A.
Three sets of:
Seated Pike Double Leg Lifts x 20 reps
Butterfly Pull-Ups x 5-8 reps
Strict Handstand Push-Up Negatives x 3-5 reps @ 50A1
35-54: 4.5/3″ deficit
55+:
No deficit
B.
Back Squat
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 7 reps @ 75%
*Set 7 – 7 reps @ 75%
Rest exactly 2 minutes between sets.
(Use the SAME WEIGHTS as you used last week – goal should be to hit all reps on all rounds.)
C.
Three rounds for time of:
40/30 Calorie Assault Bike
30 Toes-to-Bar
20 Ring-Dips
55+:
Stationary Dips
*If you need assistance with ring-dips, then scale the reps to 10 reps per round or use a light band for assistance
Optional Session (Best performed 3-4 hours between sessions)
Two sets:
Supinated Grip Chest-to-Bar x 5 reps
Rest as needed
followed by…
Two sets of:
Yolk Carry x 100′
Rest as needed
followed by…
Two rounds of:
200 meter Farmers Carry
200 meter Sandbag Carry (Bearhug)
*Load based on what you can complete with no more than one drop per round per movement.
delayed entry -entered 5/22/17
A ) did 3 hasp-these are still too hard.. 🙂
B). BS: 170,215,245,230,245,215,215,215 failed
C ). 1)5:23 2) 6:00 3) 7:00
Had to skip option 2 🙁
I can’t normally work out on Saturdays so I am going to do on Modays and skip the rest/swim day on Thursday. Nichole, if you don’t think this is a good idea please let me know.
A.Complete
B. Based my lifts on 295# max. Made all lifts and reps. 225# @ 75%
C. 20:02, tried to keep the bike @ 70 RPM, this didn’t last long (about 2 minutes). AB is a work in progress. 🙂
A. Complete
B. 240lb/300/340/320/340/300/300
C. 28:49
Hosted a little masters training sesh at the gym today, mostly my members, but a few guests, about 15 in total. Followed the program but did snatches instead of back squats. E2MOM for 20 min – 1 hang snatch + 1 snatch + 1 OHS
A. Done but we did 4 rounds
B Built up to 52kg
C. 23:19
Really tired, but placed 2nd in today’s comp. First time on the podium. Happy. 🙂 See y’all Monday! 🙂
Back after week of resting ankle
A. Done.
B. 200/250/285/270/285/250/250
C. 25:20. Scaled dips to 10 in 2nd and third round. Ab crushed me.
A. Strict press sets
B. Butterfly pullup practice
C. 18:23
A. & B. Done
C. 22:35 (struggle bus on last round. Singles on last 10TTB, ALL ring dips in last round were singles with a lot of panting between reps)
С. 17.17