A.
Take 15-20 minutes to build to today’s 3-RM Front Squat
B.
Complete as many reps as possible in 6 minutes of:
Front Squats @ 80% of today’s 3-RM
*Penalty – each time you rack the barbell, perform 30 Double-Unders.
C.
Every 3 minutes, for 24 minutes (8 sets):
20/15 Calorie Assault Bike
10 Burpee Box Jumps (24″/20″ – full hip and knee extension on top of the box)
8 Strict Handstand Push-Ups to 2″ Deficit
D.
Three sets of:
Dumbbell Skull Crushers x 10-12 reps @ 20X1
Rest 30 seconds
Banded Overhead Triceps Extensions x 30 reps @ 20X0
Rest 90 seconds
A. 205/225/245/265#
B. 212# 10/5/5/5
C. 2:51/-/2:56/-/2:56/-/37 reps
D. Done 25# DB’s
A. 220
B. 23 reps @176 (7/3/4/4/4/1-timed out)
C. 12 cal (legs only) + 8 burpee box jump + 8 modified box HSPU. Struggle bus!(2:22/2:15/2:21/2:19/2:24/2:32/2:42/2:49).
D. Done
A. 275. Had 280. Just lost it a bit forward.
B. 24 @ 225.
C. 20/10/6 x 4, 15/10/6 x 2, 15/10/5 x 2.
D. Done. 20×12, 25×12, 30×10. 30×3.
A: Up to 122,5kg
B: 20x @ 96kg
C: Done but skipped HSPU, Burpee Box Jumps between 7-10 depending on round
D: Done
This was done on Wednesday but forgot to post
A) 120kgx3, felt good so went up to 132kg which is a 2kg PR.
B) 96kg for 23 reps
C) This was extremely tough. Did the work in 8 sets x 4 minutes instead of 3 min
20 cal bike
10 burpee box jumps 24″
8 kipping HSPU with a 2″ deficit
D) Done
A. 335
B. 265 (24 reps)
C. 6 rounds and dead
D. done
A.
3 x 100kg
B.
16 reps @80kg
C.
Sled push 50m @100kg instead of bike
4 rounds at 24minutes
D.
Done @10kd db
A
115 kg*3
B
30 reps with 92.5 kg
C
With rower
15 cal
2/8 sets with deficit
D
Done
A.) 210# last week. 205# this week.
B.)23 reps. Idk how to break this up so I started going every 6 then I had one minute left so I decided to go unbroken from 18 to 23. I actually started to cry.
C.) E3MOM,24M(8)
10 cal row
6 BBJO (I normally don’t do full extension so this was harder)
6 SHSPU 1″ deficit (10# plate)
D.) 15# skull crushers 12r
and 10# for OH cable extensions 30r
A.) built up to 295lb (10lbs off last week)
B.) 235lb for 22 reps. Used RX Gear Zeus rope (heavy, heavy) for dubs. That rope has those shoulders burning. ?
7/ 4/ 4/ 5/ 2 rep count.
A. 270
B. 25 reps @ 215
C. Scaled
This was extremely similar to Saturday. I did well Saturday but not today. This was discouraging yet humbling.
D. 25# DBs. Blue band.
A) 3RM 115KG. My last 1RM is 115kg and now is 120kg.
B) 18 reps at 92kg
C)Testing Qualifier Monstar Brazil RJ
Time Cap 12´
5rds:
5 MU
10 STOH (145 LBS)
15 Pull Ups
20 Pistols
A. 275
B. 230 for the 12 reps
C. 4rds of
15 cal row
10 burpee box jump overs
8 pike push-ups
D. Done
A. Up to 265 for a 3 rep PR
B. 40 reps at 212, went 10, 8, 7, 5(time ran out or would have held on for a few more)
C. Did first round RX, then scaled the rest to 15 calories, 8 burpee bj, 6-8 strict hspu no deficit to keep it sustainable within the 3 minutes, leaving me with about 10-25 seconds rest after each round.
D. Done
Awesome session overall
Awesome work!
Made up Wednesday lifting from last week since I was traveling.
A. FS up to 360, just barely missed 380, stood it halfway up and got stuck. Would have been 5# PR, it’s coming!
B. Jerk up to 305, missed 315.
C. Turned into emom for 24 minutes, first 4 sets done with 20 cal AAB, 10 bbj, 6 sdhspu. Last 4 sets 15 cal AAB, 10 box step ups, 6 sdhspu. Really tough.
D. Done, 30# dB.
Off to Games in the morning!
A. Up to 130 Kg
B. Done at 107.5 Kg
20 reps/120 DUs
C. Subd 20 WB with 12Kg for bike. No bike or rower. Subd 8 pushpress at 60Kg for HSPU; shoulders not ready for HSPU. That was a gasser. Made all but was only getting a few seconds rest the last 3 rounds.
D. Done. Used 17.5Kg DB
A) 265
B) 20
C) 7 rounds with 5 strict hspu…this crushed me
D) Done
A) 335×3 for PR, annoying because I only got 345 on 1RM day.
B) rough day to PR then do this. 24reps at 275
C) made it thru 2.5 rounds and low back locked up. Not great timing.
Congrats!
A. 205, 215×2
B. 33 at 165# (off 205. 7-7-5-5-5-4)
C. Done
Started w 30 sec rest, ended with 10
D. Done w/red band/15-20# dB
A.
120kg
B.
27 reps 95kg, 120 du
C.
Wow this got horrible!! Nothing left in my legs by then 6th round! Past 3 days have ruined my legs,
Rx Rounds 1-5……6-8 didnt make the hspu!
D.
Done