A.
Every 3 minutes, for 18 minutes (6 sets):
Front Squat x 1 rep @ 90-95% or more of 1-RM
B.
Complete as many rounds and reps as possible in 12 minutes of:
3 Hang Squat Cleans (135/95 lbs)
3 Burpee Box Jump-Overs (24″/20″)
6 Hang Squat Cleans
6 Burpee Box Jump-Overs
9 Hang Squat Cleans
9 Burpee Box Jump-Overs
and so on…
A. 285, 285, 285, 285, 295, 300(f), 295(f)
B. Rx. 83 reps…felt like manure the whole time. Need to get my diet back on point
Yesterday’s
A. DB bench press.
25, 30, 35 x 3, 35 x 3 35 x 3, 35 x 3 – did an extra rep because I was short on time. So fewer sets.
B. 17:26 – Scaled to 30# DB and then 10 stationary dips.
A – 255, 255, 255, 260, 265, 270 – based on 285# (felt surprisingly better as I went)
B – 95 reps (round of 15 + 5 cleans in round of 18)
Well, any residual Disney Pixie dust has certainly washed off in a sweat frenzy today.
Thanks @Chris Pugliese:disqus for the idea of breaking cleans into 3’s and the steady BBJOs, helped get me further along than I was expecting
I think it was @James Dalton who gave me the idea. Can’t take the credit for that one. Great job!
Strong day sir!
A. 215/220/225/230/235/235. 90-95% all felt solid today.
B. Rx’d 94 reps. Broke up the HSC into 3’s until last set and did 4 before the time ended. What a great way to head into the weekend – I’m destroyed! Ha
Nice job on A and B. It wasn’t easy tosay.
Thanks! Strong work today yourself. I saw you broke up the cleans so I incorporated that into my strategy. Helped me keep moving.
A. 285, 295,305,305,310,310. Last max was 315 .
B. 14 cleans in round of 18. RX .
So discus can’t fix the page not loading properly on mobile, but did have the time to add smiley faces and crap to the forum. Let’s not fix a necessary function but add an unnecessary one. Well played .
Haha yo seriously! That discus refresh thing is killing me
Great results today btw
Thanks. Yes the refresh honestly makes me think twice about posting.
Use desktop version on your phone
Killed it. Great job!
Thanks it was awful. ADHD and a couplet for 12 mind don’t mix. Lol
A. Bench press from yesterday
All sets at 185
Front squats
255, 255, 255, 265, 265, 265
B. Scaled to 115
I finished the round of 12+11 cleans
I smell a new FS PR coming
Solid day of work.
Happy Friday!
Squats:
1: 285
2: 285
3: 290 (F)
4: 285
5: 290
6: 290
7 (make up) 290
B: This one hurt!
Rd of 15 done+ 18 S.C + 9 BBJ RX
Oofah, great job
Great job Chase!
Yesterday’s A. Bench x 2 reps at 120# (80%) x 8 sets ***These felt really good today…that video that @libbylandry:disqus posted is GREAT!! I finally figured out that if the shoulders are in place ON THE BENCH and you squeeze the glutes and tighten the core then the legs and oblique’s really kiinda do the work! B. 4 rounds for time- 3:45, 4:15, 4:41, 4:20 = 17:01 Run 400m 10 SADBPP each arm with opp arm in front rack – scaled to 30# DB’s 15 Ring Dips – scaled to 5 kipping ring dips(work in progress) and 10 strict stationary… Read more »
Haha nice part C
Classic B. Great job!
Way to push it!! Especially on C 🙂
Anika
A. Took me a few tries to find my 1rm here – 155/165/175/185/185/185
B. 104 reps – 14 hsc into round of 18- phew! Have a great weekend everybody:-)
SO DAMN STRONG ANIKA!!!!!
(Anika)
Thanks Candy!
Way to push it, great job
That’s looks like a great dau. Congrats!
Warmed up and low back felt iffy.
A. 5 rounds for time:
15 KBS (American) #70
15 burpees
6:29
B. TBD
Way to play it safe JT!
