A.
Every 4 minutes, for 16 minutes (4 sets):
Back Squat x 8 reps
Goal is to make all four sets heavy. The first set should be achievable; by the second set the 7th and 8th reps should be a grind; in set 3 your chances of making the 8th rep should be 50/50, and the fourth set will be a test of mental fortitude.
B.
For time:
1000 Meter Row
immediately followed by three rounds of:
15 Toes to Bar
20 Alternating Reverse Lunges with KB/DB Farmer’s Carry (32/24 kg)
A. 205/225/245/275 – I got scared; otherwise, I likely could have done more.
B. 5k
done at wednesday. 100-110-120-failed at 130-back to 120 (6+2). Died doing metcon. those lunges were to heavy. scaled first round to 10 reps , second to 20, third to 30 ? changed 32 kg kettlebells to 30 kg dumbells. still feeling it today.
A. 185#, 205#, 225#, 245#
B. 9:32 Rx
A: 8x85kg 8×83 8×100 8x108kg
B: Time 21’45”
Row 1000m in 3’37”. I never tried 32kg dumbells…and now I know why! XD I broke in 5sets of 4 lungees, ‘cause they were really really heavy to me. But it’s ok, today I still walk.
A. Back Squat
4×8
225, 245, 265, 295
Should have started a little heavier the first set.
B. Subbed 145lb front rack barbell for the KB/db
11:06
Ouch! Felt it more in the lungs then the legs. Broke the last set of lunges into 10/10 but should have fought to go unbroken or rested with it still in the front rack. As soon as I racked it, the heart rate went straight up (or at least I noticed it more) and spent too long staring at the bar.
You crushed it! Nice work
Anika
A. 135,155,175×7(lost the 50/50 bet here), 175×8!
B. 13:05 – This really tested your grip strength!
Awesome come back on A!
A. 225,315,320,330
B. 18:50 with 60# dumb bells because my dumbbells jump from 60 to 100 and no way was I going to do 100’s.
B worked me but could have gone higher on A if I had a spotter.
Good day today, rested and ready to go. Mile run warm up 50 push ups, 30 GHD sit ups, 60 sec superman Mobility work Worked on squatting with my toes pointed forward instead of out to help develop the inner quad, I am really seeing an over development on the outside of my quads, so A. 185/225/246/265 – could have done 265 or 275 for all sets but working on a new technique B. Only have 40 lbs. KB, so did the first 1 1/2 rounds with them OH, then finished with farmer’s carry; gave my self a 10 min… Read more »
Wow great work Mike!
That’s some extra volume you put in there with the running and benching!
A) Back squat 285-295-305-315, all 8 each set. Wanted to rack it after about 4 reps on each 305 and 315. Started seeing stars too lol
B) 13:25. sub’d 115lbs front rack barbell lunges in place of the KB reverse lunges due to equipment limitations.
Well done on the squats, I should have done the FR bb lunges. Would have been a better challenge.
A. 225, 265, 295, 305 all 8. Last set I saw a light with a Hispanic man asking me to walk towards it .
B .12:30 RX. Was on track to under 11 mins but I took a break at 10 on the last set and when I set the dumbell down my Bowflex dumbell fell apart. Had to rebuild it and finish. Sucks .
Nice work today, that is some strong strength on the squats.
A. 185,225,235,235
B. 15:50 with 60 pd dumbbell
Legs are crushed
“Loredo” (5 rounds by mistake) 19:07
I lied in my notes from earlier, the lunges are not lighter than last week 😉 oops!!
I noticed that and laughed.
I combined a bit of today’s with yesterday (traveling yesterday)
A. 225×8; 245×8; 265×8; 275×4
B. (Press from yesterday. Failed the last rep of the last 2 sets) 130×5; 140×3; 150×2; 155×2; 160×1; 160×1
C. From yesterday. 1:1 ratio (no partner). 5 rounds
A. 225/235/245/255. Had to take a page out of TLH play book on 4th set. Took a :30 break after 5 reps then did the last 3.
B. Scaled to 53# kbs since that is our heaviest pair. 10:09. 3:50 on the row which isn’t bad. Grip and quads all day in that one.
On a side note….where has Jorge Gonzalez been?!!
In the gym according to his instagram!
yeah…I see him on FB…but he hasn’t been posting..
Asked him exactly that last week he said he would be back monday!
A. Back Squat x 8 reps @ 145, 155 x 6, 155 x 6, 150×8 ***my current 8 rep max is 155, my goal was to pass that by at least 5#. But after only getting 6 reps for the second time I wiped away the tears and dropped to 150 for a set of 8. B. For Time – 11:31 1000m Row – 4:27 15 T2B (10/5, 10/5, 9/6strict) 20 Alt rev lunges @ 45# DB’s(10/10, 10/10, 10/5/5) ***I did way better on B that I had expected! Was very emotional after A and thought that was going to… Read more »
So cool!!! I love this!
Lol! Girls and their emotions…
(Anika)
Nice B Candy, you smoked it!
A: This was definitely a test of mental
fortitude
Set 1: 275
2: 305
3: 310 (F) got 6 and 2
4: 305 (almost passed out!
B: 10:38 RX… I wanted Sub 10 but ehh.
Did you use 70 pound DB for the lunges?
Yes sir!
haha ok thank you! I am going to do this after work and wasn’t sure of the weight. Been following the program for a bit but now going to start posting
Good luck!
No 70 LB KB sorry
BIG DAY CHASE!! Crushed it!
A. Ended up back squatting on Monday so switched this to Overhead squats. Same mentality.
155/165/185/205 definitely the heaviest set of 8 I’ve done on OHS!
B. 13:51 Rx. Legs are gonna be as bad as last week after Friday!
Love the OHS sub!
Been following the programming here for a little while but first time posting.
A. 8×225, 8×245, 8×260, 8×275. Used a weight belt on the last set and was a bit too easy. should have gone heavier ??♀️
B. Opted for 800m run (3:30ish)
Had to use 24 kg bells since I don’t have access to anything heavier. Finished in 13:24
C. Tabata abs
Welcome to the discussion board – nice work.
Glad your here…hope to continue to see your posts! Nice work today KW. (Not sure how to pronounce Dubya correctly…but when I say it, it sounds like a slang W….)
Welcome! Strong A today
Welcome!!!