Workout of the Day
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A.
Two sets, not for time, of:
Banded Monster Walks x 10 steps up/10 steps back
Banded Lateral Walks x 10 steps in each direction
Squat Snatch Press x 5 reps @ 2113
B.
Back Squat
*Set 1. x 4 reps @ 75-80%
*Set 2. x 3 reps @ 80-85%
*Set 3. x 2 reps @ 85-90%
*Set 4. x 4 reps @ 80-85%
*Set 5. x 3 reps @ 85-90%
*Set 6. x 2 reps @ 90-95%
*Set 7. x 6 reps @ 75-80%
Rest 2 minutes between sets
C.
Every 2 minutes, for 16 minutes (8 sets):
Snatch x 1 rep
Approximate loading % per set: 60-65, 65-70, 70-75, 75-80, 80-85, 85+, 85+, 85+
D.
Every minute, on the minute, for 10 minutes:
3 Snatches @ 65-70% of 1-RM
6 Chest-to-Bar Pull-Ups
A. Done
B. 285 305 315 295 315 335 285
C. 125 135 145 155 165 175 185f 185f 185f wtf..
D. Barely got last 2 rounds under the min…tougher than last time
A. Done
A.1. 5 minute EMOM of 2 strict HSPU per set, set 1 and 2 OK, failed 1st rep set 3, went to 1 rep on round 4 and 5
B. 295, 315, 335, 315 1 rep, felt slight pull in ham string so just stopped leg was tight.
C. did a few light snatches, really tired and unmotivated, so called it a day
I didn’t like D last week and I hated it even more this week for some reason. I wasn’t looking forward to any of this a second time but knocked it out! Hands tore on D this go around even though I was better prepared. I still forgive you CJ!
A: Done
B: 330×4, 350×3, 370×2, 350×4, 370×3, 390×2, 315×6 – Heavy last week, heavy today.
C: 150, 165, 175, 190, 200, 215×3
D: Squat cleans @ 165# – Last 4 were rough.
Typo… I loved it last week and loved it even more this week! hah
DANG IT!!! I am so sorry everyone. I was populating the program from my spreadsheet last night after celebrating with some athletes who competed at the NorCal regionals – including master’s stud Cheryl Brost, who earned 4th place. I accidentally copied in last week’s work instead of the June 2 work. Luckily, it was extremely similar…just another step in the progression, so it won’t throw you off for the rest of the week. Thanks Brent for calling it out!!!
It was good for me because last time was a bit of a train wreck
Shows how much I trust you CJ . . . I assumed it was intentional and you were doing a test-retest 🙂 Guess I need to start engaging in some critical thinking.
CJ, I’m running a day behind due to travel…do you have the intended workout? About to jump in and repeat this one from last week….let me know,
Btw…Cheryl was awesome!! Will be fun to watch her and Amanda Allen go at it…
Same here, did you get intended workout?
Not yet Terry…about to go do this one…good luck
CJ. Just getting ready to hit this one and it looks like a repeat to the t. Tough one for sure. Was this intended? Ill do anything to skip D today.
Megan Becker (50/5’5″/135)
A. Done
B. 165, 175, 190, 175, 190, 200, 165
C. 66, 71, 77, 83, 88, 93, 100, 104 (Squat cleaned the first 6. Last 2 were kind of a half squat, power snatch. I am trying to disappear that habit, but it’s a tough one to break.)
D. Snatches at 75, Chest to bars 5 (usually 3+2, except the last round (2+1+2)). I should have tried 6. I think I could have done it for at least half of the rounds.
A. Done. Strict HSPU 1 every 15 sec for 5 mins. Hit every one which is a first. I started this a month ago at 1 every 30 sec. Thanks Nicole for your coaching. I’m on the Crossover Symmetry too. B. Squats were a disaster. I hit all same weights a week ago no problem and today I failed during 2nd wave. I ran 5 mile recovery run yesterday and woke up with tired legs. C. Instead of C&D I chose to do the 12 min barbell AMRAP with the young guys so as to not feel like a LOSER… Read more »
So awesome to hear Brandon!!!! Wahoo! You are knocking out strict like a champ!
Hahaha Part C Brandon!
A. I’m back from a few days off to let my shoulder chill out a little.
B. 310, 325, 345, 325, 345, 365, 305
C. 110, 120, 135, 145, 155, 160, 165, 170 ( took some extra time to work my technique before C.)
D. Full snatches at 125 first 3 rds, then PS the rest of the way. Rds 5 & 6 I did 2 PS + 4 C2B just to catch my breath then finished out.