The Three Wise Men Tribute
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch
10 Burpees Over the Barbell
(Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
Rest 2 minutes, and then…
“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans
20 Pull-Ups
(Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
Rest 2 minutes, and then…
“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs
30 Wall Ball Shots
(Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
(Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
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A. Bryan – Jeremy (95# scaled) – 1 rd + 3 h.s.s., Ben (135# Rx) – 1 rd + 10 p.c. + 10 p.u., Beau (Elite) – 1 rd + 15 b.j.o. + 9 wb.
Christy – Jeremy (45#) – 2 rds + 1 h.s.s., Ben (65# scaled) – 1 rd + 10 p.c., Beau – (Elite) – 1 rd + 1 b.j.o.
Did the Competition programming today with a buddy that is following it. A. Skipped. Did Wednesday’s front squats yesterday. B. Build to 85-90% of your 1-RM Snatch, and then… For time: 15 Snatches @ 85% of your 1-RM -175#. Just turned this into a 15 min EMOM. C. Take 15-20 minutes to find your 10-RM Back Squat -275# pretty easy D. “Three Wise Men Tribute Workout” “Jeremy” -2 rounds plus 9 reps Rest 2 minutes, and then… “Ben” – 2 Rounds Rest 2 minutes, and then… “Beau” Complete as many rounds and reps as possible in 4 minutes of: 15… Read more »
A. Scaled – 2 + 10
B. 2 + 5
c. 1 + 15, 24″ box
A. Scaled (Toddler Weight @ 65 lbs): 3 + 5
B. Rx: 2 + 4
C. Rx: 2 + 15
Rx’d + @ 155
2+2
1+25
1+34
Scaled all 3:
1) 2
2) 1 + 8 (ring rows instead of pull ups as I can’t still do them)
3) 1 + 15
This was harder than I thought it would be
RX weight, but hang cleans instead of snatches b/c I still have an injured wing. OH is off limits right now.
1) 2+5
2) 2+9
3) 1+35
3+2+1
135 reps scaled snatch to 95 the rest rx
Been out of commission for a couple weeks so I wanted to add some squats in
A) overhead squat up to 225# x1 then 3×2 @ 185#
B) 3 wise men
-rx 130 total reps
Thanks to the men and women who serve this great nation!!
RX
– 2R
– 2R + 6 power clean
– 2R + 19 wall ball
scaled all 3…Jeremy: 2 + 1 Ben:2 + 2. Beau: 1 + 15
Awesome! Thanks for your support!
Scaled version
Jeremy: 2+5reps
Ben: 1+20reps
Beau: 1+5reps
Great job, Mani!
Well that wasn’t fun
1) scales 95, 3 full rounds + 3
2) RX 2 full + 8
3) rx 2 full + 15
Plus 5 sets of 20 sit ups
Need ideas for midline supplemental work? If you have to do them for PT testing that makes sense but sit’-ups aren’t awesome for your posture.
Sure, trying to strengthen core. Don’t have pt testing
Sure pass me some ideas. I need to work on midline stability.