Workout of the Day
A.
Three sets, not for time, of:
Kettlebell 90/90 Exercise
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x 6 reps each arm
Kettlebell Arm Bar
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x 6 reps each arm
Skin the Cat x 3-5 reps
B.
Front Squat
* Set 1 – 4 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 90%
* Sets 4-8 – 2 reps @ 90-95%
Rest 3 minutes between sets.
C.
Every 2 minutes, for 16 minutes (8 sets):
Snatch + Hang Snatch + Overhead Squat
D.
Four sets of:
Row 500 Meters
10 Hang Squat Clean (135/95 lbs)
10 Burpees Over the Barbell
Rest 4 minutes
SICFIT Competition on Maui. Entered Coed OPEN Rx as two Master’s (47 & 41)
with Ingrid Rolles…no way we were going Master’s
Workout 1.
60 pistols
100 HR Pushups
100m partner wheelbarrow
100m partner carry
50m HS walk (I sucked on this…)
60 HR Burpees
sand run to beach
2 laps around 1000m buoy on SUP (I made up for my HS suck on this…)
32:17
A. Done
B. 175×4, 200×3, 225×2 (5 sets). 225×1 (failed 2nd)
C. 135×8 worked form and quickness
D. 115# 3:24, 3:27, 3:34, 3:38
it was very hot today and these were very hard. hard time recovery on each and after finishing.
A: done
B: 265×4, 300×3, 345×2 (4 sets) – stopped before last one. Knee was telling me something. This was HEAVY.
C: 155, 165, 170, 175, 185×4 – didn’t feel hot
D: 2:48, 2:48, 2:54, 2:55
Didn’t feel recovered today from the little wrecking ball a few days ago. Hopefully ill feel beter mentallly and physically tomorrow.
Megan Becker (50/5’5″/135)
A. Done
B. 130, 148, 166, 170, 170, 173, 173, 173
C. Up to 95# (worked technique and tried to do a full squat on every one)
D. Used 85# — times were 4:03, 4:03, 3:57, 3:59 (rowed a bit slower — intentionally :0 — on the 3rd and 4th rounds and ended up with better times. I think it helped to not be completely gassed when I got to the cleans.) Regardless, this combination of movements was really tough for me. I was on the ground after each round trying to catch my breath.