Warm-Up.
Band Distracted Hip Flexor Stretch x 60 seconds per side
Butterfly Pulse x 30 seconds
Followed by…
Hawaiian Squats x 5 reps per side
Russian Baby Makers x 10 reps
Followed by…
Two sets of:
Assault Bike x 30 seconds
Over/Under Barbell x 5 reps in each direction
Then…
A.
Back Squat
*Set 1 – 5 reps @ 75% of 1-RM Back Squat
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 5 reps @ 85%
*Set 8 – 3 reps @ 90%
*Set 9 – 1 rep @ 95%
Rest 2-3 minutes between sets.
B.
“Charley Horse”
For time:
50/35 Calories of Assault Bike (or 75/50 Calories of Rowing on Concept 2)
25 Front Squats (175/115 lbs)
25 Burpee Box Jump-Overs (24″/20″)
Barbell should start from the ground.
A. 98, 105, 110, 105, 110, 117.5, 110, 117.5, 125 kgs
B. 11:25 @ 50 cal Row, 25x FS 50 kgs, 25x BBJO
A. Based off 220
165, 175, 185, 175, 185, 200, 180, 200 x2, 210 – 210 felt like a max effort.
I didn’t have time to do B.
A. Based off of 335.
The last wave was 3-2-1. I couldn’t hit the higher reps there today.
B. Rx 10:47
Row 3:38
Squats 7, 7, 7, 4
BBJO slow and steady
C. 25 pushups
25 strict pull-ups
25 pushups
A. Based off 345 lbs. Felt woozy at Set 8 (315 lbs) so I stopped there.
B. Subbed 75 Calorie BikeErg at a little under 6 minutes. Not sure how BikeErg calories correlate, but I’m fairly certain I can crank out 50 calories on the AB in under 4:00.
Sets of 5 on the 175 lbs. Front Squats.
And just a grind on the burpee box jump overs.
13:46.
A. Rx 135-145-155-145-155-160-155-165-170
B. Rx 13:07 – Bike 3:56
A. Rx
235-250-265-245-260-275-255-270-285
B. Rx
Row’d 75 Cals in 4:08
12:53
Ouch.
A:
255
265
285
265
285
305
285
305
315
B. 9:10 @135
Worked off 50# less than 1rep Max so I can live to walk another day! Felt good. Dropped WOD weight as well. Did not keep track of time. Back after 2 week holiday.
A. Overhead press E2MOM
5×3 (150/150/155/155/160)
B. Bench press E2MOM
5×3 #245
C. 8 rounds for reps (16min total done as Tabata)
Strict pull ups 20w/10r (63)
Echo bike calories (102 total)
SHSPU (55)
Echo bike calories
This was a serious beat down. Wanted to do today’s B but legs are trashed from yesterday’s squat.
Hi,
A:105/112.5/120/112.5/120/126/120/126/133 kg
B: 13:58 (75 Cal row)
Bye.
A.5×160
3×170
1×180
5×170
3×180
1×190
5×170
3×180
1×200
Been working out in the garage all summer and I don’t have a rack- so basically haven’t squatted all summer and it showed today! Couldn’t hit all my numbers. Gotta get back in squatting shape!
B. 9:22 with 50 calorie row. Not going to be able to walk tomorrow! Haha!
Good job Anika!!
Back Squats: Worked up to 205 x 1 for last set
Workout: 7:26 – AB: 2:56; FS: 15; 5; 5
A. 5×245, 3×265, 1×280
5×265, 3×280, 1×300
5×280,3×300,1×315
B. 10:50 w/ 75 cal row
Came off rower at 4:14.
A: first two waves based off 135kg. No energy and limited time so stopped there. Was hard enough!
B: 10:53 at 60kg (3:40, 7:30 and 5-5-5-5-5)
well done, it appears we were on the same pace in B today!
A. Done based of 335.
B. Done rx 8:17. AB 3:30, front squat done at 5:45 (7-6-6-6 with 10 sec walking around as transitions) facing bbjo alter. Had a plan and sticked to it.
Well done, it looks like your plan on the FS worked much better than mine!
Thanks, I thought breaking in 5s was a good plan aswell. We can’t go too far deep in that anaerobic treshold on that type of workout. Smalls sets and quick transitions has always been the key to move fast for me.
Great Job. Way to keep your rest intervals short.
Thanks Luke, I used the exact same weights as you today. We could’ve used the same bar! Great job aswell, I wouldn’t have liked rowing before all those front squats.
… did a version of yesterday’s grinder.
A. E8M x 4
400m Run | 15 – Strict HSPU | 20 – 2p American KB Swings | 500m Row
R1: 5:29 (1:30, UB, 15-5, 1:50)
R2: 5:26 (1:30, UB, 12-8, 1:50)
R3: 5:54 (1:30, 10-5, 12-8, 1:50)
R4: 6:24 (1:30, 7-4-3, 12-8, 1:50)
… ragged.
14 strict HSPU on last rounds ;P How dare you!
Jokes aside, your aerobic capacity still impresses me!
… apologies 8-4-3 … thanks … you demolished B today – that one looks like it will leave a mark.
It will surely do! thanks chris
A. Done based off 330#, had to change the last wave to 3-2-1 instead of 5-3-1. I can’t remember the last time I spent 30+ min doing squats.
B. Rx 10:23.
AB done @ 3:27, probably went too conservative on this.
Squats done @ 7:33, sets of 5
Will have to mobilize a lot today after this one!
A. Back Squat *Set 1 – 5 reps @ 75% – 165 *Set 2 – 3 reps @ 80%- 175 *Set 3 – 1 rep @ 85% – 185 *Set 4 – 5 reps @ 80% – 175 *Set 5 – 3 reps @ 85% – 185 *Set 6 – 1 rep @ 90% – 195 *Set 7 – 5 reps @ 85% – 185 *Set 8 – 3 reps @ 90% – 195 *Set 9 – 1 rep @ 95% – 205 1175 meters 75 cal row = 5:42 95 lb front squat x 25 = 4:19 25 burpees… Read more »
A. Done
B. 9:12 @115lb. Rest as Rx.
Curious as to the stimulus for the squats. Squats aren’t a strength so I lowered weight considerably. Broke into sets of 10/8/7. Were we looking for unbroken or heavyish here?
10:33