Empty Barbell Movement Primer
Three sets of:
Overhead Squat x 5 reps
(use a progressively narrower grip for every set)
Rest as needed
Followed by…
Two sets of:
Front squat x 5 reps @ 2210
Rest as needed
Followed by…
Two sets of:
1+1/4 Front Squat x 5 reps
Rest as needed
A.
Every 2 minutes, for 14 minutes (7 sets):
Clean
*Set 1 = 1 rep @ 75% of 1-RM Clean
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Sets 4-5 = 1 rep @ 90%
*Set 6 = 2 reps @ 85%
*Set 7 = 2 reps @ 85%
B.
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 80-85% x 2 reps
*Set 5 – 85-90% x 2 reps
*Set 6 – 90-95% x 2 reps
Rest as needed
C.
Every minute, on the minute, for 30 minutes:
Minute 1 – 5 Burpee Box Jump-Overs + 20 Double-Unders
Minute 2 – 5 Burpee Box Jump-Overs + 8-10 Chest-to-Bar Pull-Ups
Minute 3 – 5 Burpee Box Jump-Overs + 3-5 Ground to Overhead (155/105 lbs)
Use a 24″/20″ box for the burpee box jump-overs.
Hey Tino! Q. Are the FS done with an empty barbell? My husband and I disagree about how it’s written!!
Warm-up done.
A: 52.5, 55, 60, 62.5, 62.5, 60, 60kg
B: up to 95kg
C: done.
With 8 C2b and 3 ground to overhead. Rx weight.
This one was brutal!!!
Warm up done
A: did 70 power cleans in yesterday’s metcon so kept it lighter than my percentages: 80,84,90,95,100,90,90
B: DL felt great: 110, 130, 150, 175, 190, 205 (2 rep PR)
C: what in the world was this. Had to really scale down the reps but moved the whole time.
3 BBJO + 20DBUs, 3 BBJO + 3 CTB, 3BBJO + 3 clean and jerks at 75lbs. I have a true love/hate relationship with EMOMs ??
Empty barbell movement: Done
A. 195/215/225/240/240/225/225 lb
B. DL: 250/300/350/425/450/475
C. Done
I dead in the minute 19: only the 5 Burpee box jump over
minute 9: rest
minute 5: rest
Funny but harder
A. Powerclean. Got a new PR at 72,5kg! Sets of 2 reps with 65kg.
B. Last set @95% 117,5kg
C. Did all burpees. 20 high knees instead of DU’s (shin splints). The last 9 minutes only the burpees without Hugh knees – needed the break!! 4-5 chest to bar and 3 GTOH all the way through.
Had to dig deep for this one ?
A. Up to 245. Working on patience off the floor
B. 245×8/295×6/345×4/405×2/425×2/445×2
C. RX with 8 strict pullups/15 pushups instead of gtoh. Got through 5 rounds RX – my burpees could be more efficient. I think I need to get to the ground quicker rather than doing the negative.
A. 245/265/285/285/285/285
B. 255/325/375/405/405
C. RX with 8C2B/3STO tried to push as much as I could. Finished burpees in less than 15 seconds the entire Emom but it did spike my heart rate and slowed me down on the others.
Thats what BBJO are supposed to do 🙂
Get used to it 😛
A: Singles up to 315#, doubles at 295#
B: 255×8/315×6/365×4/395×2/435×2
C: Done, with 8 c2b and 3 g2o
Bam! Sam crushing it!
A. 140-150-160-165-165-160-160lbs
B. 180-220-255-280-305-305
C.Completed; rx minus the number of c2b — did 4 instead of 8-10. Will probably still be doing burpee box jump overs in my sleep tonight!
Haha you’d think you would be burpeed out
Aw Hunter you’re too sweet
Whoops, this was supposed to be a reply on my comment above, my bad.
A. Up to 185, 175×2
C. Done with 8 c2b and 3 snatches,
With avg 15s rest. Could have done the top end of c2b, not sure if I’d have lasted with the top end of goh
A. 225/250/265/280/265/265
B. 265/315/365/405/425/450
C. That was cute. Made it 21 minutes, then the last 9 minutes was burpees with a few dus/C2B/cleans sprinkled in.
“Cute” ??
A. Done but reduced Rx by 10% for all sets. I needed to go at lighter weight to make sure form wasn’t falling apart. Cleans have not been good lately. These felt ok.
90/97/104/111/104/104Kg(75%)
B. 100/120/140/160/170/170(85%)
C. Done. All DU UB, 10 strict C2B for all sets, 3-4 G2O for all sets. ~7-15 sec rest throughout.
A and B felt heavy. Loved C, felt fast.
Good to see cleans are beginning to feel a little better. Enjoy your rest day
Loving the conditioning the past couple weeks;
A.) 170/180/190/205/190/190
B.) 205/245/285/335/365/385(one) need some work on deads.
C.) First off…what the hell was that?! First 3 rounds wasted me. Took a minute off then three more then off. Repeated this for 5 by the three movements with a minute rest between. Spent!! 8 pull ups and 135# BB.
??♂️??♂️? sorry buddy ?
Got to the gym late. Wrist is getting better so giving it at least one more day of no overhead
Tuesday metcon with double kb fs instead of snatch
4:05/3:50/3:51/3:39 (subtracted one chalk bucket visit)
Good to see your wrist is feeling better! Hopefully we can get you back to full training soon!
Warm-up done.
A. 225/240/255/270/270/255×2/255×2
B. 250/300/350/405/425/450×1 – all overhand grip no belt, have been feeling strong here.
C. Done all 30 minutes, modified slightly. Psyched with this, as these are always so rough for me.
I went 5 bbjo + 20 dus/ 5bbjo + 5 strict c2b/ 5 bbjo + 3 shspu. I didn’t do the bbjo in minutes 22/23/24, just the other work, and added those 15 bbjo in at the 30 minute mark.
Much needed rest day, felt great to complete this week normal so far!
Damn good week so far! Great to see you back on schedule and hitting it hard!
Warm-up done
A. Cleans = 115/125/135/140/140/130/130
B. Deadlifts = 115/135/160/185/195/205
C. Done, modified and scaled everything to my needs ?
Solid day Meghan!
A. 230/245/260/275/260/260
B. 225/255/305/340/365/405 Stoked with 405.
C. Did 8 C2B, 3 G2O. I started to fail toward the middle so I ended up taking 5 minutes of rest. I would fail and take minute off then pick back up.
We’re the bbjo getting you?
BBJO definitely started to get me. The heat definitely didn’t help me either hahah!
A- built to 275, doubles at 265
B- 255/315/365/425/455/485
C- done RX – mostly 9 and 3, last 2 sets 10/5. Rough workout!
Those Wednesday EMOMS! Solid 3rd day of work!
A. 245/265/285/305/285/285
B. 255/325/375/415/465/495
C. RX with 8C2B/3STO – Used the low rep range but it’s still gotta count for something!
Count it! Nice work dude!
Warm up
A. 245/275/295/305/315/295×2/295×2
B. Just worked up to 475 For a single
Double overhand hook grip
C. Done RX
Box facing burpee box jump over
10 C2B each round
5 g2oh for two rounds 3 for the 8
That was brutal
Awesome work on the EMOM Bobby!!
Thanks Tino that was a rough one!