A.
Every 3 minutes, for 15 minutes (5 sets) of:
Back Squat x 3 reps
*Sets 1-4 – 4 reps @ 80-88%
*Set 5 – Max Reps @ 85%
B.
Every 8 minutes, for 24 minutes (3 sets) for times:
30/20 Calories of Assault Bike
20 Walking Lunges with Kettlebells (32/24 kg)
400 Meter Run
45,95,135,185,210,225,250,275,300
Working sets 300,315,340,340,340
3 rounds 4.26, 3.57, 4.00.
1 minute to bike 30 cal,
Lunges about a 75-90 second
Runs treadmill 6.5 min pace
Yesterday’s (to busy/tired to post friday night) A. Snatch 1.1 E2M 35#,45,55,55,55,65,65,65,75 ***still working in technique..so kept it light…but have seen some major improvements. ..more work to be done as always! B AMRAP 10min – 3+49 reps 40 DU 20 Alt SA DB snatch @ 35# 10 kipping hspu ***first 2 rounds of DU’S I tripped a few to many times…but got rounds 3&4 UB Snatches UB but felt slow HSPU were slow…felt like we haven’t done them in forever. C. 3 sets 60s Chinese plank face up @ 25#,35,45 10 weighted leg raises @ 14# WB 60s Chinese plank… Read more »
Such improvement in the snatch is awesome! Your DUs have come a long way too that is badass… Love the C by the way
A. Back squat 4x 195# – 200 – 205 – 210 then 5×205 for a tied 5RM. Really wanted 6 but wasn’t happening today they felt heavy Superset with false grip ring pull ups 5-5-5-5-7 B. E6MOM x 18min (3 sets) 30 cals AB 20 walking lunges 2x 24kg (ub) AB splits: 1:39 / 1:46 / 2:04 Set times: 2:48 / 2:49 / 3:02 I left out the run because Im planning a 10+km run tomorrow am. Was gonna sub in a row instead but decided to keep the volume down because I feel my body will appreciate it. Scaled… Read more »
good luck tomorrow bro! I’m taking tomorrow and Sunday off (might do some mobility stuff but not much more than that) so that I can hit Murph on Monday feeling fresh (hopefully)
Ok that’s awesome! You’ll crush it. Enjoy your rest until then buddy
best of luck tomorrow dude
Great work Joey…not sure how u did all that at 9 pm and got an AB pr..you are definitely a rockstar!
My back is super tight from yesterday, and it was a sunny day and I wanted to get outside and out of the office, so I went for a run.
4 miles in 32:12
Did some HS hold practice and that’s it.
Have a great weekend everybody!
Nice choice! Enjoy your weekend
Legs felt tired from snatches, but warmed up well. The run was hard.
A. 295/315/320/325 all for 4, then 315 for 6
B. 4:44/ 4:37/ 4:33 – getting more confident in my running stride, able to push harder so that is a plus.
Those are some great times, nice work
Damn….all the way around today…excellent push Michael!
A. Back Squat 4×4 310,310,310,300 Max reps @ 275 15 The plan was to go up in weight from last time (May 2nd) but During the warm up it didn’t feel like it was happening today so stayed at the same weight but they felt way heavier today and the reps were shaky. Dropped the weight down in the 4th set but should have done it sooner and probably more. Dropped it right down for the max reps to get some decent reps in. I feel I’m better and more comfortable at higher reps at a moderate weight then lower… Read more »
Lunges were brutal, especially sandwiched in between. Well done though, 275 for 15 is impressive.
Thanks man. You Crushed it all around today. Great job!
Smart choice on a. Crushed B dude awesome times
Thanks bud. Good luck on the run tomorrow!
A: Legs are smoked, form started going halfway through. 275/285/285/275/275*2
B: 5:05/5:36/6:12. Yikes.
A) not time constraint: build to 2 heavy hang power clean. In kgs: 60, 65, 70, 75, 80, 85, 90 This felt so good, I only struggled with the last set but decided to stop there as I wanted to keep as good form as possible B) scaled DT with 52.5 kgs, 5 RxT of: – 12 deadlifts – 9 hang power cleans – 6 push jerks Time: 7’53” Last time I did it Rx and took almost 18 minutes to complete so decided to scale the weight and push the pace. First round was totally UB (which was a… Read more »
Awesome day Jorge! Especially the scaling with DT I think that was wise and will pay off down the line. Cheers buddy
Haha..remember that time when we did DT and I “scaled” the cleans….literally laughing out loud !
I saw those hang power cleans on fb…beautiful! Great work Jorge!
Been having low back troubles so I practiced Murph.
For time: 100 pull ups, 200 push ups, 300 air squats w/24lb plate carrier
20:24
That’s a fast time JT! Good job!
Only you would “practice murph”. I’m expecting a sub 35min time from you on game day! My chest is always smoked from Murph because my plate carrier forces me to basically do hand release push-ups.
I’m hope you’re right. The running will destroy me.
