10:00 as warm-up:
Run, row, or AirDyne @ easy pace
Dynamic hip & shoulder mobility of choice
Wall balls and box up-and-overs, a few reps of each
A. Front squat, build to a tough single in 12:00
+
AMRAP in 6:00 of:
5 DB thrusters, 25-35% of A in each hand
10 box up-and-overs*, 24/20″
*get from one side of the box to the opposite side w/both feet touching the top of the box on the way over – hips do not need to come to full extension
Post loads and rounds to comments.
SCHEDULE NOTICE: CSC will be closed today from 1230-1630 – all classes will run as regularly scheduled
{ 14 comments… read them below or add one }
A. 235 – a 30 lb pr
+
1 round with 60 lb dbs, scaled to 45 lbs for the next round, got two box jumps into the third round before face planting over the box.
3 sets, 1 beginning every 5 minutes, of:
Lying Tricep Extensions, 3x8x140 (got 6 on sets 2 and 3)
Reverse Hyper, 3x10x90
being/will
Clean and Jerk – build to a tough single in 10 min
rest 5 min
Row 500 m @ 97%
rest 3 min b/t sets x 3
Clean n Jerk – 185, 205F
Row: 1:51.8-1:49.9-1:53.8
+
Tabata AirDyne – 74 cals
Good luck! To everyone attending the Garage games including vanilla ice.
A. 205 – 20lb PR
3 rounds + 5.
5×4 overhead squat @115
5×4 front squat @160
DU practice – 42 unbroken
A. Up to 200 (PR+10)
+
4 Rounds*, 50# DBs
*A bit shy of locking out left arm on last thruster rep
All @ 90% aerobic:
15:00 of [200m run + 5 box jumps, 20" + 5 burpees + 5 toes-to-bar]
5:00 walk
7+ about 75m
15:00 of [250m row + 7 kettlebell swings, 35 + 10 lunge steps + 10 double-unders]
5:00 walk
6+94m
15:00 of [20 AirDyne calories + :20 handstand hold + 5 pull-ups + 5 back extensions]
4+18cal
215 PR
5 or 6 rounds lost track
Last thruster was definitely not up to games standard. Left arm was finished.
Collegiate football
Bench Press 2×5 @ 75%, 3 @ 85%, 2×3 @ 90%
Complete 8 rounds for time:
3 Front Squats @ 70% of 1 RM
10 yard Flying Start – take 10 yards to accelearation
6 Dips
Rest :45 between rounds.
Bench: 195, 225, 235
Front squat: 205 didn’t time it but approximately :45 of work each set for a total around 13:00
225 (PR+20)
3 rounds + 1 db thruster
A1. Clean pulls, 8 x 2 @ 115% max clean; :10 rest
A2. Power clean, 1-1-1-1-1-1-1-1 adding weight each set; 3:00 rest
B. Clean-grip deadlift, 5 x 7 touch-and-go tough; 2:00 rest
+
5:00 AMRAP of:
8 ring dips, unbroken
A1. 285
A2. 205, 225, 230 x 6
B. 230, 245, 255, 270, 280
+
9 rounds. Failed 8th rep on 10th set.
All @ 90% aerobic:
12:00 of [200m run + 5 box jumps, 20" + 5 burpees]
3:00 walk
5 rounds +200 meters
12:00 of [250m row + 7 kettlebell swings, 35 + 10 lunge steps + 10 double-unders]
3:00 walk
4 rounds +100 meters….kept messing up on the double unders
12:00 of [20 AirDyne calories + :20 handstand hold + 5 pull-ups + 5 back extensions]
3 rounds
That was fun!
A. DB split squats, 3 x 8-10/leg, 32X1; :60 rest between legs
B. Kettlebell swings, Russian, 4 x 16 heavy unbroken; :60 rest
+
4 sets of:
15 ball slams, 20
15 hip extensions, pause @ top
200m walk rest
A. 5 lb DB, 10 each leg
B. 45 lb
Part 2 complete