Workout of the Day
Primary Session
A.
Every minute, on the minute, for 12 minutes:
Tempo Front Squat x 1 rep @ 22X1
Start at around 70% of your 1-RM Front Squat and build every minute to today’s heaviest single…but stay strict about the 2-second pause at the bottom.
B.
Every minute, on the minute, for 10 minutes:
Hang Clean + Push Press + Jerk
Build to today’s heavy over the course of the ten minutes.
C.
“Heavy Amanda”
Complete rounds of 9, 7 and 5 reps for time of:
Muscle-Ups
185/135 lb Squat Snatch
D.
Four sets for max reps of:
30 seconds of 225/135 lb Banded Deadlift
(drill courtesy of Mark Bell – stand on a band looped around your barbell and complete your reps as quickly as possible)
Rest 30 seconds
30 seconds of Toes to Bar
Rest 90 seconds
Optional Additional Session
A.
Three sets for times of:
3/2 Legless Rope Climbs (15′)
20 Meter Handstand Walk
40 Double-Unders
Rest 3 minutes
B.
Every 3 minutes, for 24 minutes (8 sets) for times:
Row 15/12 Calories
12 Chest-to-Bar Pull-Ups
8 Dumbbell Burpee Box Step-Overs (55/35 lb DBs)
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CJ’s NOTE – If you are able to train in the morning, do the Optional Additional Session then, and do the primary session with the rest of your teammates later in the day.
A. Worked up to 275, felt good considering my recent layoff the weights. B. EMOM 10 Hang Clean, Push Press, Jerk: Worked up to 205 (staying cautious of my low back. C. Heavy Amanda was scaled to Amanda: 9:30 – (bar-muscle ups, focused on good technique for the squat snatch). I know that’s a slow time – but I have to be a little careful not to F my back up again :/ D. Deadlift/T2B, 30 for 30 with 90 second rest. Went moderate intensity on this due to my back… reached 13 deads and 16 T2B each of the… Read more »
A. Started at 173 and made it to 233 (failed out of the bottom – couldnt keep my chest up)…last made tempo front squat was 228
B. Hang Clean + push press + jerk
85# up to 153
C. Heavy Amanda did not go well.
D.4 sets : 16/12, 13/14, 14/11, 14/11
Didn’t have a break in my day to do the optional session – was really disappointed in that and hope to make it up at some point.
A. All at 275
B. Worked up to 255, missed 265
C. 5:54 (only missed 1… The very last one)
Optional 1pm:
A. (subbed 8 strict ring pull ups for each rope climb) 3:59 (my dog wanted to jump rope with me), 3:05, 2:41
Primary:
A. 145/145/150/150/155/160/165/170/175/180/185f/185
B. 115/120/125/130/135/140/145/150/155/165
C. I DID ALL THE MUSCLE UPS!!!!! 🙂 They actually felt good tonight, snatches on the other hand were off. 36:45…took a while but I’m so happy I did it RX’d!
D. 15/22, 12/17, 11/13, 13/13 man, the buns were burning!!
GREAT JOB TAMMY!!!
yay Tammy!!!
A. 265, 275, 285, 295, 305, 315,325, 335, 340, 345, 350 – F
B. 185, 195, 205, 215, 225, 235, 245, 255, 265 (5# pr), 275 – F almost
C. 8:33
Missed 1 in each set
Muscle ups unbroken
Took time between reps and pushed when I felt good
D. 7/17, 8/20, 10/15, 10/12
Back was tight at the start
A. Worked up to 205# (hit that X2 yeeea)
B. Worked up to 170#
C. 28:00 – worked on the same bar & rings with Clare alternating reps d/t space constraints.. Total team building!
D. 10/16 12/16 12/14 12/15
Optional:
A) Clock Reset / 2:32 / 2:36 ( 3rd legless rope climb super tough)
B) 2:20, 2:26, 2:28, 2:47 (6 box step overs), 2:42 (6 box step overs), 2:50 (6 box step overs), 2:37, 2:48 (C2B getting better!)
Primary:
A) Built to 335#
B) Built to 285#
C) 9:14 (consecutive muscle ups PR)
D) 1) 15 DL/ 17 TTB
2) 12 DL / 17 TTB
3) 14DL / 15 TTB
4) 15 DL / 20 TTB
Super fun day of training!
