A.
Front Squat
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight;
Rest 2-3 minutes between sets and work on mobility to prepare for Part B.
B.
Two sets for times of:
Row 500 Meters
30 Ring Dips
20 Toes to Bar
Rest 4-5 minutes between sets
A. Up to 275 (PR is 295). 275 felt like a max. Not happy.
B. Subbed 50 WB for each row. 3:44 + 4:35 = 8:19 total working time. WB 50, 35/15. RD 10/7/7/6, 10/6/6/4/4. TTB 12/8 x 2.
A: 5 reps x 75 kgs / 3 x 85 / 1 x 95 / 1 x 105 / 1 x 110 (PR)
B: 6:09 + 8:45
A. 335 ties last pr best ever is 355
B. 4:35
5:50
Dips and t2b went awAy
Did Fitness, because it fit better with what’s available at home.
A. 95#, 105# x 2 FS, Ring rows @ 10 reps, DU…. grrr. I had them and then I lost them. So many whippings today… 19, 17, 21 – but I kept doing them until I got to 30 each time because I was so annoyed and how bad they were today.
B. This one sucked!
Dropped the push ups to 30 did knees to chest or pits in a kip. 4:09 and 4:12
A) 155/225/260/290/305(f) legs just didn’t have the drive today
B) told a friend I would workout with him so did the class wod of:
100 DU
1000m row
3000m bike
100 DU
11:06 Rx and did the ring dips and t2b as supplemental work after
Good call on supplemental ring dips!
A: hit my previous 165# felt really good. SHOULD have used my head and gone 170, but got cocky, failed 175.
B: modified to row 500m 15rd 10ttb 15rd 10ttb each Rd. The 30 ring dips would have taken forever, breaking up made it doable while still getting the reps. 5:08, and 5:57.
C: took an optional conditioning from a past comp.
Run 800m
Rest 2min
X5
3:39
3:24
3:31
3:27
3:31
Ugh! Your Part C looks terrible! 800’s are the worst (feeling)! You are a badass!
Lol, thanks. 800 I can deal, it’s the 400 that kills me! I thank God for my gym wife on days like this, she always kills the running wods.
A. Up to 235(matches pr). Couldn’t dig out 245 today. Next time…
B. As Rx. 4:49, 4min rest, 4:42.
Great job today! Hopefully you’re happy with it!
A. 325
B. 6:59; skipped 2nd set – ran out of time
At least you got one in!
A.) Set #6- 325# for a 5# PR.
B.) 6:12, 6:10 Rx
Awesome job! PR star for you!
A) 95/140/160/170/180/185 *PR*
B) I don’t know how you all did it sub-4. So good. I committed to 30 ring dips both times, which smoked me. Each round took well over 6:00 due to those. But, I finished as RX. Hopefully a wee bit stronger.
PR star! Woo hoo!
A. 125; 185; 210; 225; 250; 255PR up 5 & had more in the tank
B. Row 500, 30 push ups & 20 T2B
4:28 then 4:15
Sweet PR report! Congrats – can’t wait until next time!
A. 115/165/195/215/235/245/255(f). Old max was 215. I’ve hit 2×225 on one of our last FS days so I was hoping for a big PR.
B. 3:20 – 4min rest – 3:43. That was a quickie!
30# is a pretty big PR! Nice work!
A: 225, 315, 385, 405, 435. I don’t max out my squat much because of my torn ACL but the last time I did it was 385, so to stay I was ecstatic with my new weight would be an understatement.
B: 3:50&3:15. Not sure what happened during my first round but my second I was much more focused.
Holy smokes! That’s a huge PR star for you! Congrats on your knee recovery!
A. Based on 320 old max: finished with #325 (5 lb PR). Felt good about this with the recent struggles I’ve had with my lower back.
B. 3:39 and 3:50…just could not get going on the ring dips today. Lot of pushups lately. But I will take it, was going to rest today but glad I got the work in. Maybe I will go to the lake tomorrow and play!
PR Star! Great news on that and the back! Have fun at the lake! What kind of activities do you do there?
I use to race and do freestyle jet ski comps (stand up jetskis) so when I get a chance to ride I try to, which is not very often anymore. Otherwise play and swim with my two kids.
A. 245 max
B. 3:41, 4min rest, 3:46 rx
C. 7min max burpees= 96
Slow on ring dips due to ring plank yesterday!
Yay burpees!
A.165, 255, 285, 310, 335(f), 320. 45# below PR 6 months ago on comp train
B. 3:28 RX, and 3:41 RX
Fast B!
A. 155-5, 225-3, 260, 285, 300, 310 (f)
B. 4:23, 4:40 Rx
Nice work!
A)
1-150
2-225
3-255
4-285
5-300
6-320(20lb pr)
B- 500m row, 10 ring dips + 20pushups, 20 knee to elbow
1-3:53
2-3:39
Did a 3rd round with exactly half reps for each movement….. 1:38
HUGE PR STAR!!! Congrats!
115, 175, 200, 225, 235 failed at 1rm attempt 250
set 1 – 3:49 RX
Set 2 – 3:53 RX
Great job on B!
You get to test your Front Squats today! If you follow the percentage prescriptions in Part A, then you should be warm and primed to hit a new PR today (if your legs feel up to it). Part B should take no longer than 4-5 minutes per set. Please modify the numbers to make this happen. If you don’t have ring dips, push-ups are an appropriate substitution. If you struggle with Toes-to-Bar, check out this post and also consider modifying the movement to either practice your kipping swing (knees-to-waist, etc.) or move it to the floor for V-Ups or Crunches.… Read more »