Workout of the Day
A.
Five sets of:
Unsupported Seated Strict Press x 5-6 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes
*Increase load by 3-5% from last week.
B.
Every 2 minutes, for 16 minutes (8 sets), complete:
Clean + Jerk x 1.1
Build in load based on speed and mechanics.
C.
For time:
20 Chest-to-Bar Pull-Ups
40 Wall Ball Shots
16 Chest-to-Bar Pull-Ups
32 Wall Ball Shots
12 Chest-to-Bar Pull-Ups
24 Wall Ball Shots
8 Chest-to-Bar Pull-Ups
16 Wall Ball Shots
4 Chest-to-Bar Pull-Ups
8 Wall Ball Shots
40-54: 20 lbs to a 10′ target/14 lbs to a 9′ target
55+: 20 lbs to a 9′ target/10 lbs to a 9′ target; Chin-over-the-bar Pull-Ups
D.
Three sets of:
Stationary Dips x 12-15 reps @ 2011
Rest 90 seconds
Face-Up Chinese Plank Hold x 60 seconds
Rest 90 seconds
A.2 sets at 95lbs x 5/ 2 sets of 100lbs x 5 (Unbearably week overhead)
B. 155/165/175/180/185/195/200/205
C.10:20 rx. Paced it out on the WB’s and attacked the CTB. Normally the the opposite.
D. Dips 10-10-8
A. Built up to 62.5kg
B. Not sure if I did this correctly. Read this as single clean, followed by 2 jerks. Built up to 90kg
C. 14:55
D. Did 12 dips, but had to break them. Did 60 sec leg raises instead.
Skipped part A
B. 155-215
C. 9:02. Those WB got me gassed. But felt good to push hard
D. Completed
A. 70/90/95/100/105
B. 95/105/115/120/125/130/135
C. 12:41
A 45,65,95,115,120
B 95,115,135,145,155,165,175,185
C 12:30
A. 100,105,110,115,120
B. 135,140,145,150,155,160,165,165
C. 18:19
D. Done
A. 140×6
B. 205,215,215,215,215,215,225,245
C. Wife worked with me and wanted me to follow CF endurance so I did 5x600m row intervals with 2 short minutes rest. This hurt would have rather did the wb ctb
A-Up to 145×5
B-Up to 185×3, kept it light as irritated back from yesterday squats
C-Emom 6 min 10 unbroken C2B
D-Box class, Emom 10 min power Snatch to 165. Really struggling with full extension before dropping under bar!
Amrap 12min-WB and Box jump overs
3/3, 6/6, 9/9,…..
217 reps
E-3 sets 12 dips at tempo
A. 105x5x5
B. 116-125-135-135-145-145-155-155-155
C. 14:12
D. Done. Had to be over 100F in the box. Mini heat wave in the SF Bay Area.
So hot Ron!
Long weekend at CF Milford Camp. Lots of work so taking it easy next few days. Interesting to do VO2 testing and body analysis. Great info!
Did yesterday’s mob and act then back squats: 160, 180, 190, 180, 180, 180
Seated press from today: 55, 67, 72, 77, 82
A. Upto 140
B. Upto 245
C. 8:15
D. Done
Solid work Jamie!
A. Used 30# DB X 5
B. 85/95/105/110/110/115/115/105 – form got bad at 115
C. 12:17 – was super hot and really affects me for not used to 90+ heat
D. 12/10/10 dips
Hiked 1:20 up Mt (took gondola down) & good stretch at yoga before gym. Rested an hour between sessions
A. 80(6)/90(6)/100(6)/110(5)/115(4)/115(4). Couldn’t quite get that 5th rep at 115.
B. 115/125/135/135/145/145/150/155(f)
C. 11:43. Pull-ups took too long..
D. Done. 12-12-12 on dips.
A. 65/65/70/70/75/75 sore shoulder again today.
B. 105/115/115/120/125/125/135/135
C. 13:04 Wow! gotta get more cardio in!!!
A. 80X6/100X6/110X6/120X5/130X4 – 5# more on each set compared to last week but still a big weakness
B. 95/105/125/135/145/145/155/160 – nursing right calve and legs had no power out of the hole. I did yesterday’s workout approximately 16 hours prior so I am certain they haven’t recovered from that blast.
C. This was tough with no legs!! I had to decrease reps on wall balls or it may have ended in singles!! C2B are better and even able to butterfly but those went fast as well.
D. no time due to lunch hour
A. 45/55/60/65/70
B. 105/115/125/125/135×4 jerk is a mess, needed to stay and work at this load
C. 11:50 cardio slacking after week on the beach….
Oh but hope the week on the beach was lovely!
Yes much needed down time
A. 80X6/100X6/110X6/120X5/130X4 – 5# more on each set compared to last week but still a big weakness
B. 95/105/125/135/145/145/155/160 – nursing right calve and legs had no power out of the hole. I did yesterday’s workout approximately 16 hours prior so I am certain they haven’t recovered from that blast.
C. This was tough with no legs!! I had to decrease reps on wall balls or it may have ended in singles!! C2B are better and even able to butterfly but those went fast as well.
D. no time due to lunch hour
A. I kept 2 kettebells of 12kg each but this week I did 6 reps instead of 5
B. Up to 70kg
C. 10’52” I stopped more than usual on the WB today
For the C2B I can always to 10 good butterflys C2B and then I can only kip
The butterflys do not come back …
D. Done with 11-10-10 strict dips and around 40sec plank
* i did the run sprints and wakeboard on Sunday…yesterday I was too tired and did rest day
Cheers !
Ahhh wakeboarding is so fun!
A. 105 x 6 all sets
B. I interpreted this as a clean and jerk double so that’s what I did.
165, 175, 185. 195, 205, 215F on second clean, 215
C. 1342. I also have trouble with wallballs.
A: 50kg (6), 52.5(6), 55(6), 57.5(5), 60kg (5)
B: 70, 80, 85, 90, 95, 100, 105, 107.5(m)
C: 10:39- I really need to choose my qualifier workout days better. After 90 wall balls yesterday, the wall balls today felt “special”.
D: done
Oh wow – yes that is rough Corey!