Warm-Up.
Banded Scarecrow x 30-60 seconds per position
Banded Sampson Stretch x 30-60 seconds per hip
Banded Lat Stretch x 30-60 seconds per arm
Followed by…
Barbell Complex x 3 sets:
Clean Pulls x 3
Muscle Clean x 3
Tall Cleans x 3
Front Rack Alternating Reverse Lunges x 6
Rest as needed
Then…
A.
Four sets of:
Front Squat x 3 reps @ 87-90%
Rest 2-3 minutes
B.
Three rounds for time of:
10 Hang Squat Cleans (135/95 lbs)
15 Chest-to-Bar Pull-Ups
20 Wall Ball Shots (20/14 lbs)
Back this week from a long 3 months of inconsistent working out due to injuries.
A) 185/225/225/225
B)13:06 scaled to regular killing pull-ups (not chest to bar)
I’m beat!!!
Yesterday’s Bench Press
Up to 225 which is my best from 2018-2019. I failed an attempt at 235, and man did that 10# feel heavy!
Today’s front squats
all sets at 215×3 75%
Desire: 46 reps
I was shooting for 50, but once I lost that pace it was gone. Good work friends!
Warmup
2:30 of Desire – 28 reps
A. 225,235,245,255 x 3 Front Squats
B. 13:23
Messes up and did full squat cleans. Struggled with this. October has been a complete waste.
A. 400m run
20 T2B
400m run
5:00 rest
B.
21-15-9: hex bar deadlift 3” deficit (225/295/365)
9-15-21: SHSPU 2”deficit
10:31
C. Leg press 4×8 (405)
Conditioning WU move a bit. 2 rds 10 KB swings 10 cal row A. 5 rds for time 30 KB swings 20 cal row Results: 10:28 Rest 2 min B. 3 rds Max reps 1 min Max Cal row 18/17/17 15 sec rest 1 min Box Step ups 38/42/40 15 sec rest 1 min Goblet hold squats (55) 40/42/45 Rest 3 mins C. 10 rds for time 10 HRPUs 15 Cal row 20 Situps Ran out of time, had to go help son (tire blowout) will complete on Friday. “Do not conform to the pattern of this world, but be… Read more »
A.
3 sets
8-10 x Barbell curls
8-12 x tricep overhear barbell extensions
3 sets
10 x single dumbbell held at neck with chain curls
10 x OH banded tricep extensions
B. Barbell complex done with 95#
C. front squats – 275 lbs across
D. Conditioning
8:05 RX’d
E. Just cause…
.
2 sets
50 tricep banded extensions
20 banded kneeling paloff press ea side
60 second rest
A. 155-160-165-170
B. 9:53 RX
A. Front Squats (OT3M)
3 x 235, 245, 255, 265
… worked in the 80-87 range
B. 3 RFT of: 10 -135# Hang Power Clean | 10 – Strict Pull-Ups | 20 – 20# Wallballs
7:03 (3 x UB, 5-3-2, UB)
… Monday’s chipper left a mark … nerfed to reflect current state.
A. Subbed back squat up to 305#
B. Subbed squat cleans from the floor. Didn’t set the timer and just focused on good reps at a moderate pace.
My old man joints sounded like I was microwaving popcorn this morning even after a lengthy warmup. One of those weeks to just focus on form and doing the work.
A. Front squats
140kg x 3 x 3 on a 4 min clock
Skipped the last set as this was gnarly
B.
Subbed to..
3 rounds for time
10 hang power cleans @ 60kg
15 pullups
20 empty barbell thrusters
8:26
Hpc’s – UB, 5/5, 5/5
Pullups – sets of 3
Thrusters – UB
What a slog..