Optional
A. no rope at PL, did strict towel pull-ups
1:25,1:20,1:25
B. 1:58,2:00,2:06,2:24,2:23,2:26,2:36,2:40 (C2B really fell off towards the middle, tried to keep good rhythm and linking.
Main
A. Worked up to 190
B. Worked up to 150
C. 18:25, Missed a ton at 135 so took snatches to 125, felt solid but still missed a few reps, MU fast and felt good.
D. Deadlifts 15/17/17/15, Hands ripping so didn’t do T2B.
Optional
A. 1:39/1:56/1:58
B. Didn’t keep up with recording them after first 3 rounds.
Main
A. Up to 315 miss 320
B. Up to 235 missed 245
C 6:58
D. Accumulated 53/50 I think
A. Tempo FS-Worked up to 170# failed twice at 175# B. HC+PP+J- Worked up to 170# C. Heavy Amanda, did all reps by 115# Snatch -20:00 D. Max DL and T2B 1- 15, 15 2- 15, 13 3- 14, 13 4-15, 13 Optional Session A. Did at Point Loma AM so did 6 Towel Strict Pull ups for Legless rope Climbs :57, :56, :56 B. 24 min session with erg Sets 1-4 did 6-8 C2B and Sets 5-8 did all C2B, mostly singles and twos to get them all in 1:46 (6), 1:56 (8), 2:05 (8), 2:06 (6), 2:28 (all),2:43… Read more »
A. Worked up to 265
B. Worked up to 235
C. (185 was close to my max, Coach Bryan told me to go at 135 did 3:03, followed by 21 snatches at 185 did 12:32)
D. 12/25,10/20,11/20,10/16
A. Worked up to 305
B. Worked up to 225
C. 12:10 (couldn’t find my bottom position on the snatch to save my life, probably missed 6-7 snatches)
D. 6/18, 8/21, 7/14, 9/14
The thick green band at PL turned out to be quite a formidable opponent on the deadlifts #teamtootall
ouch on those deadlifts!!
A. 355
B. 285
C. 12:26
getting sick felt awful but did first three parts today anyway. Part c just went through motions but didn’t push cause I feel terrible. missed like 10 snatches.
spitting up blood and brown snot so it’s somethif with sinuses
TMI
AM session – Pilates 🙂
Afternoon-
A. built to 94kg
B. built to 83kg
C. 8:47
D. 15/14, 15/15, 13/14, 14/13
A. Every minute, on the minute, for 12 minutes: Tempo Front Squat x 1 rep @ 22X1 #163/168/173/178/183/188/193/198/203/208miss/208miss B. Every minute, on the minute, for 10 minutes: Hang Clean + Push Press + Jerk 83/103/113/123/128/133/138/143/148/153 C. “Heavy Amanda” 16:38 (snatches hard, PRed MUs in a row) Complete rounds of 9, 7 and 5 reps for time of: Muscle-Ups 185/135 lb Squat Snatch D. Four sets for max reps of: 17/15,16/12,13/10,12/11 30 seconds of 225/135 lb Banded Deadlift Rest 30 seconds 30 seconds of Toes to Bar Rest 90 seconds Optional Additional Session @11:40am A. Three sets for times of: 3:08/3:08/3:14… Read more »
I started with B on the optional session due to class starting. B: Scaled back my number of pull ups to 8 because after that, the quality falls off. Starting to feel my rhythm a bit more but my chest is still not touching consistently. Getting high enough. Work in progress. Anyways, 🙂 Sets: 1:52/1:59/1:59/2:03/2:08/2:32(ERG malfunction)/2:03/2:18 about 10 min later… A: The second legless RC was scary on each set… grip was pretty shot. Times: 4 min/ 3:45/ I think 3:50ish (i forgot to look at the clock on my last one) HS walks were pretty sloppy on my first… Read more »
A. 275, 285, 295, 305, 315, 325, 335, 345, 355, 365(f), 365(f), 360#
B. 185, 205, 215, 225, 235, 245, 255, 265, 275, 280(f)
C. 5:48
D. 21/18, 17/17, 15/16, 15/15
Optional session: yoga core class this morning
We miss you in SD!
A. first set the clock got reset 🙁
2:35, 2:24
Could have gone faster on the rope climbs
had a little trouble with double unders
B. 2:19, 2:25, 2:23, 2:26, 2:22, 2:28, 2:37, 2:50 – trying to catch Cat the entire time….
The Row and Burpee step overs saved my ass. Oh and scaling my number of “chest” to bar 🙂 You win Nuno!! Great work today!