95 lb Shoulder to Overhead x 15 reps
A – Done
B – I screwed this up and did 2 EMOTM
First 3 rounds @ 225, next 3 @ 235, next 8 @ 245, final 6 @ 255
C – 6:38, 4:40, 2:46
55-59 6’3″ 220#
B- 200# all touch and go power clean followed by squat clean
C- 7:13, 5:16, 2:55
Jason 44 yrs old, 5’6, 175#
A. Done
B. up to 210 (still injured left wrist)
C. 7:04, 5:00, 2:54
Short legs.
60+
A: Done. ( scaled Chest-to-bar with thin purple band)
B: 75# for all
C:50#- 9:0, 60#- 8:20, 70# – 4:57
M/41 years So Cal
A.
12 unbroken C2B
Foot issue today, so sub’d 12 reps #70 KB swings.
15 unbroken T2B
B. All rounds at #245
C. 6:26/4:29/2:26, all S2Oh unbroken.
*Short legs don’t row fast enough.
M46
Second half of split session
A: done
B: 185-185-195-205-215
225-235-245-255-255
A. Done
B. 85-95-105-115-120-125-130-135-135-140
C. 8:34 / 7:06 / 5:00 (65#/85#/95#)
A: done
B: 245 failed after that so dropped back to that and worked technique. Felt stiff and slow today
C: 6:08/4:06/2:31
I don’t know if it was the struggle with the cleans, but I mentally had to grind on concentration today.
Nice job everyone.
A. done 12 reps all
B. 65,75,75,80,80,90,90,90,90,95 (pr!)
C. 45#(ub) 9:05, 65#(15,10) 7:13, 85# (5’s split jerk) 8:54
A. Done 12/12/12
B. went light-sore back 135-205
C. 6:48, 4:43, 2:57
A. Done.
B. 185-295. Only fail was 2nd at 295. Did again and got it
C.
6:04
4:18
2:22
Fun day!
A. Done
B. 145-165
C. 7:16, 5:45, 3:05
A. done
B. 135 for all (back a bit tight from yesterdays snatches… not complaining, I love that I was able to push myself that hard on snatch!)
C. 7:21, 5:41, 3:15
A: done
B: 245 – 300# – then pulled a single 315# just to remember I can.
C: all rows were 1:45-1:46 pace
1) 5:56
2) 4:10
3) 2:19
Solid work Brent!
Nice work to you both. Impressive.
Thanks guys. Good job to you both as well.
A. Done
B. 125,135,145, 145, 155,155,175,175,175,175
C. 6:41, 5:00, 2:50
(40-44) mid Atlantic
Started this program just a few days ago wish I would found this sooner
A) done
B) 100, 115, 125,130,130,130,135,140,145,145
C) 8:07 10/15 , 5:55 7/7/6, 2:57 unbroken awful on row
40-44 south central
55-59
A. Done
B. 10×2 @90kg
C. 7:16, 6:02, 3:20…oops only did 15 and 10 reps last two sets
heavier and and thought I was faster than last year
A. 12C2B, 15T2B, 12 Box jumps, did 3 different variations, step downs, jump down, rebounding.
B. 95 to 125. worked on good technique.
C. 7:09, 5:21, 3:12. First set unbroken PP, second 14/6PP, third 9 PP, 6 jerks. Rows 6:17, 4:14, 2:02.
A. Done
B. 185-205 struggled with this one
C. 6:31, 4:43, 2:30
A. Done w elevation mask
B. Up to 255#
C. 6:26, 4:36, 2:34
Willie 40-44