A.
Every 3 minutes, for 18 minutes (6 sets) of:
5 Deadlifts @ 75-80%
10 Tall Box Jumps
(jump up, step down with support)
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Power Cleans (155/105 lbs)
10 Burpees Over the Barbell
10 Chest to Bar Pull-Ups
A. Bryan – 275#. 30″.
B. Bryan – 2 rounds + 10 power cleans + 6 burpees.
A. 345/ 36 inch (30 box and 2 45# bumpers)
B. 3+22. Could not power cleans. Hams were angry.
A. #225 /36″ BOX
B. 85LBS/3 RDS
A) 225# DL, 30″ box
B) 135# PC, 3 rds
A: 215 DL 24″box, should have done 30…
B: modified this quite a bit for various reasons…
Did 144 cleans on monday in hotshots, so did 40# alt db snatch.
Did only 5 c2b to keep int going
And sclaed to 8 mins due to time constraints.
—3rds even
*But also did partner wod with a member.
15 min amrap partner alt ex, work/rest,
20 kbs
10 burpees
200m run
We got 8rds
A: 255/36″
B: scaled the PC to 115| burpees just suck :)| scale Pull-ups with band.
Really need to work on the pulls up as I am very weak in this area.
2 full rounds +10
A. 155 x 2 then bumped it to 165 (1 RM 200)
24″ BJ. I could have gone up a bit, but was using all my big plates. :44 – :50 per round.
B. 4 Rounds
85# PC – really hard to do fast as I am at home and don’t have standard bumper plates, so was having to stop and just pull up instead of touch n go.
Pull ups were regular kipping. I tried to get as high as I could the first round then quickly ran out of steam.
A) 365#s(75% 1RM) w/ 30″ box
B) 3 rounds + 13 Rx’d
After some time away it’s nice to be back on program
Welcome back!
A. We gave iron marathon another shot today on flat bench deads didn’t feel good after maxing out on Monday
B. 3rounds +7 135lb clean
A. 305# deads and 28″ box jump (possibly more). ~ 0:40-0:46 per round
B. 4+10 rx’d. After the first round I really thought I was going to get 5+
A. 335# unbroken all sets (5# under 75% but posterior felt smoked today), 36″ box…took about 1:25 was not going for time to stay focused on protecting my back
B. 3+6 Rx
….rest day tomorrow
A. 80% @ 325# and 32″ box (ceiling height limited me) about 1:30 per round. Went slow on box jumps didn’t realize this was supposed to be fast (min or less) oops.
B. 3+6 Rx
Jumped clear out of the building!
A) 220lbs + 24″ box.
B) 3+11 RX.
Woo hoo! Impressive!
A. 275, :52-58 per round
B. 3+10 Rx
Great job!
A. As Rx w/ 325# and 36″ Box
… each round between 0:54 – 0:58 … 75% of 1RM for deadlift
B. As Rx: 3 rounds + 10
… pull-ups were mixed-grip kipping singles to protect my shoulder … felt like I was moving with the e-brake on …
Part A tool you 0:55-0:58 to complete or that was how much time you had to rest?
To complete – 2 min rest
Nice work man!
How is the shoulder coming along?
Working to get referred to an orthopedic surgeon … so I’ll go with “bad” …
A. 275# (75% of 370# approximate max)
B. 3 + 6 (strict pull-ups)
Rag Doll Status: scaled to 135#
Legs were french toast from yesterday.
Haha! Nice work!
A: Done with 120kg and 24′ box – highest box available but jumped as high as I could with hips above the knees
B: 3+5 reps @45kg and sub’d pull ups for C2B – could have gone for more reps but form on PCs was getting ugly
Legs, back, lats are smoked!
These body parts have been hit hard these past few days! 🙂
Regarding the box height – you can always make it taller by stacking plates on top. Just an idea.
To answer your question, I usually recommend people listen to their body and take rest days as needed (if possible). If you’re feeling recovered then go for it tomorrow. If you know you need a rest tomorrow, do something outside of they gym!
Thanks coach!
“Track” day…
We are now doing his sprints every other week as much of our group has trail races this fall, so…
6x 800m hills. About 200m slow incline, 100m steep and 100m steep decline then reverse. Hurt so good. Definitely a good addition to regular gym training.
Ouch. Just ouch!
Ditto