A.
Four sets of:
Push Press x 2-4 reps
Rest 60 seconds
Plank from Rings x 60-90 seconds
Rest 60 seconds
B.
Against a 60 second running clock, for a total of five sets, perform as many reps as possible of:
10 Kettlebell Swings (32/24 kg)
Max Reps of Thrusters (75/55 lbs)
Rest 60 seconds between sets.
Score is max number of thrusters completed during the workout. Note reps performed each set as well so that you can track your consistency – or drop off.
A. Bryan – 135# x 4, 145# x 4, 155# x 4, 165# x 3. Christy – 45# x 4, 55# x 4, 65# x 4, 75# x 4.
B. Bryan – 15, 14, 13, 13, 13. Christy – 7, 6, 6, 6, 6.
Took a week off so I started with this one…
A. Completed
B. 24kg kbs, 20/16/14/14/14 = 78 Thrusters (UB)
A. 185×4, 195×3, 205×2, 205×1. 60s ring plank each set.
B. 17-14-15-13-14…72 reps Rx. UB.
A. 185(4),205(4),215(3),215(2)
B. Used 53# KB
16,17,17,17,18
Only got B. In
17-17-14-11-11
Forgot to post yesterdays:
A. 155-4, 175-4, 195-4, 205-2
60 sec all 4
B. 15-14-15-15-16
Took it easy and used today as a rest day
A: 4 x 55 kgs / 4 x 60 / 4 x 65 / 4 x 70
45 sec / 40 / 45 / 45
B: 16 / 14 / 13 / 10 / 9 @ KB 20 kgs , BB 25 kgs
A) 85×4/:60, 95×4/:60, 105×3/:60, 115×2/:60
B) RX weight for both 13/12/11/12/12
A. 195×4 & :60; 205×4 & :75; 210×4 & :75; 215×4 & :75 (ring planks with feet on 16″ box)
B. 89# KB Swings + Thrusters for 17, 20, then stopped
Second day back after being sick for a week. Couldn’t catch my breath after just second round, so called it a day.
A.) 4@185+60 sec hold, 4@205+60 sec hold, 4@215+60 sec hold, 4@225+60 sec hold
B.) 14,14,13,13,13
A: only got a done today 🙁
95×4, 105×4, 115×3, 125×2
60 seconds ring plank, feet on box.
A. 165 and 60 sec. X 4
B. 70 lb. 15-15-15-15-15
Total 75 reps
Ring planks are no joke. Split the last three rounds 45/15.
A) 105×4/:60, 110×4/:75, 115×4/:75, 120×3/:75
B) RX with American swings: 17/18/17/17/15
A. 135/155/165×4, 175×2 & 4x:60
B. Rx’d weight with American swings 18/18/15/12/13. My quads were on fire at the end.
A- 105×4, 115×4, 120×1, 120×3 Not sure what happened in the 3rd set. Old PR for 1 is 125 so I’m happy with that!
B- 15-12-12-11 as Rx (holy smokes….)
A: 4×4@155
4×60 sec
B: Rx swings at 32 kg
Thrusters @ 75: 20, 18, 15, 12, 15
A. 135X4—-45 second planks
B. RX weight which I’m proud of
5-6-7-6-7 which I’m not so proud of
Mixed and matched from comp wod.
a1. 15 min to find heavy 1rm back squat: 315
a2. Every 2 mins, for 6 mins:
3 back squats @ 85% (265) done
A. 4@185, 4@205, 3@215, 2@220
*all done with 60 sec plank
B. 19, 18, 18, 18, 21
w/ 24kg kb (didn’t have 32 kg today)
A) 4@145 60 sec plank, 4@175 60 sec, 2@195 60 sec, 2@225 60 sec
B) went out too hard the first round..as RX
1-20 thrusters
2-12 thrusters
3-10 thrusters
4-12 thrusters
5-12 thrusters
A. 4@155, 4@185, 4@205, 4@215
B. 17,17,15,15,17 used 80#kb for sets 1,3,5. Used 62#kb for 2,4. TheLongHorn and I switched back and forth to make the 80# manageable and keep intensity.