A.
Every minute, on the minute, for 12 minutes:
Power Clean x 1 rep
*Set 1 – 60%
*Set 2 – 65%
*Set 3 – 70%
*Set 4 – 75%
*Set 5 – 80%
*Set 6 – 85%
*Sets 7-12 – 85+%
B.
Three rounds for time of:
10 Dumbbell or Kettlebell Hang Clean & Jerks
50 Double-Unders
C.
Three sets of:
Single-Arm Dumbbell Row x 8 reps @ 2111
Rest 60 seconds
Face-Up Chinese Planks x 45-60 seconds
Rest 60 seconds
A. Bryan – 125#, 135#, 145#, 155#, 265#, 175#, 185# x 2, 195# x 2, 205# – fail x 2. Christy – 55#, 60#, 65#, 70#, 75#, 80#, 85# x 2, 90# x 2, 95#, 100#.
B. Bryan – kettlebell – 7:37. Christy – 20# dumbbell – 8:11.
C. Bryan – 60# dumbbell. Christy – 20# dumbbell.
A: go to 175# (PR)
B: 4:38 @ 2x 30# DB / 50 Tuck Jumps
C: DB 75# 10 reps / 85×10 / 90×10 / 3x 60sec FU ChP
+ extra DB Row 8reps 100#
A. PC EMOM 135 to 215
B. Subbed a triplet, 3 rds – 8:15
15 x KBS (70), 25 x WBS (20/10′), 50 x DU
First bigger barbell session in a while since disc injury in neck. About 75% of max today.
A. 135-200
B. 55# DB 8:15
First time doing DB C&J. Those are very challenging.
C. 55# complete
A. 95×5/115×5/135×5/155×5/175×2/135×5
B. 95#BB 8:24 couldn’t string doubles today
C. 70# db 60 second planks
A) 85/90/100/105/115/120/125×4/130×2
B) 7:54 w/30 DBs – dubs were s**t today. So much shoulder burn!
C) 30# DBs
A. 115/125/135/145/155/165/175×3/185×3
B. 5:21 with 40# dbs – that smoked my shoulders
C. Used 70# for rows/1:00 reverse planks
185-285 pr for power clean
4:27 with 1.5 pood
75# db’s
1 min holds
Been on vacation so glad to have not lost anything
A) 160, 175, 185, 200, 215, 225, 225, 235, 240, 245, 250, 255
B) 5:19. 50# KB
C) 45# done
A. 185, 205, 225, 245, 255, 265, 275×6
B. 50lb DBs. I ended up doing hang power cleans. Not sure if we were meant to do a full clean or any hang variation. 4:20 Rx
C. 110lbs DBs
A: Built to 235 for the last 4
B: 28KG KB 4:45
C: Done
Fun workout
A: worked up and used 125# for sets 7-12
B: 35# db’s. 6:27
C: 35# db for rows. 60 sec Chinese planks…I like em!
Is part B with double or single KB/DB?
Double.
A. Power Clean (OTM)
140/150/160/170/185/195/205×3/215×3
B. As Rx w/ 20kg KB – 4:37
C. 70# DB / 60 sec plank
A. 115/125/135/145/155/165/175×3/185×3
B. 40# db’s…5:14
C. 50# db’s, 1min plank done
Really felt the shoulder burn during the du’s.
Hey man- awesome work today. Just wanted to say that I always look to see “what Anders did”! Seeing what you did pushed me to grab the 40’s and not the 35’s!
Thanks buddy. Nice work today.