A.
Every two minutes, for 20 minutes (10 sets):
Hang Power Clean + Power Clean
Build to today’s heavy complex.
B.
Every minute, on the minute, for 12 minutes (4 sets) of:
Minute 1 – 50 Double-Unders
Minute 2 – 12 Toes to Bar
Minute 3 – 25 Push-Ups
A
Up to 100 kg
B
Done rx
A. 155-245
B. 2 rounds coming off being sick
A) Power clean complex up to 235
B) Complete Rx
Love your warmup ideas @Libb!
B. Last round was the most difficult. I was forced to broke T2B and pushups into smaller sets.
A. Worked up to 235#. Then did and extra successful HC at 245# and failed the PC.
B. Completed.
A. Worked up to sets of 210.
B. Double under practice. Double under practice. Pushups. Didn’t get through all on the last set.
A 75, 85, 95, 105, 115, 125, 135, 140, 145, 150(f) couldn’t get low enough to catch it.
B. Done.
DU – UB between 28 – 30 sec
TTB – UB x2 – 8/4 x2
Push ups – uhg – was happy I got 25 every round but boy, I suck at push ups.
C. 2 X max unbroken BPU.
12 (the bar needs to be sanded down, it was really bumpy and ripping my hands. )
21
A. 185, 195, 205, 215, 225, 225, 225, 225, 225, 225
B. Rx. 1 trip on dubs in 1 and 2 but three rest went unbroken.
C. Some handstand walking, Archer pullups, wall facing hspus, and accumulated 1 min in an lsit
A. 135-190
B. DUs 16/19/12/9 B2 & B3. Done
A – up to 205
B – done
Back from vacay and it wasn’t murderous today, but that disney world pixie dust sure shook off in a hurry
A. Hang power + power clean up to 245, failed the 250 hang
B. 12m EMOM:
50 double under (83 last round)
12 TTB (15 GHD sit ups last 2 rounds)
25 push ups (40 done last 2 rounds)
All unbroken.
Rx++ day
A. 35# – 100#….these felt good….BUT…don’t think they looked very good….work in progress
B. EMOM for 12 min
50 DU – WOOHOO…All UB (30-32s each round)
12 T2B – 10/5(oops thought it was 15), 6/6stict, last 2 set UB strict (25-30s each round)
25 Push Ups – 10/10/5, 10/5/5/5 rounds 2-4 (40-45s each round)
C. EMOM for 5 min (45s work / 15s rest)
Supine hollow hold
D. EMOM for 5 min (45s work / 15s rest)
Superwoman hold
***only 15s rest between C and D….this was total mental fortitude…helps when Quiet Riot “Mental Health” is playing!!!
Congrats on the DU- amazing improvement in the last year. C&D is just crazy!
If they felt good, i’m sure they looked better than u think. Btw i think u’re a sadist haha, very impressive itinerary
A. 135,185,185,205,205,225,225,235,245,255 no misses. Should have started a little heavier but haven’t cleaned in a bit.
B. Done.
A. Up to 215 lbs. 225 would have been a super PR but I’ll settle for 215!
B. Rx: all unbroken minus last two rounds of push-ups. Push-up game is pretty weak!
Nice work!
Hey Everyone! Went on Vacation last Thursday until today. I did last Friday’s because it looked super fun.
A: (Snatches)
140, 155, 165
165, 185, 190
The 2 position Snatch I couldn’t get up to 80-85%. I was close though. I did these at 200#. Failed one set 🙁
B: (800, 50 CTB, 800)
8:55 RX. Did a set of 30 UB. Wanted a little more unbroken but still happy.
Are you sure you were on vacation? That’s a damn fast time on B for someone that just took 5 days off! GREAT work Chase!! Obviously vacation agrees with you!
E2MOM 6 sets
Power snatch + hang snatch +squat snatch
60%-65#
65%-70%
70%-75#
75% x3sets – 78#
Backsquat
6set of 2 reps/ 5 sec decline, 1 sec pause at bottom
75/85/85/95/105/115
Stayed light to work on depth and form
9min AMRAP
15 cal row :44/:49/:54/:50/:52
10 abmat sit-ups
5 DL @115#
5 rds
A. 115/125/135/155/165/165/185/185/205/215. 10# HPC PR. I based weights on my PC (220). These felt good.
B. Done as Rx’d. I broke push up into 15/5/5 rds 3&4. Otherwise UB
Congrats on the PR Trion…Great work on B…those push ups got tough quick!
Thanks! Great job on those DU’s today!!
Anika
A. 95/105/115/125/135/140/145/150/155(f)/155(f)
B. Done with only 20 pushups in the 3rd and 4th sets.
On a side note, Luke and I recently purchased the Rich Froning signature mattress, so watch out for some superhuman scores to come! Haha!
is the RFSM really a thing?
Yes! The company is called Hibr. So far it’s been very comfortable!
DAMN girl…those PC # are insane…GREAT work! Ok…so you announced that you purchased this new awesome mattress…so does that mean we can all schedule a night to come try it out…you know to see if we want to purchase one also!! I’m not going that extravagant on the Rich Froning merchandise..but I am looking at his speed rope on Rogue….Anyone have one???
A. Workedup to 280# for last set
B. Rx except last set of push-ups took me just over a minute.
Incredible work on the cleans and B too.
Daaaaang, 280# hang power clean….
BEAST!!!!!!!
A. Hang Power Clean + Power Clean up to 100kg/225#. Don’t know my previous HPC pr but I’m pretty sure it was lower than 100kg. So yay! These felt rocksolid today, I guess all those booty activation drills from the past weeks are paying off!
B. Done as RX, finished the last round of PU’s just outside the minute.
High volume push ups aren’t my strong suit, but it’s getting better!
Great work Steven!
Looks like a PR to me! Nice job, congrats
Congrats on the PR Steven! Pshh..who needs push ups when you can power clean 225#…lol