Squat 350,360,375, 382.5
370 just 4
B done 20 burpee, lunges with 145 barbell,200 single under
Conditioning after squat is always slow
5:30 6:30, 7
A. 255/265/275/285 x 4, 275 x 6
B. Scaled to 53lb kbs (heaviest pair of bells we have). 4:24/4:38/5:08. AB was the killer
I felt the same way with the AB today. Great work
Anika:
A. Sets 1-4 175×4
Set 5 185×3
B. Don’t have an assault bike, so rode the spin bike for 2 min each round:
5:44/5:36/5:33 – Those lunges were tough! Have a great long weekend everybody 🙂
Yesterday’s
A. Snatch x 1.1: 65/75/85/95/105/115 x 5 sets
B. 5-min AMRAP (2 sets):
— 20 Double-unders
— 10 DB Snatches (55 lbs)
— 5 Strict HSPUs
Set 1: 3 Rounds + 30
Set 2: 4 Rounds
Time for an open meal of mac-n-cheese and pizza ☠️
Mac-n-cheese is life!
Wife is done teaching now, so have a workout partner 🙂 She simply did some rowing today, but kept me company… and spotted my squats.
A) 265, 275, 285, 295, 275(x4)
B) ???, 4:06, 4:17 – On the first one, my wife turned the clock off 🙁
Is anyone else having troubles “checking the boxes” for the Discus disclaimer on their iPhone?
Lightning fast B!! Always fun to have the wife come in and join the fun
I’m sure that ??? time was smokin fast! Great effort!
I got the boxes checked but not without some effort. For the past month posting comments has been very difficult on my iphone??♂️ Fast work today!
(Anika)
Wow Wes, crazy fast! So impressive. Those darn wives, always screwing up the electronics! Your first set was sub 4, I’m sure 🙂
Dude, you flew through B,
I dont have an iPhone and it worked fine on my galaxy. ..but I wish I could do my logging on the desktop. ..for some reason that isn’t working for me and I’ve tried on several computes…
Btw…those are some great numbers…killed B!
Legs were not feeling great today. So I didn’t push it too hard. Definitely not at my percentages and did not attempt going to failure, but I gave it a go.
A. 255, 275, 295, 295, 325 (4)
B. With 50 lb dumbbells
4:16, 4:17, 5:54… That last set snuck up on me. The display didn’t count my calories in round 3 for the first 20 seconds… Totally threw off my focus
On the positive side you’ve burned more cals on your 3rd round! 😉
Super fast B Nathan! Very well done for someone who’s legs werent feeling great today
Good stuff today!
Nice work though, really pushed that last set of squats. Nice
Nice squat numbers bud for not feeling great today bud! You crushed B!
Forgot to log yesterday: A. Snatch 1.1 up to 80kg These didn’t feel smooth today and I had alot of trouble pulling under and catching low. I feel I need some overhead squatting and dropsnatch drills to adres this thing that keeps rearing it’s ugly head B. Modified for shinsplint acting up a bit again 10min AMRAP: 30sec AB >70rpm 20 Alt. dB Snatches at 25kg 10 Strict HSPU 3 rounds + 30sec AB + 20 dB Snatches Today: A. Back Squat 4x120kg 4x125kg 4x130kg 4×132,5kg 4×127,5kg Wanted to get some more reps on the last maxrep set but it… Read more »
A. Based off of 140kg 1RM
Only 3 reps on 4th round and managed to squeeze only 2 on 5th
B. 5:10 / 5:14 / 5:16 done with 20kg KBs and subbed 20cal AB for run
Legs not feeling squats plus Murph Monday.
Every 8mins for 32:
Rounds 1&3- 4:12/5:12
30cal AB
20 BBJO
10 sandbag cleans 100#
Rounds 2&4- 4:38/4:59
30cal AB
20 walking lunges 50#
Run 400m
Decreasing times attributed to slower AB. Went from 1:08 to 2:19 for 30cals.
Awesome mods…also sounds like you made it a more horrible session!
That 1st one is from regionals last year, and I think there was a 4min timecap??♂️
Which cycle did you prefer? 1&3 or 2&4
1&3 sucked more… felt like I was slow-mo on the BBJO
I feel ya on the squats. I’m resting tomorrow and Sunday. Want to have a good murph experience
Sounds like a load of fun. Great work man. Enjoy your weekend!
So I came back a bit early from last weekends gastro bug and I got a relapse since Wednesday midday, finally feeling better now – Friday night. A. Back squats 150kg x 5 x 4. Beltless Didn’t push the max out set due to still not feeling 100%. I’m finding back squatting hard lately – seeing as we only seem to do it once every 3-4 weeks.. B. Made up Wednesdays conditioning because if I’m being honest, it looked the most fun! Against a two-minute running clock, complete: 3 Hang Cleans 6 Shoulder to Overhead 9 Front Squats Max Reps… Read more »
Nice job Shaun. I agree that this one was more fun. One thing that really surprised me on this was the leg pump I experienced by the end. Did you notice that too??
Hint: you’re going to feel that leg pump again today.
It definitely was NOT the same. Yesterday’s was ?
I live in Auckland, New Zealand mate. It was about 830/9 at night when I sent that message. Legs are feeling good.. (for now)
oh, I feel silly!
Haha don’t sweat it. I’m not hardcore enough to be working out at 4am though!
Glad you’re back! Great work today, who says big guys can’t do burpees!!?
Solid numbers Shaun!
Those are legit numbers on the conditioning! The fact that you went unbroken on the barbell is bananas.
Looks like you showed that bug who’s boss!
Morning all, light day for me as organised a functional fitness competition for a group of friends over the weekend.
A. Worked HSPU with knees on a box, 7 reps every 30 secs for 4 mins
B. EMOM 12
40 banded pull aparts
40 banded walk
10 each leg front foot elevated tempo split squats
What are this weekends events? Sounds fun!
I wanna know too sounds like a blast