A.
Every 3 minutes, for 15 minutes (5 sets):
Tempo Low-Bar Back Squat x 4 reps @ 32X1
B.
For time:
1200 Meter Run
100-Foot Walking Lunges with DB/KB Farmer’s Carry (32/24 kg)
800 Meter Run
100-Foot Walking Lunges with DB/KB Farmer’s Carry (32/24 kg)
400 Meter Run
A. Last set at 275#
B. 14:56 Rx
Yesterday’s
A. Rope climsbs – 1 LL, 2 normal both rounds
HS Holds – blanced with one foot on the wall to the side. Accumulated over a min each round
✅ tuck lift thing. There may have been several reps that my heels didn’t toich the ground……
B. Ran put of time, so only two rounds.
Cal – 50/50
SHSPU – 5 w/ abmat/ 12 off 30” box in pike, 2 strict/ 15 from box
10/10
Had no strength left and happy I didn’t have time for that last round. I was already smoked.
A) 135,185,205,225,240 this felt awesome today. I could have gone heavier.
B) 19:18 with 40# DB went lighter so I could keep moving. This workout a couple of months ago would have been north of 30 min. Thanks to all of you for pushing me to get better.
Way to go Mason. I agree it’s nice having all this tailwind to keep us getting better.
A. Did high bar squats since I hit deadliftsyesterday.
185
205
225
235
235
B. Holy mother of lunges. Had a love hate relationship with this workout. Crushed me but I can tell I’m improving because I usually fail on 70pd lunges.
Time 16:09
A. Went high bar @ tempo 205/225/235/235/245. Last reps on the final sets were a real struggle.
B. Only had 50’s. 13:18. 1200m in 5:00. Lunges UB and 400 in 1:48. Whew!!
A: 225, 255, 255, 225, 245. Did tempo high bar. The low bar just hurts too much. Also was having a little knee pain so keeping it light.
B 13:10 RX (70 lb KB) . Was a good one.
Animal.
Workout 1 since I’m off waiting for hurricane lane to do whatever she’s gonna do.
EMOMx 3 3 hang power snatch 55/60/65
EMOMx3 2 hang power snatch 70/72/72
EMOMx3 1 hang power snatch 75/77/80
12 min AMRAP
12 burpees
9 power snatch @65# 3/3/3;UB;UB; 6/3
6 ring MU progressions from knees
4rds
500m row
21 Janda sit-ups since I don’t have GHD
Yesterday’s
A.
Rope Climb x 2 legless
Freestanding HS practice
Tuck rock to tuck sit x 15…LOVE THESE
B. 3 Sets for Max
3 min Row – 40/40/40 cal
2 min SHSPU – 10/3/3/3, 10/5/5/1, 10/5/6
1 min S Pull Up – 5/3/2, 6/3/2, 6/2/2/1
C. Kipping HSPU x 10
D. EMOM for 5 min
4s decent HSPU x 3 (kipping back up)
E. Quick 6 rep BMU progression…was a little spent for this…will work on them again this weekend.
Lots of work today! Nice job.
holy molly candy, that’s crazy volume; great job
A. 335,245,255,255,265 @ tempo
I feel like I really found the low bar position by placing as low as possible before it slipped off. Tempo always makes it tough, Good stuff!
B. 15:51 w/ 70# dumbbells
OMG…it took me a minute to realize that you added Anika to your profile name. I was looking at it as Anika did the work…and I about fell out of my chair. GREAT work Luke!
Ha! Although I wouldn’t be surprised if she wiped the floor with me. She is one bad mama. Great job on the SHSPU today. Nothing like starting a round out with 3 minutes of rowing, huh?
Yes…Anika is definitely BAD ASS!! SHSPU always seem to go better for me when I’m fatigued/tense. Think it helps so that I don’t relax on the way down or at the bottom. I also recoded them so that I could see if my feet were over “the line” and that’s kinda like having an audience..so that helps to perform better also…lol
A. 235/235/245/245/245
B. 15:30 rowed instead of ran today. Lunges got heavy!
A. Back Squat @ 32X1: 225/235/245/255/265
B. 7-min AMRAP:
— 30 DUs / 3 T2B
— 30 DUs / 6 T2B
— 30 DUs / 9 T2B
*Each round T2Bs go up by 3. Score is total number of T2Bs.
