Workout of the Day
A.
Back Squat
*Set 1 – 40% x 5 reps
*Set 2 – 50% x 4 reps
*Set 3 – 60-65% x 3 reps
*Set 4 – 75% x 2 reps
Rest no more than 60 seconds – or the time it takes you to put weight on the barbell – between these first four sets!
*Set 5 – 85% x 2 reps
*Set 6 – 85% x 2 reps
*Set 7 – 90-95% x 1 rep
*Set 8 – 90-95% x 1 rep
Rest 2-3 minutes between sets for the last four sets.
B.
Every minute, on the minute, for 10 minutes:
Snatch x 2 reps @ 80-85%
C.
Every minute, on the minute, for 5 minutes:
Snatch x 1 rep @ 85-90%
D.
Every minute, on the minute, for 10 minutes:
115/75 lb Snatch x 3 reps
Double Unders x 20 reps
Modify the weight as needed based on age division, skill and ability level.
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A – worked up to 335
B – 185 across
C – 185 across
D – Done w/ 135 snatch
M/41 YRS. SO CAL
A. UP TO #370
B. #165
C. #175
D. After 2nd round, I uped the weight to #135. Could have stood for more DUs.
A. Up to 300#
B. 145
C. 155
D. All Unbroken 26-29 sec
A. 180, 180, 195, 200
B. 90# no misses
C. 95# no misses
D. 75# All unbroken
A. Up to 450#
B. 175#
C. 185#
D. All sets UB at :22-:24 sec.
A) Up to 355#
B) 180# (missed 3 reps behind me)
C) 195#
D) Done
55-59
A. 305, 305, 325, 325
B. 45kg
C. 50kg
D. 35kg
60+
A. Up to 140#
B. 50#
C.55#
D.scaled to 55# scaled DUs givining 10 -12 sec rest. ( doing extra work on DU)
A. Up to 335#
B. 165#
C. 185# (2 Fails)
D. @135#
A: up to 365 felt much better than last week
B: 155 for squat technique
C: 175-185 concentrating on staying away from power snatch
D: done – good cruiser
Took a bit to warm up but felt good today
40-45W A. Done based off 235 B. 110 x 3 sets + 115 x 7 sets C. 120 x 5 sets, last 2 felt great and I wish I had added weight. D. Rx, all rounds completed between 31-33 secs. Felt great to be back. I missed Friday and Saturdays workouts because I ran in the So Cal RAGNAR relay. I did not train in the form of running for this at all, yet I am happy with how I performed. Proof that you don’t need to train long distance to race long distance! My legs were short (totaling 10.6… Read more »
a. Up to 240lbs
b. At 110lbs
c. At 120lbs
d. Love my EMOM’s…light and easy:)
Will do a better job of posting:)
40-44
A. Last 2 sets at 325. Feeling very weak
B. all at 135
C. 145
D. All rounds between 25-35 seconds
M54
Took the week off. Time to get back on track.
A. Only up to 180#. Taking it easy on my back.
B. 115#
C. 135#
D. Done at 95#. Power snatches.
Pre: Warmed up!
A BS: last 2 @ 395#
B: 200# all sets – solid, no hint of failure
C: 220# – solid again
D: done w/squat – easy
Needed a pulling break today on biceps. Perfect lead into tomorrow.
A. based on max of 135, got to 120
B. 55
C. 60 had to stop and run errand after C- 20 min. break
D. 60 again, had about 15-20 sec. rest btwn minutes
A. 115, 140, 185, 210, 240, 240, 265, 265
B. 135 1st 5 minutes, 140 2nd 5 minutes
C. 140, 145, 145, 150, 150 – missed on second set of 145 & redid within the minute – focus
D. 2nd minute to 10th minute TNG power snatch – DU’s all sets UB
Thanks CJ!!! Enjoy the Grind!!!
Male – 49
A.I have been catching up- I worked out Saturday and Sunday so I lightened up the work and did kipping HSPU instead of squats
B. 140
C.155
D. done usu in about 35 sec each- all DU unbroken but 1
A. 120#, 145#, 175#, 220#, 250#, 250#, 265#, 280#… Felt pretty solid
B. 115# all sets
C. 125# all sets
D. Sets around 25-30 sec @ 75# snatch weight
A. 135/155/185/225/255/255/275/285
B. 125
C. 135
D. Done w/power snatches @115