A. High-bar back squat, deep, 10-8-6-4, 3011*; 3:00 rest
+
3 sets of:
AMRAP pull-ups, COVP
400m run @ 90% aerobic
:60 rest
*be perfect w/tempo; if you cannot drive up in just 1 second, the rep does not count
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{ 27 comments… read them below or add one }
A. 135lbs, 155lbs, 185lbs, 185lbs
B. moved up to the blue band (arm is doing much better).
A. 135, 140, 145, 155
B. 11, 6, 6
A. 135, 140, 145, 150
B. 37* (-2 no rep) / 21 (-1 no rep) / 14 (-2 no rep), ~9:40 total time
* 35 is still a PR, good strong grip today, not even close to a rip
A. 115, 125, 135, 145
B. 27, 17, 15
5 rounds for time of;
1 press 185 @ 90% of 1 rep max ( max was 205 after split jerk yesterday, prob not a good idea for this workout in am)
1 strict pu
1 press 185
3 strict pu
1 press 185
5 pu
19:42 went slow to make pu were strict and no swinging
A.135-145-155-185.
B. 30-21-12
A. Snatch + power snatch (from blocks), 7 x 1+1 @ 75-85% 1RM; begin every :90
B. High-bar back squat, build to tough double (try to beat last week’s)
C. Pull-ups, chest-to-bar, 1 x max reps
+
Non-grip ab work of choice, keep volume light
A. 100
B. 225 due to squat cleans on Saturday
C. 13
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25 ab wheel of death toes to chest to toes
Muscle-Up + HSPU practice
0 Muscle-Ups achieved
24 HSPU achieved 4 sets of 6
OPT she
A. jerk practice – 10 min – work on feet – NO MAXES
B. mixed grip chin ups @ 22X0; 2-3 x 4; rest 2 min
C. farmers carry – heavy for 50 m – break as needed; rest 2 min x 3
D1. static ring hold – long neck, hands slight turn out with knee tuck; amsap (-5) x 5; rest 30 sec
D2. ghd sit ups x 15; rest 30 sec x 5
a. used 75lbs for jerk practice
b. done
c. 70lb KBx2
d1/2. done
A. 185, 205, 225, 245 ; B. 7, 6, 4
A. High-bar back squat, build to a max
+
10:00 of thruster & pull-up tech and speed practice, no fatigue; thrusters in sets of 5-10 and pull-ups in sets of 10-25
A. 225, never maxed on a HBBS but 15lbs higher then my two rep max
+
Complete
A. Speed box squat w/chains, 12 x 2 @ 40% bar load + 25% in chains; :45 rest
+
5 rounds for time of:
10 shoulder-to-overhead, 155
10 pull-ups, chest-to-bar
A. complete, 119 bar load + 74 in chains
+
7:40
A. High-bar back squat, deep, 10-8-6-4, 3011*; 3:00 rest:
145 lbs, 165lbs, 185 lbs, 195 lbs
+
3 sets of:
AMRAP pull-ups, COVP: 10. 9, 8
30 Calorie Airdyne Rides @ 80% aerobic: 1:21,1:29, 1:21
:60 rest
Evening WOD:
3.5 mile run, 7:37 pace
+
1/2 mile jog, slow pace
See Jessie:
345 (PR +5), 350F
+
Complete.
Build to 5RM deadlift.
+
6 rounds of:
1 minute KBS (15 swings @ 2 pood)
1 minute max meters on rower.
365
+
1683 meters. KBS Russian.
OPT
being
A1. Front Squat @ 30X0; 2-3 x 6; rest 20 sec
A2. 20 unbroken chin ups x 6; rest 5 min
A1. 165#
A2. Unbroken the first set, but had a 4-callus tear on the second set. Still managed 4/6 sets until I couldn’t grab the bar anymore. Searching for a way to prevent tears and keep my grip strong! Thinking about trying out the gloves they used at the games or some Mechanics gloves
Build to 5RM deadlift.
+
6 rounds of:
1 minute KBS (15 swings @ 2 pood)
1 minute max meters on rower.
405
+
1637 meters. KBS Russian.
SHE
A. jerk practice – 10 min – work on feet – NO MAXES
All Split Jerk. Started with 75#, moved up to 95#.
B. mixed grip chin ups @ 22X0; 2-3 x 4; rest 2 min
Complete 4/4/4/3
C. farmers carry – heavy for 50 m – break as needed; rest 2 min x 3
Used 2 pood for all.
D1. static ring hold – long neck, hands slight turn out with knee tuck; amsap (-5) x 5; rest 30 sec About 10 sec each
D2. ghd sit ups x 15; rest 30 sec x 5
Complete
See Jessie:
290 (PR)
+
Complete
A. 95, 115, 125, 135
B. 21, 15, 13 @ 8m49s
A. 53, 63, 63, 73
B. 11, 10, 7
A. 95, 100, 105, 110
B. 7, 8, 6
OPT see Brandon
a1. 135,155,165,155,155,145
a2. 20,20,8/12,10/9/1,x,x – couldn’t hold bar for last two pullup sets
worked on clean with the fat bar….want to improve grip strength
115, 135, 155, 175
10, 7,7
See McNaughton:
365
+
1595
A. Squat clean, build quickly to a tough single, not a max, FAST out the bottom
+
Three sets @ high effort of:
3 power cleans, tough touch-and-go
9 burpees, as fast as possible
150m row
5:00 walk rest
A. 150 happy with the considering my max is 160, still felt fast and easy
+
135#. 1:11 1:17 1:17 cleans felt great burpees actually felt fast and the rows were relatively quick. Good workout…
A. High-bar back squat, build to a max
+
10:00 of thruster & pull-up tech and speed practice, no fatigue; thrusters in sets of 5-10 and pull-ups in sets of 10-25
A. 205
+
Complete