A.
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
6 Kettlebell Windmills (each side)
8 Single Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
Rest as needed
B.
Build to today’s heavy…
Hang Clean + Clean + Jerk
Drop after the hang clean, and clean the barbell from the floor within 5 seconds.
C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes
Followed by…
Every two minutes, for 10 minutes (5 sets):
Back Squat x 1 rep @ 95%
Don’t worry, you’ll get to re-test your back squat soon. Be patient.
D.
Three sets of:
60 second Max Dumbbell Front Squats (50/35 lbs)
60 second Max Pull-Ups
60 second Max Dumbbell Push-Press (50/35 lbs)
60 second Max Toes-to-Bar
60 second Max Calorie Assault Bike
Rest 2 minutes
Lets see what happens when we take out the 30 second rest period but increase your rest after each set. Compare your total overall reps to last week.
A. Done
B. 225#
C. a).245/280/313#
b).335#
D. Skipped
A. Done
B. 85/105/115/120/125
C. 130/150/165 then 5 x 1 @ 170, (93%)
D. Done. Not sure which version I like better, this one or the one with a 30s rest. reps on this one were about 2-3 short of the previous version.
FSQ15/15/13
PU 15/16/13
PPR 18/17/18
T2B 13/12/12
AB 17/12/11
B. Up to 275. Missed jerk at 285
C. 295/335/375
EMOM: 395
D. Done
B. Up to 200
C. 240/250/275
EMOM: 280
Squats felt really good today!
C. Done
Relatively consistent in reps roughly: FS (20), PU(15 reps), PP (20), TTB (15), AB (15)
Short on time, so did
D. with 50# kbs and AD
FS 28 26 25
PU 15 15 15
PP 18 17 16
TB 15 12 11
AD monitor broken, so just went hard for 60 sec
Reps were down a bit from last week when we had the 30sec rest after each station.
Tough workout thanks!
A.) ✔ B.)165# successfully 175# failed jerk. The cleans were harder than I remembered. C.)70% 170# 80% 195# 90% 220# 95% 230# made 4 which was a set up from last week D.)it was really hard to remember the #s even when I tried to say them out loud. The only one I wpuld be sure of is the cal row. Also this was super hard b/c last week I only did 2 sets. Set1. Set 2. Set 3 . – DB FS. 21 . 22 . 13 -pull ups. 27 . 24 . 23 -DB PP. 21. 15. 17… Read more »
Ð’.100kg
C.140
D.269 (304 last week)
B: Up to 295#
C: 275×5, 315×3, 365
375-385×4
D: Started on pull ups.
PU: 30-~24
db pp: 17-17-18
t2b: 18-16-13
ab: 21 to 25 for all 3
front squat: 17-15-15
A: done.
B: up to 135#
C: front squats. 135, 140, 145. The 5 sets with 145#
D:
Squat: 22, 20, 19
Pull-ups: 20, 18, 19
Push press: 13, 11, 11
T2b: 14, 12, 14
Bike, 16, 15, 15
B. 165/175 fail jerk
C. 185/215/245 then 250
D. 109/94/91 reps = 294
Last week was around 350 reps.
SQ: 22/21/20
PU: 30/25/20
PP: 20/15/17
TTB: 20/20/20
AB: 17/13/14
A. Up to 145
B. Singles @ 205. Squats this cycle haven’t been all that great for me. Just went off feel today. Not even close to 95% :/
C. Done. Lost track of reps but stayed fairly consistent for all 3 sets
A. Up to 140
B. 6×3 backsquats@190
C. Squats: 24,21,18
pullups: 33,31,28
Push press:17,18,16
T2b:24,17,14
Bike:13,13,13
Warmup done
A. Up to 190 (90%)
B. 185/210/235
EMOM: 250
Squats felt really good today!
C. Done
Relatively consistent in reps (75-85ish) all three rounds the front squats were the hardest part!
B) 135#, missed jerk @ 145#, which is current 1RM
C) 155#/175#/190# into E2M @ 210#. Went 200#/205# and failed all three @ 210# – I have been traveling a lot through this cycle so haven’t been keeping up with squats :/
D) This was wayyyyyyyyyy worse than last week
Rd. 1: 97 (23/25/16/16/17)
Rd. 2: 78 (LOL) (22/20/10/15/11)
Rd. 3: 72 (YIKES) (20/16/11/12/13)
Total = 247, got 301 with the other format
Welcome!! Excited to track your progress. Looks like you enjoyed today ?
A. Done
B. Up to 110Kg; missed jerk at 112.5Kg
C. 130/150/167.5
E2M @ 175Kg; failed on number 3
D. Subd burpees for bike, no bike available.
Rd1: 110 (30/25/13/25/17)
Rd2: 107 (33/22/14/22/18)
Rd3: 110 (30/23/15/25/17)
Didn’t do last week.
A. Done
B. Up to 245, failed jerk on 255
C. 225×5, 265×3, 295×1, 315 on singles
D. Squats 24, 20, 20
Pull-ups- 25, 25, 25
Push press- 12, 10, 10
T2B- 20, 15, 10
AB- 14, 11, 3- wussed out big time on these
had a hard time going to the “dark place” on the metcon- hit it at about 80%
Some days you just gotta move and take things a little easier!
A. Done
B. 135/155/165/175/185/205/225/245/255/270 missed clean+jerk
C. 250/285/315 5×1= 315
D. 88/87/81= 256 reps Rx I didn’t do this workout last week I was recovering from Granite. Wish I had a score to base this off of though.
Don’t sweat, we will revisit this one again!
B. 245
C. 245,275,315. 325.
D. FS: 23,10,15. PU: 12,20,20. PP: 15,17,18. T2B: 15,15,10. AB: 18,19,20.
Pushed that final round! Nice work!
A. Done
B. Worked up to #145 **First time squat cleaning in 5 months on my ‘new’ hip.
C#150, #175, #205….
Did 3 at #210 (85%) and hip started to get uncomfy. **First time Back Squatting in 5 months too!
C. DBFS: 28, 25, 23
PU: 25, 20, 20
DB Push Press: 25, 23, 20
*Knee Ups (can’t to T2B yet) 20, 18, 15
Cals on AB: 11, 11, 13
Great to see you back squatting. Just be safe and ease yourself back in!
A. Done
B. Up to 275 felt slow today
C. 285/325/365
For 5×1 385 failed final set
D. DBFS-32/26/27=85
Pull-up-34/22/20=76
DBPP-23/18/18=59
T2B-18/14/9=41
AB-15/14/18=47
?
Fun right?! 🙂