Rx: 70 Reps
C. 8-min EMOM:
— Power Snatch (95 lbs) x 4 Reps
— HS Walk x 30 Feet
A) EMOM 9′ hang power snatch, in reps and kgs
3 x 42.5
3 x 45
3 x 47.5
2 x 50
2 x 52.5
2 x 55
1 x 60
1 x 62.5
1 x 65(Failed). 1 x 60
B) AMRAP 12′
12 bar facing burpees
9 power snatches 52.5 kgs
6 jumping bar muscle ups (bar at eye level)
2 Rounds + 21 reps
I don’t know what’s happening to me but i’m starting to like bar facing burpees.
C) 4 rounds not for time:
500 mts row
10 GHD situps
1’30” rest
YAY…someone else that enjoys burpees!! They really aren’t so bad. Great work Jorge!
it’s a fun loop once you just get on in its flow: down, up, stepping to the bar, jumping. turning, counting and back to the beginning
Like the snatch work. Looks like a good one for me to try. Slow and steady increase. No comment on bar facing burpees..
thanks j, i was very stuck on my snatch weight until i went down in weight and started doing these type of progressions; those 62.5 used to be my squat snatch PR not too long ago.
Low bar back squats really really hurt my rhomboids when I rest the bar on them. Anyone have any tips? It hurts so much I can’t even really do Low bar squats.
Yup hurts mine too…not sure if I’m not doing it correctly…not sure if the bar isn’t low enough or too low…maybe @libbylandry:disqus can help
A. 155/175/185/205/215 – getting back to squatting is great added about 20-30# this week
B. 16:00 with 50# DBs, liking all the lunging
A. Back Squat 32X1 (OT3M)
225, 235, 245, 255, 265
… low bar position felt junky during warm-up so elected for high bar
B. As Rx (except 1.5p KBS for walking lunges)
12:58
… deadlifts from yesterday left a mark so knocked back the lunge load – have a good weekend folks.
Glad I’m not the only one that decided to “nerf” B a bit.
A. Tempo BS up to 100kg/225#
Still easing back into training this week. 100kg was perfect: just a little struggle to maintain positioning.
B. Scaled the lunges to 2x24kg KB’s
16:52
Wanted to keep intensity up, still had to break the lunges into 3×10 with short periods (5 breaths) of rest. So scaling was on point!
Accessory
Every 1:30 for 4:30 (3 sets):
30sec Hollow Body Hold / 1min rest
Have a great weekend everyone!
A. Modified due to back/oblique strain about a week ago during FS.
OT3M for 15:
BSSx12 ea leg w/55# DBs
B. Modified due to needing to walk today:
6 rounds
400m
20 air squats
25 push-ups
20 walking lunges
-22:56
Off to gymnastics district qualifiers with my daughter this weekend!
Needing to walk is always a good idea.
I may not be very smart, but I know when a workout will utterly destroy me for days.. the BSS in part A kind of made trying lunges in B silly?
That was probably a good call. My back was really tight after the squats. Nice job.
Good luck to the Longhorns this weekend! Kick some ass!!
Great work TLH…and good luck this weekend Mini TLH!!
Good morning, everybody…
A. 205/225/235/235/235; wasn’t sure how this would go in the bottom position. the last 2 reps were not fun, but overall I was happy with it based on how my legs felt the last 2 days.
B. 17:16; scaled to 50# dbells (all I have). low back was really tight on 1200 and had to stop twice to stretch it. stopped once on 800 to stretch back. 1st round of lunges UB. 2nd round went 40’/40’/20′. First round (1200 and lunges) was around 9:00. 400m was 2:05.
Have a great weekend!
Way to get it done on B brother! Just reading it makes me want to crawl back in bed.
Not a bad idea. I wont judge you
Great work, way to tackle it!
Thanks. Been a long week.
way to push trough chris
Good to see that you just kept working and finished Chris.
A. @ tempo – 155, 170, 185, 185
B. Lunges weren’t cooperating with hamestrings. Finished runs @ around 6 min/mile pace
Fast!
A. BSx4 temp 32X1. Skipped the low bar part. Too hard to set up with my rack. (Only 1 height for bar)
165×4, 175×4, 185×4, 185×4, 185×3
B. No heavy kettlebells. Punishment was wearing 20# weight vest for entire workout. Lunges with 16kg bells. I think I did more like 80 or 90 foot. Did 16 strides for each leg.
1200m in 6:10
800m in 3:54
400m in 1:54
Good times running with the vest.
Fast times for the vest!
Super fast with a vest!