A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
Followed by…
Every 3 minutes, for 6 minutes (2 sets):
Back Squat x 10 reps @ 70-75%
(goal is to use these two sets to find a 10-RM)
B.
Complete as many rounds and reps as possible in 12 minutes of:
3 Bar Muscle-Ups
6 Strict Handstand Push-Ups
12 Box Jumps (30″/24″)
A. Back squats
100kg x 5, 120kg x 5, 135kg x 3, 150kg x 2, 160kg x 2, 130kg x 10, 130kg x 10.
Last sets were a bit hard.
B.
Subbed 3 strict chinups for bar mus
6 Rounds + 3 chinups.
Everything unbroken but super slow pace. Missed a box jump near the beginning which spooked me.
Those squat numbers, wow ! Nice recovery from the early box jump miss too.
A. Front squats 6×2 #245
B. 12mAMRAP:
6 strict C2B
6 SHSPU
12 box jump 30”
6 rounds + 3 C2B
Started out doing box jump overs and I don’t know why.
C. 3×8 weighted GHD hip extension w/pause
3×8 ring rows w/pause
To recover from 19.5, I did 19.2 for the first time since 16.2!
Finished the round of 185 at 7:54. Got through one clean at 225, one fail. The toes to bar were my bear this time. In 2016 I believe I made it either to 9 or 10 at 225 and got capped, or a few cleans at 275.
Dropped in at a box in DC. Here was there workout:
A. Back squat 4 x 2.2.2 (:20 rest b/w clusters) @ 75-85%
Did these with 245 (75%) as I’m still recovering from 19.5 on Monday
B. For time
30 alt pistols
20 American kb swings 53/35
20 alt pistols
20 kb swings
10 alt pistols
20 kb swings
Went UB on all and finished at 4:30. Nice couplet to work the kinks out from the plane.
A. On the 0:00, Part #1: In a 5:00 Window… Buy-In: 50/35 Calorie Row Time Remaining, AMRAP: 12 Deadlifts (185/135) 8 Box Jump Overs 2 rounds + 3 box jumps, row done in 2.32 Rest 5:00 On the 10:00, Part #2: In a 5:00 Window… Buy-In: 35/25 Calorie Row Time Remaining, AMRAP: 8 Deadlifts (225/155) 8 Box Jump Overs 3 rounds + 3 deadlifts Rest 5:00 On the 20:00, Part #3: In a 5:00 Window… Buy-In: 20/15 Calorie Row Time Remaining, AMRAP: 4 Deadlifts (245/165) 8 Box Jump Overs 4 rounds + 4 box jumps Really enjoyed this. Row felt solid around 1300… Read more »