A.
Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 10 reps @ 70-80%
Rest 2 minutes between sets.
B.
Every minute, on the minute, for 6 minutes:
6 Thrusters (115/75 lbs)
6 Burpees Over the Barbell
If you fail to complete your round within the 60 seconds, continue and finish it in the following 60 second period, then wait until the top of the next minute to jump back in on schedule.
A. Bryan – e2mom, back squat: 6 @ 160#, 4 @ 185#, 2 @ 200#, 2 @ 210#, 1 @ 225#, max unbroken @ 210# – 9. Christy – 90#, 105#, 110#, 115#, 125# (f). 0 reps.
B. Bryan – 4 rounds. Christy (60#) – 3 rounds.
A: 160 / 185 / 200 / 210 / 225 / 175
B: 5 rounds + 5 reps @ 90#
Day behind.
A. BS to 1 x 265 // 10 x 225
B. 4 rds + 8 Rx; missed on min 4
rd 6 went 20s over, but finished out for 5 rds of work. Not gonna lie, this was an asskicker. Heart rate through the roof.
A.
225-260-275-295-310(for 2)-255#
All reps completed
Only got squats in today. Too tired after a 13 hour shift for anything more.
A. Used 405lbs for percentages. Went with 75% for the set of 10 reps at 305lbs.
B. Completed Rx
A. Off 375
245
280
300
318
337
10×285 could have gone to 295
A) 265×5
305×4
325×3
345×2
365×1
305×10
B) added 2 rounds
8:00 emom
6 thruster 115
6 burpee over bar
C) made up 20:00 amrap from yesterday….
8+4 hspu. Lovely strict hspu’s…
Back Squat – 225×10
As Rx – Completed 4 rounds and 11 reps (just barely missed 5 rounds!!).
A. 5×235#, 4×270, 3×286, 2×306, 1×325, 10×255
B. As Rx..all rounds between 30 and 40 seconds.
….finished with clean technique work and some GOD situps.
A. 195×5, 225×4, 240×3, 255×2, 270×1, 210×10
B. Rxd all rounds completed
30,31,33,38,41,40
A. Backsquat as Rx
5×245 / 4×280 / 3×300 / 2×315 / 1×335 / 10×265
B. As Rx – complete
… 30-35 sec/round … burpees got rough on round 5/6 … need to breath better on this movement
C. 5k Row: 20:50 (Z1)
A: 165, 175, 180, 190, 200
10@160
B: 75# made it through first 4 rds in the min, then didn’t make the 5th in time, took 15 seconds into the 6th rd.
A. Back squat E2mom 5×175/ 4×205/ 3×215/ 2×230/ 1×245 then 10×200
B. As Rx. 4 rounds…finished the 1st and 3rd round within minute, not able to on the 2nd and 4th. Glad it was shorter than yesterday lol.
Coaches, was this designed to be heavy and not easy to complete within the window, or should I have scaled to 95 to really push it and do all 6 rounds?
Does part B mean complete 6 rounds regardless of how many minutes it takes you, or, as many rounds as you can complete in the 6 minute window using the rules above? Thanks!
Compete 6 rounds if able to finish each within the minute, less if not.
A. Back Squats
Set 1 – 125lb x 5
Set 2 – 140lb x 4
Set 3 – 150lb x 3
Set 4 – 160lb x 2
Set 5 – 170lb x 1
Set 6 – 135lb x 7 (felt dizzy after the 7th so stopped)
B. 1-1-X-1-1-X