A.
Take 15-20 minutes to build to today’s heavy Jerk
B.
Against a 2-minute running clock, complete:
25/15 Calories of Assault Bike or Rowing
115/75 lb Push Press x max reps
Rest 2 minutes between sets, and complete a total of four sets.
A.
Take 15-20 minutes to build to today’s heavy Jerk
B.
Against a 2-minute running clock, complete:
25/15 Calories of Assault Bike or Rowing
115/75 lb Push Press x max reps
Rest 2 minutes between sets, and complete a total of four sets.
A. Bryan – 135#, 145#, 155#, 165#, 175#, 180# (f). Christy – 45#, 55#, 65#, 75#, 85#, 90#.
B. Bryan (200m run vs row) – 19, 18, 17, 17.
A. 285
B. Used 135
20,16,17,14
Day of rest 🙂
Had to improvise yesterday while on the road
4 rounds of:
10 x db bench (45/50/55/60)
20 x alt reverse lunges with 50# dbs
10 x strict chin ups
10 x t2b
I’ve got a lot of barbell work to make up this weekend!
Good one!
A: go to 70 kgs
B: 18 / 15 / 17 / 15 @ 1 min Run + 35 kgs PP
Whoot!
A: chose split jerk today and pr’d…135#
B: 22 21 20 22
C: 3rds of
Seated hand over hand rope pull 100′ w/80#
10 banded glute bridges
10 GHD back extensions @ 2022
D: 6rds
Run 90sec
Walk 90 sec
Apx 2 miles total
PR Star!
A) Split jerk PR @ 165 — this may have meant push jerk for the lift. Oops.
B) 19/19/20/18 with Airdyne and RX barbell.
Whoot!
A. C&J Worked up to 205 (25# PR)
B. Didn’t have a rowing machine avaliable at home so I substituted for bent over barbell rows to xiphoid process at 115#.
Worked @ 12 reps of rows then cleaned to push press position. Push press @ 115# x 10-12 reps. Completed 5 rds. Didn’t time rounds/rest, just completed them as fast as possible.
Holy smokes! That’s quite a PR star! And I’m very excited that you used xiphoid process in your notes for the day!
A) worked to a 210 push jerk. If only my overhead lifts were stronger!
B) 22/21/17/18 used an air dyne
If only…want to do something about it? Let’s chat about ideas!
Yeah, that would be awesome! I can shoot you an email if that would work better
A. 205# which is old PR failed at 215#
B. 95# typically had 35-40 secs for PP 15;12;11;13 (51)
Pretty solid day, Jay!
A. 185 (10lb pr)
B. 24,21,21,16
PR star!
A. Worked up to 105. Attempted 115, but at home in a small space where I can’t drop the bar easily, and no bumper weights so loud crashing when I do drop it. All that to say, I could have done a bit more, but not with my space or equipment.
B. @65# 19,18,18,19.
Accessory work:
100 DU – 32 unbroken… PR
20 pistols w/10# DB
Dynamic push ups
10 UB Kipping TTB – another PR! WOOT! Excited to finally be getting the hang of these.
PR stars! Congrats on the dubs and t2b!
A. Hit 230, so a new PR.
B. Assault for 25 and 9/7/4/3 with 115.
Unsurprising PR as my old is 220 and I have the same max in PP also. But a nice perk anyway. Assault bike totally killed me towards the end there.
PR star!
A. Stopped at 245. Felt a weird movement and pressure in my middle back.
B. 89
How’s your back feeling after the workout? All good?
Yes, thank you. My shoulders are stiff (limited ROM back overhead, so I was probably overarching my back to compensate). Need to get back to my extra OH SQ work; that seems to help.
A. Up to 265, failed at 275.
B. 64 reps RX. 14, 17, 17, 16. Sandbagged the first round.
Nice work, buddy!
A. Did Monday’s squats to 305
B. 20,18,17,18
Squatzila!
A. Only went to 185
B. 1. Row – 12
2. Bike – 12
3. Row – 10
4. Bike – 9
I have a rowing machine but not Concept 2. I know 200 m = 27 pulls. Can anyone help me with their average meters for 25 cals? TY
I don’t recall distance, but it was taking me about 55 to 60 pulls.
Thank you for the reply 40 something, much appreciated!! I’ll start at 57 and add a pull each round for fatigue
Sounds like a good plan to me!
A. 305 overhead felt pretty sketchy this morning
b. 26/20/17/17 assault bike, about a minute each round
Feeling beat up this morning so skipped part A. Hill sprint repeats yesterday left their mark.
B. As Rx 10/10/10/11. Needed to make a faster transition off the tower.