A.
Every 3 minutes, for 15 minutes (5 sets):
Pause Front Squats x 4-6 reps @ 31X1
B.
Three sets of:
Against a 3-minute running clock, complete…
Row 500 Meters
Dumbbell Ground to Overhead x Max reps
Rest 3 minutes between sets.
A.
Every 3 minutes, for 15 minutes (5 sets):
Pause Front Squats x 4-6 reps @ 31X1
B.
Three sets of:
Against a 3-minute running clock, complete…
Row 500 Meters
Dumbbell Ground to Overhead x Max reps
Rest 3 minutes between sets.
A. Bryan – 150# x 6 @ 31×1.
B. Bryan (run 400m vs. row, 60#) – 12, 13, 13.
A. 165,185,210,220,235
B. 50# db
15,14,13
A.225,245,255, 265,275
B. 18, 18, 19. 70# alternating dumbbell snatches
10 mins on assault bike.
A. 190 lb
B. 13/13/10…40 lb dbell
A: go to 4 reps 85 kgs
B: 9 reps / 12 / 12 @ BB 40 kgs Power Snatch
A) 175×5/195×4/215/235/215 felt like death on 235 so got a solid set in at 215
B) 15/13/14 with 35# DBs. Finally have access to them and they wrecked me
A: used 135# 4 reps each time. On the last 1-2 reps of each set I had to pause a bit longer at the top due light headedness.
B: 13
15
15
Used 35# dumbell
A. RDLs instead as I did Back Squat yesterday: 155×6, 205×6, 225×6, 225×6, 225×6
B. As Rx w/ alternating 70# DB Snatch
13, 16, 20
205×5, 225×5, 235×5, 235×4, 235×4
1:48/20@60lb DB
1:47/22@60lbDB
1:49/21@60lb DB
A: all rounds 6 @ 175
B:
1:56 – 7 45#
2:00 – 12 30# (lightened up to keep moving)
1:52 – 17 30#
No time for A thanks to a 1.5 hr meeting
Just did B since I have paperwork to do.
B. I read it’s as DB G2OH as in 1 DB …. so I did alt 35#DB snatch
Rd1 row 1:57/16
Rd2 row1:59/15
Rd3 row 2:00/14
Squats sucked today! Think I’m getting sick.
A. 155×6, 175×6, 185×5, 195×4, 200×4
B. 1:50/13, 1:51/9, 1:56/8 with 2 50# DB’s
A. 40/60/80/80/80kg. Not sure if the explosive part was fast enough.
B. 24kg kettlebell snatches: 14 alternaiting /20 alternaiting /22 alternating every two reps.
Still feeling unsure about my back after some never-drink-and-wrestle-slam-take-down. %-D
#old_and_stupid 😛
Uh oh
I’m thinking the “Donny” HERO WOD and part A. today!
A. Pause Front Squats 31X1
6 x 185, 195, 205, 215, 225
B. As Rx w/ alternating 70# DB Snatch
14, 16, 16
… kept the row at a 1:50(ish) pace.
Still recovering…
A; Up to 6x70kg – Really focused on form
B: 6-8-10 reps
A. Pause Front Squat @ 31X1
5 Sets: 185/195/205/215/225 x 4 reps each set
B. Rx (40 lb DB’s)
Set 1: Erg — 1’07”, 17 Reps
Set 2: Erg — 1’07”, 18 Reps
Set 3: Erg — 1’07”, 20 Reps
1) 225 pause–sucked
2) competed first 2 rounds off tower at 1:40, 15 reps w/ 40lb db, 2 round off at 2:00, 15 reps
dumbbell kg?
rx?
scaled?
woman?
What % would you use for front squat?
Michele recommended 60-70% of 1RM she had a few coaching points on the November 3 Performance thread
Thank you!!
and dumbbell?
100kg DB or scale as required.