A.
Front Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 4 reps @ as heavy as possible
Rest 2 minutes between sets.
B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Back Squats (135/95 lbs – taken from the floor)
Run 200 Meters
A. Bryan – 155#, 175#, 190#, 200#, 210#, 225#. 200# x 4 reps.
B. Bryan – 5 rds. + 12 back squats
A: go to 1 reps 220# / 4 reps 200#
B: 7 Rounds + 10 reps @ 95#
A. 5×185 4×195 3×205 2×225 1×245 1×255 4×215
Time was short again on this one as I’m getting my little league team going
A) 5×50, 4×60, 3×65, 2×70, 1×72.5, 1×75, 4×70 (kg)
B) 4 rounds + 7 at 42.5kg so rxish… Not being able to drop the bar off the back was a pain!
A: up to 155×1, 135×4 reps
Ran 3.1 miles finished on a killer hill!
Then straight into b
Had to cut it to 10 mins
4rds+10 reps rx’d
I was.so sweaty from the run that I thought the bar was going to slip off my back 🙂
Still dealing with my neck issue. I’ve been doing body weight tabata workouts trying to stay fit, felt like I could do B. today.
5 + 12+ 50m.
See how it feels tonight and ponder if I made the right decision.
A: 185/205/235/250/265/280
4@250
B: 6 rounds Rx ended at 11:57
Lifting sucks while cutting!
First time posting!
A. 185×5, 205×5, 225×3, 235×2, 245×1, 265×1…265×4
265 felt good, so I tried it for 4. Super pleased/I’ll have to bump up a little next time.
B. 5+12
Wish the treadmills were a little closer to the platform at my gym.
A. 235lbs x 4
http://youtu.be/JGADomkW7Dw
B. 5 rounds + 12 squats RX’d (work out at an Equinox and came after work instead of during the day…needless to say there were delays by running into people)
What app is this?
It’s called Strong
A. 175×5, 205×4, 220×3, 235×2, 245×1, 260×1, 205×4
B. 5+4 squats. Subbed 200m row
A.)F.Sqt 160/190/200/215/225/240
B.) 5 rounds RX’d, my legs are so smoked right now, great strategy to make us keep holding the bar, you guys at Invictus are evil geniuses
FSQ: 115/130/140/150/160/165, then 4 @ 145 FAST. Just getting back to squats since minor back injury during Open.
Metcon: 6 + 9 RX
Feeling good today, no hip pain right now.
A.
As Rx
5 x 190, 4 x 220, 3 x 235, 2 x 250, 1 x 265, 1 x 280, 4 x 260#
B.
5 Rounds + 12 squats officially completed
I continued to finish round 6 but I’m only counting the squats because the clock was at 00:17 when I completed rep #12.
A. In a hurry, didn’t wait the 2 minutes; used 215 (maximum weight I had) for the percentage work and the set of 4. All from the ground.
B. 4…second Anders’ leg comment.
A. E2mom FS: 5×150, 4×175, 3×185, 2×195, 1×210, 1×220, 4×195
B. As Rx 5+10…..tried to keep it to 2min rounds, but fell off after the 3rd. Legs are officially smoked.
That one is going to leave a mark for sure.
In a 3 man team competition this weekend and there is a thruster workout where barbell can’t touch the ground. Any suggestions on how to do the transitions?
Haven’t been able to post for some reason the past 2 days. Monday: up to 155# hang clean ran outta time or would have tried for a new pr. Ran 2.5 miles then did 5 min amrap on manmakers with 25#. Only got 15…I was dead!
Tuesday: didn’t keep track of reps, but done 🙂 Also 5000m row.