Warm-Up.
Full Body CARs Routine
(note any “problem” areas)
Followed by…
5 minutes of focused mobility on one or two of your problem areas
10 minutes of skill work (Oly, Gymnastics, Double-Under Practice, etc.)
Then……
A.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 6 reps @ 80%
*Set 5 – 6 reps @ 80%
*Set 6 – 6 rep @ 80%
Rest 2-3 minutes between sets.
*Increase last weeks loads by 2-3% if you were able to hit all reps successfully.
B.
For time:
1000 Meter Row
50 Alternating Pistols
50 Alternating Dumbbell Snatches (55/35 lbs)
50 Goblet Squats (55/35 lbs)
A. 95, 110, 125, 3r x 110 kgs
B. 13:43 @ 1000m row, 50 cossack squat, 50 ADBS 15 kgs, 50 GS 16 kgs
Hi,
A:100/115/130/115/115/115 kg
B: done
Bye
Did this on 8/3. Was in NYC 8/1 and 8/2.
A. 205-255-295-185-185-185
B. 16:34.
Held rig for pistol
60# DB for Sn & Sqt. No 55# here
Fitness part A w/ 70# kb for row, 35# dbs for split squats
Performance part B 14:27 rx’d
Haven’t done pistols in a while, that was fun
July 29 WOD A. Hang Clean + Clean 35#, 55, 65, 75, 85, 95, 105, 115(failed the hang) ***Lower back feeling tight so didn’t push hard on these B. AMRAP 12 min – RX 3 rounds + 7 reps 12 G2OH (C&J) – 10/1, 6/5/1, singles, singles 12 Front Squats – UB, UB, 3/9(took shoes off) 12 BJO – All UB ***I am so used to squatting in bare feet that doing them wearing my metcons just felt awkward and VERY uncomfortable. The outside of my feet start to cramp up with shoes on…I feel like since I can’t actually… Read more »
B. 12:53 pistols scaled to one-legged squats to a bench
Felt a bit low energy and under-recovered, so I took extra time to warm-up.
A.
5 x 225/ 3 x 255/ 1 x 315/ 3 x 6 x 285
– Rested as needed between sets.
B. Modified yesterday’s metcon with some CrossFit Games influence.
Three rounds of:
2k BikeErg
10 x Snatch (full) 135 lbs.
20 Toes to bar
I normally work out fasted, but this is the second week that the squats felt tough. I should probably eat something an hour or two beforehand.
Yesterday:
A) 7 sets of 1 deadlift @717X. In kgs: 75, 85, 95, 105, 115, 115, 115
B) OT4M x 5: 3 C2B+ 6 T2B + 9 Deadlifts 102.5 kgs + 12 cal bike
C) For fun: max hold of plank position with a 60 kgs sand bag on top. I got 1’40” and got second place ?
A.185/225/260/225/225/225- no misses
B. 13:32RX
A. Did snatches, sHSPUs and Safety-Bar-Squats.
B. 13:17 (3:54/slow but steady/25+25/20+20+10) rx’d
A. CLEAN TECHNIQUE, based off projected 110kg 7 Sets: Clean Pull + Hang Clean High Pull + Hang Power Clean. 50, 55, then 60% for final 5 sets B. “ASSAULT ON DT” 5 Rounds: 200m Run 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks. Barbell: (135/95) 61kg 11.57 Rx, round times 2.13, 2.32, 2.31, 2.24, 2.14. Really pleased with pacing and performance here. Barbell felt solid overhead and didn’t fall into the habit of push pressing when tired. Hit 11 deadlifts, then 1 deadlift with 8 HPCs, then 1 HPC and the push jerks unbroken. C. Own bro-cessory 3… Read more »
Great work today! Intense B! Bro work is a must.
Wish it was a 400m run to give more break from the bar haha. Do enjoy the accessory a lot?
You crushed the B workout James. I did some gymnastics work between A and B and it was a mistake. Destroyed both my hands and got tired. So, I scaled B to 115lb and did it in 13:20. But hey, at least I have some cool vids doing weighted BTF pull ups and BTF C2B.
Thanks Raphael, been working hard on barbell cycling so pleased with the result. Must have been sooo tough after the gymnastics, any vids you can share?
Warmup
Hip and lumbar spine was main focus here
Kipping
BMU technique + black band
A. Back Squat as prescribed
105×5/125×3/135×1/6×125/6×125/6×125
Rest 3 min
+5 kg compared to last week
B. FT
1000 m rowing 3:47 nose-mouth breathing
50 Pistols banded
50 ADBS
50 Goblet Squats
Each station took 4:00
15:45
Nice jump in back squat weights!
Thanks James, appreciate it. Squatting is not my favorite when it comes to lifting. A lot of work to do!
Work to do for everyone, 125 for 6 is serious