A.
Front Squat
*Set 1 – 4 reps @ 65%
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 2 reps @ as heavy as possible
Rest 2 minutes between sets.
B.
Three rounds for time of:
30 Wall Ball Shots (20/14 lbs)
20 Burpees
10 Box Jump-Overs (24″/20″)
A. Bryan – 155#, 175#, 190#, 200#, 210#, 225#, 210#.
B. Bryan – 11:31. Christy – 14:14.
A: 1 reps 105 kgs (PR) / 2 reps 100 kgs
B: 14:02 @ 14# / 20″
A. Front Squat: 4×210#, 3×240, 2×255, 3×275, 2×290, 1×305..2xheavy at 285#, felt good and could go a bit heavier for 2 reps.
B. As Rx: 11:05…slower then I wanted, probably should not have broken up last set of WB and the burpees were a bit slow.
Still a great time Chad! Good work!
A. 3×175, 2×205, 1×220, 3×235, 2×245, 1×260, 2×255
B. 9:36 Rx
A:Front squat: followed % using 165 as 1rm. Went to 155# today. Hip flexor is getting better, but a little tender. So only did 1 at the 155, didn’t try for 2 as heavy as possible.
B: 11:40 rx’d. Hate that combo! But feels so good when done 🙂
Great work Amber!!!
A. Front Squat (OT3M)
195×4 / 225×3 / 240×2 / 255×3 / 270×2 / 285×1 / 295×1
… short on time so …
B. For time – 5:10
15-10-5 | 95# Power Snatch
30-20-10 | Row (Cal)
… no belt 1RM is currently 300
Ohhh Spicy workout! I like it.
A) 115/130/140/150/160/170 –> hit 180 with no sticking point or rounded back! Old 1RM was 175! Then 2 @ 160.
B) 10:42 RX (ish). Subbed barbell thrusters for wallballs since I don’t have WB right now. Also came to full extension on box jump overs…saw the standard clarification late. I’ll bank this for next time. 🙂
No worries Holly! Great work today! Solid time on that metcon!
A. 235-265-285-305-320(1)-335(f)-315
Didn’t use a belt today
Upper back is rounding over and making me drop it. Gonna do some mobility to fix it.
B. 9:44 all unbroken wb’s and I jumped all the way over the box
Lots of upper back mobility! It’s very common that people miss their front squats due to mobility. Gonna take some diligent work but you can greatly improve your front squat by improving your position! Keep it up! 🙂
A. 155/175/185/195/205/215 2×225. Felt really good so I went for it. Old 1rm was 215!
B. 9:42 Rx’d. Daaaaaammmn that was a horrible 10 minutes. Haha
haha Lots of wall ball shots! Great work on that PR!!!
Thanks!!
A. 225, 255, 275, 295, 315, 335, 325×2. Still working on ankle mobility. I think it’s a big factor contributing to my patellar tendonitis.
B. 11:48 Rx. Felt sluggish this morning. Just tried to keep moving
It definitely could be a factor! If you have a hard time extending your ankles you might have super tight shins and that can pull on the patellar tendon too. Focus on mobility and stay light on your squatting for a bit until you aren’t in pain.
A) 170, 195,210,220,235,245 then 250 heavier than last time we saw this by 25
B) 3:54; 9:01; completed 14:24 Rxd
That’s awesome Jay!! Great work!
Been following performance recently…just haven’t been posting my scores.
A) 195-225-240-255-270-285 all with no belt
Hit 295×2 with belt (PR is 300)
B) 10:55 Rx
Keep posting those scores! It’s a great way to track your results and get a little outside coaching when you need it 🙂 Great work today! Let me know if you ever have questions!
A. FS 5-4-3-2-1: 185-200-215-225-235 // 3×205
B. Mod to 3RFT, 5:17
20 KBS (70#)
10 Burpee Box Jump-Overs (24″)
Scaled back B to ease up on quads and overall work. Been doing a lot of extra running and speed work and it’s messing with my recovery. Evident today in FS. Need to find a better balance.
B: 10:38 as RX’d
Great time for B! NO time for A? 🙁
I did a 285 Front Squat on Monday. So did not do A.
Question regarding Box Jump-Overs, does one:
jump completely over the box, landing on the ground on the other side
–OR–
jump onto the box, extend the hips, then jump down to the ground on the other side?
Until there is an official ruling… Unless specified, full hip extension is usually not required on box jumpovers. Just got to get from one side to the other — without using hands:) Clearing the full box is the fastest, but can get dicey when fatigued. Jump up + drop down to other side is most efficient and the default.
Damn wish I new that earlier haha…
Shoot! Well hopefully you’re knew are feeling ok today…
Good info, thanks!
Either is fine but I am not a big fan of jumping to clear the box for safety reasons. Another option is stepping on the box and off the box as well. Extending hips at the top isn’t necessary 🙂 Just get to the other side!
A: 61,5 kg-71,5 kg-75,5 kg-80 kg-85,5 kg-90,5 kg-92,5 kg
Last three sets with belt, felt great today, new 2RM (+2,5 kg PR) and I think I never did more weight on Front Squats. Had my fractal platea, so I could get closer to the prescribed percentages.
B: Used a 5 kg ball, the heaviest I have at my gym. 15:20, those burpees are killing me, but wall balls went really good!
Did some shoulder mobility work after training. My right shoulder hurts after the overhead-stuff yesterday. I hope it will get better soon.
Great job, Christoph! Not sure what’s going on with your shoulder but definitely stay on top of that. Would you consider yourself to have poor shoulder mobility or is there the possibility that the shoulder is taking the brunt for lack of mobility somewhere else? i.e. calves/ankles; hips or thoracic?
Hi Michele, thanks for your comment. I believe my mobility is not the issue. I have some tight areas, mainly hamstrings and abductors, but my shouldermobility is pretty solid.
I think the problem is: I can’t drop the weights at my gym, so I have to do the negative pretty slowly an controlled. I probably lose position and external rotation in the shoulders during the negative phase of the lift and while doing jerks the Barbell is pretty heavy. Does this make sense?
A. 4×215, 3×250, 2×270, 3×295, 2×302, 1×320, 2×310
B. 10:37 Rx (+30# ball)
Hi Preston! Nice work!
Hey everyone…any recommendations for a sub for the WBs? I don’t have one in my garage box at the current time. Light thrusters? D-ball over-the-shoulder? I’ve exhausted many options. Any advice would be great! 🙂
Light thrusters are a great option 🙂 You could also sub with a goblet squat as well!
Thanks Catherine! It worked!
146
170
185
191
202
215
220
A. 4×155/3×175/2×185/3×195/2×205/1×215/2×215. May be time to finally invest in a lifting belt.
B. As Rx 11:37. Burpees felt heavy and slow.
They can feel that way after lots of wall ball shots 🙂 Great time!
Agreed. Burpees felt like I was doing them in the mud.
I was hating how slow those burpees were going!