Workout of the Day
A.
Three sets, not for time – slow and perfect:
Air Squats with Slingshot or Mini-Band Around Knees x 10-15 reps
Bird Dogs x 10 reps per side
Banded Clam Shells x 10 reps per side @ 1011
B.
Front Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 80-85%
*Set 4 – 5 reps @ 75-80%
*Set 5 – 3 reps @ 80-85%
*Set 6 – 1 rep @ 85-90%
Rest 2-3 minutes between sets.
C.
Every 2 minutes, for 16 minutes (8 sets):
Clean & Jerk x 1 rep
Approximate loading % per set: 60, 70, 75-80, 80-85, 85-90, 90+, 90+, 90+
D.
Five sets for times of:
Row 300 Meters
20 Kettlebell Swings (24/16 kg)
40 Double-Unders
Rest 3 minutes
These should be sprint sets. Don’t hold back.
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A. Done
B, back squat, resting wrist 255, 275, 305, 275, 305, 325
C. subbed clean pulls / then quick front sq (hitler style) @ 225#
D. 2:40, 2:40, 2:48, 2:38, 3:05 my du’s sucked! borrowed a rope, mine broken…
going to avoid any wrist dorsiflexion for a full week…
A: done
B: 265. 285, 300, 280, 300, 320 + 340 extra single, solid
C: 180, 210, 225, 240, 255, 275, 275, 275 felt better tonight
D: 2:02, 2:03, 2:09, 2:09, 2:12 – last set was upped to 2 pood. Tough last set. Tried to beat 2 min on second round but wasn’t going to happen.
Megan Becker (50/5’5″/135)
A. Done
B. 130, 140, 150, 140, 150, 165 (CJ or Nichole, why does this rep scheme work? Sets 4,5,&6 felt lighter than 1,2,&3 — happy about it, but I want to understand it.)
C. 90, 105, 115, 120, 130, 137, 140, 145
D. 2:28 (39+1 on DUs), 2:22 (40 unbroken DUs)
(Unfortunately, I had to stop after 2 rounds. There is so much smoke from the nearby fires that my throat was burning. Really bummed because I was doing well on this one.)
Your body is tricked after that heavy single, you can put more weight on the second time around and it feels lighter since you just had to do a heavy single. 🙂
A. Done
B. 195, 205, 215, 205, 215, 230 (hitler style)
C. 60, 70, 75, 80, 85, 90, 90 miss, 90
D.. 2:44, 3:06, 3:35, 2:44, 2:50 lots of misses on rounds 2-3, rounds 4 and 5 actually the best 21 unbroken on both
finger still hampering rack position, getting better slowwwwly
Nagging injuries. It seems like it’s always something. I can’t remember the last I felt like everything’s good. And sometimes the smallest thing can cause the biggest problems. Be careful not to mess it up again.
Whew!!
A. Done
B. 220, 235,250, 235,250,270
C. 135,155,170,180,190, 200, 215m, 215
D. 2:29 unbroken DU, 2:41 missed a few DU, 2:41 unbroken DU, 3:00 A few misses early then 35 unbroken, 3:30 the wheels fell off the cart.
I love and hate these intervals. Shoulder felt a lot better today and cleans were smoother.