A.
Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 6 reps @ 80-85%
Rest 2 minutes between sets.
B.
Four sets of 3-minute sprints of either:
“Cindy”
5 Pull-Ups
10 Push-Ups
15 Air Squats
– OR –
“Mary”
5 Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups
Perform as many rounds as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score total number of rounds completed.
A. Christy – 90#, 105#, 115#, 125#, 135#, 115#.
B. Christy – “Cindy” – 12 rounds + 2 pull-ups.
Little behind on this one:
A. Worked up to 260×6
B. 5 + 15 – only did two sprints due to time constraints
A. 5 x 235#, 4×270, 3×305, 2×325, 1×345, 6×290…took yesterday off so legs felt a little fresher today and the bar moved fairly well for me.
B. Cindy: 20 Rds. / 600 reps (5+1, 4+29, 5+0, 5+0)…cindy has always been one of my best benchmarks.
A. Subbed Front Squat. Used 225 for percentage work. From the ground. Need to buy more weights (and a rack).
B. Slowly getting there…Cindy; 395.
A: 5×155# / 4×180 / 3×190 / 2×200 / 1×215 / 6×195
B: “Cindy” – 12 rounds + 5 reps (365 reps)
3 rounds / 3 rounds + 5 reps / 3 rounds + 3 reps / 3 rounds + 5 reps
A. Back Squat (OT3M)
245×5 / 280×4 / 315×3 / 335×2 / 355×1 / 295×6
B. As Rx – 4+5 / 4+5 / 4 / 4+3 = 16+13 (493)
… gnarly.
A. BS 185-225-255-275-285 // 6×255
B. Late night 4m easy run, 31:01.
Yes…everything was heavy! Lol 🙂 I ran 6 miles yesterday and have a little tweakn right hip flexor. Really tried extra hard to not come forward in squat to protect the hip flexor.
A: Did 145×5, 165×4, 185×3, 195 x2, 205×1 then 175×6
B: did cindy. 15+6 456 reps total.
Funny thing…I had it programmed for my classes to do “Run Cindy Run” today
*800m run
6rds of cindy
600m run
5rds of cindy
400 m run
4rds cindy
200 m run
3rds cindy
100 m run
2rds cindy
I feel like I got off very easy, lol!
Agreed on everything felt heavy.
A) 145×5, 170×4, 190×3, 200×2, then 200×1 (95% wasn’t happening – still down from injury), then 180×6.
B) I chose Mary because for me, it would be harder. Totally humbling. Pistols were ROUGH after back squatting. Two rounds each then 5 pull-ups shy of two full on R4.
A. 265, 305, 345, 365, 385, 325×6. Everything felt heavy
B. Only could fit in 3 rounds of Cindy. Completed 14 rounds
A. 285,325,370,390,415(f),355(3)
B. Mary-6+18 reps
I’m a day behind because of the time difference so yesterday was Friday’s front squat day. Still hit 90% on my back squat, but my hips didn’t like it at the end.
A. 195/225/255/265/285 then 6×245
B. 16 + 8. Did 4 +5 Rd 1 but forgot to start on push ups Rd 2! Did it right after that but all 8 of my extra was pull ups… Oops
A) 5×215, 4×245, 3×280, 2×295, 1×315, 6×275
B) Cindy: 4+15, 8+26, 13+0, 16+24
A: 80 kg, 90 kg, 100 kg, 110 kg, 115 kg, 100 kg (Rx’d)
B: Never did Cindy before, so I decided to do Cindy for 20 min AMRAP just to know where I’m standing right now. Did 6+5 (185 Reps). The Push-Ups are the hardest part.
A. 210; 240; 275; 290; 310; 270 (Rx’d)
B. Cindy 3+18; 7+10; 11+11; 15+5 (455 reps)
A.
225×5-265×4-295×3-310×2-330×1(Felt some pain in my lower back on this one, so I stopped and stretched it out. No 6th set)
B.
“Cindy”
Rounds as Rx:
1: 4
2: 4
3: 4+1
4: 4
Total: 16+1 = 481
A. 5×225/4×255/3×285/2×305/1×305/6×205 (Squats felt terrible today, my lower back wasn’t feeling good so I stopped early and didn’t keep going up, those are easy numbers for me but felt miserable).
B, Cindy Rx
Rounds – 4, 7+20, 11, 13+15. I think I scored those right…
A. 5×175/4×205/3×230/2×245(1)/1×255 then 6×225(4). No drive in the legs this morning. Could have used an extra hour or two for warmups.
B. As Rx Cindy.
Stopping points….4+1, 8+1, 11+13, 16+1. Total reps: 481