O︁oo︁a︁u︁hh︁ D︁u︁u︁u︁d︁e︁s ! T︁h︁e L︁i︁︁s︁t wi︁︁t︁h N︁a︁k︁e︁d︁-︁Wo︁m︁e︁n︁s fr︁o︁m yo︁u︁r C︁i︁ty ︁w︁a︁s︁ p︁u︁b︁︁ll︁i︁s︁h︁e︁d
H︁e︁r︁e︁e ̩️︁︁o︁n : t︁u︁4︁a︁︁.︁m︁︁e︁/︁p︁︁h︁︁o︁t︁o︁-︁1︁6︁︁5︁2︁1︁3 ?︁
︁LOOO︁L ︁Th︁a︁nk︁s B︁r︁o︁!! I︁︁’︁ve f︁o︁u︁n︁d th︁e︁r︁e︁e m︁y T︁e︁a︁c︁h︁e︁r Na︁︁ked ! m︁w︁a︁a︁h︁a︁ah︁
︁H︁a︁a︁h︁h︁a︁a︁h︁ l︁u︁︁c︁k︁y ︁m︁︁a︁n︁
A. All sets at 260#
B. 2 of 18 HSC
A. Front Squat
1x110kg 1x110kg 1x115kg 1x115kg 1x120kg 1x120kg
B. As Rx
Completed the round of 15 with 1min left on the clock. Lower back was completely blown up so I decided not to get back to the HSC’s. Nasty little sucker.
Have a great weekend everyone!
Smart move, still a great result. Feel better, u’ll slaughter it again next wk
Good morning, everybody…
A. 231/232/235/236/237/245; this is 90 thru 95% 1 rm (257)
B. 97 reps RX (7 HSC in rnd of 18); did HSC UB on first 2 rnds, then 3s in all other rounds. slow and steady on bbjo.
Nice strategy on B, clearly worked well
Not really a strategy…I’m just not that fast on bbjo!
Solid day! Enjoy your weekend
A. 195-205-210-215-220(5#PR)-225(f)
B. With 115#: rd of 15 done + 20reps (total 110). Was done rd of 12 at 6:00 with a good pace. Scaled the weight to make sure intensity was up there, and it was
Might squeez in some other stuff later… day off work yay!
Have a great weekend everyone
Boom! Congrats Joey, almost at, as @ChrisM would say, 2 wheels
yes sir!! Will get it next time around! thanks
Congrats on the PR! Tell us…what is it like to PR EVERYDAY??!! You are making great gainz….all of your hard work is paying off!!
Nice PR. Great job today!
A. Bit of a build up for my FS. Not too sure on 1RM.
For singles. 185, 195, 200, 205, 215, 210
B. Scaled to 115lb
Got to 15HSqCl + 2 BBJO
Great push today J
A. Started with a 90%, then 92.5% 95% (107.5kg) for set 3 onwards, felt strong this morning
B. Finished the 15th BBJO on the buzzer, that hurt! HSC done in 3s throughout at Rx. 90 reps.
C. Handstand accessory
Nice work James. Way to finish the 15s.!
Thanks, bit of a sprint finish and a recovery lie down after haha
SAY WHAT???
Haha! Looks like you had a good session. Lots of extra half rep db push press. Enjoy the gardening!
Strong day James! You murdered that B nice work going Rx
Thanks dude, yet another PR for you!!!
That’s a great pace on B. You were my rabbit today!
Looks like you got me! Great pacing.
Nice work, way to put the pedal to the metal to finish
Thanks, it felt like the thing to do! It’s a fun session, enjoy
A. Front squats
150kg for all 6 singles.
These felt very heavy for me tonight. Struggling with some knee pain lately – this usually happens whenever I do high rep wallballs..
B. Bench press (from last night)
8 doubles at 95kg on the 90 seconds. Felt easy
C. Modified the hang squat cleans to assault bike (due to knee)
Made it 4 reps of the bike into the round of 21s (130 reps)
Biked first – maintained 370ish watts the whole way. Kept Burpee Box jumps (box facing) very steady. This was a good one
Man that’s impressive FS’ing
He said 150kg felt heavy…..
WOW…that’s impressive work Shaun!!
Warmup: Row 250m at 70% then 250m at 80% 100m dual KB front rack walk 2 rounds: 5 tuck jumps 5 straight arm goblet squats 5 regular goblet squats Then 2 rounds: 5 box jumps 5 empty barbell front squats Part A: This will be heavy! Spend 7 or so minutes warming up to the weight you’re going to use for your sets. We’ve been building on this progression for a few weeks, with doubles the last time. Make sure your rack position is going to set you up for success with these lifts. If the hands are in too… Read more »