A.
Take 10 minutes to build to a heavy-ish Front Squat, and then…
Every 3 minutes, for 15 minutes (5 sets) of:
Front Squat x 3-5 reps @ 30X1
B.
Every minute, on the minute, for 15 minutes (5 sets each):
Minute 1 – 10 Ring Dips
Minute 2 – 10 Toes to Bar
Minute 3 – 15 Kettlebell Swings
A. Bryan (E3MOM) – 175#, 190#, 200#, 210# then, 135#, 135#, 145#, 160#, 170#, all x 5. Christy – 95#, 100#, 105#, 110# then 65#, 70#, 75#, 85#, 90#, all x 5.
B. Bryan – Rx.
Hey Michele,
is the weight of the heavish front squat supposed to be used aswell in the 5 sets afterwards?
Regards
Felix
A. 335
225*5*5
B. All unbroken 70#kb
A.275
A2. 205×4 all sets
B. Done with 70lb db American swings everything unbroken subbed 20 bar dips for rings
Forgot to post yesterday.
A1: 235# matched a previous PR from 2014.. Yay!
A2: 185# 5/5/5/4/3 failed on number 4
B1: Don’t have Rings so did bar Dips
Everything else as RX’d with 60#KB (Unbroken R1 and R2. R3 10-5)
Great job, Jeff!
Thanks Michele. I’m getting there.
A..worked to 300 lbs, then 225, 235, 245, 245, (all x3), 245 x4; all @ tempo
B. 10 RIng dips – all UB
10 T2B – 1st 3 sets; shoulder started to hurt, so lst 2 sets did 20 knees-to-chest crunches
15 RKB Swings- 85#
MHR:170
Just a note, I personally never kip anymore because I’ve had so many previous shoulder problems (hyper mobile for me). You might consider the same until you address the mobility. It’s been over 3 years for me!
Thanks, Michele. With the T2B, my shoulder pain it is posterior, where the lat meets the right shoulder, deep. I’ll definitely modify until I get the things more mobile and stable.
I may also try super-strict and slow with fewer reps, as I think T2B is intended to be a core exercise, but I usually feel it more in my shoulders and forearms.
A. 165 lb
B. Rx 20kg
Some core work
Nice! Have you ever tried any anti-rotation core work? Like Paloff Press?
I have not. I’ve never heard of it, I’ll look it up.
A.) Worked up to 325 then did working sets with 255.
B.) Rx with 70# kb American swing.
Super duper strong!
Went to a friends affiliate and did their workout. Went back and did the squats. Worked to 265 and did 215×3 at tempo with little time to execute before the class started. Plan on doing the EMOM tomorrow!
Whoot!
A: worked to 135
Completed all sets 135×5 reps
B: done with 50# kb
C: ran 1 mile
200 du’s with 5 burpees box jump overs every break. (70/60/60/10 du’s, so 15 burpee box jump overs) I forget my time, under 15 mins
D: 1 lap (apx 75 m) overhead yoke carry with unstable banded yoke, 25#plates each side.
2 laps (apx 150 m) sandbag carry 80#
X3.
That’s what you call a workout!
A. Worked up to 210 lb front squat. Then completed 5 sets of 3 reps @ 185lbs.
B. As prescribed. KB swings @ 50 lbs.
Sometimes I forget to post my results. I did today’s workout at 5:15 this am and just remembered to share with you guys.
Thanks for sharing! We love seeing your results and comments!
Promise didn’t fall off the face of the planet. I’ve been in Arizona this past week visiting in-laws for our first baby shower, and have been working out at a local box (Crossfit Incite) for the week and doing their WOD’s. This was today’s: A. Work up to a heavy clean and jerk (205 lbs) B. EMOM (12 min): Even Minute — 3 C&J @ 70% (145 lbs) / Odd Minute — Row 15 Calories C. GHD Back Extensions 3 X 5 PS – Michele, I mentioned to them about following your program and they only had nice things to… Read more »
Awesome to hear! Thanks for sharing. 🙂 What’s the best/most confusing baby gift you received?
Best one I’d have to say is either the baby thermometer or the rear facing car seat mirror. Never would have thought I needed those!
Looking forward to getting back on the program tomorrow ?
A1. Up to 225
A2. All sets 5×185
B. As Rx. Strict ring dips. Dips and ttb ~20sec, KBS ~30sec
Nice!
A1.255, 275(f),
A2.205×5 for 5 rounds
B. Rx unbroken
Whoot!
This was from last week and I didn’t want to miss on DLs but have been super busy and missed the last 5 days. Moving and selling a house sucks btw.
A1) 3 sets of
6-8 Deadlift @315-335
90 sec rest
20 dips
90 sec rest
A2) 305 front squat
5 sets of front squat. 3 reps every 3 mins
1-225
2-225
3-245
4-245
5)245
B. Done RX
Did you get everything taken care of with your house? Where are you moving?
House is finally listed on the market. We are moving to Puerto Rico. Still working on finding a place to live here.
Thank you for asking. Stressful times but I’m trying to get some training in.
A. 275
A2. 5x 225-4 Holy Tempo
B. All unbroken with 32kg
Nice work! Especially with that fun tempo. 🙂
A. 335
A2. 275 for 5×5 with tempo
B. Completed UB strict ring dips, UB T2B, 15 Russian 32kg swings
Great job, Matthew!
A: up to 100kg
5×75/5×77.5/5×80/4×82.5/3x85kg
Lower back/spine was feeling funky (like sharp-ish not general soreness) especially in the bottom portion of the squat with the back extended so I didn’t go heavy…
Didn’t have time for part B – may do it later but with really light weight
Errrr that doesn’t sound good with the back. Will you please monitor that and have it checked out? Sharp usually = nerve.
My back is funky so I would like to sub the Front Squats for an alternative exercise? I was thinking of the barbell lunge or a Bulgarian split squat?
Either of those would be excellent choices!
How about sets, reps? Any suggestions?
Four Sets:
Barbell Lunges x 16-20 steps (or BSS x 6-8 per leg)
Rest 60-90 seconds between sets
If you want to mix something else in, may I recommend some thoracic mobility or scap corrective work? Need suggestions?
Wow, thanks for the mobility links. And thanks for the recommended sets and reps. 🙂
A: go to 100 kgs
5 reps x 80 kgs / 3 x 85 / 3 x 85 / 3 x 87.5 / 3 x 90
B: 15 Static Dips + 10 T2B + 20 KB Swings 12 kgs
Nice!