Workout of the Day
A.
Five sets of:
Muscle-Snatch x 1 rep
Rest as needed
B.
Six sets of:
Snatch x 1.1.1
(rest 10 seconds between singles)
Rest as needed
Build over the course of the six sets to a heavy triple.
C.
Three sets for max reps of:
30 seconds of Strict Handstand Push-Ups
30 seconds of Rest
30 seconds of Kettlebell Swings (32/24 kg)
30 seconds of Rest
30 seconds of Kipping Handstand Push-Ups
90 seconds of Rest
D.
Back Squat
* Set 1 – 3 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90-95%
Rest as needed
And then . . .
Every minute, on the minute, for 5 minutes:
Back Squat x 3 reps @ 85% of 1-RM
Finally able to work out after a month of doing nothing but eating percocet. Glad to work out again!
A: 95, 115, 125, 125, 125
B: Kept it between 125-135lbs with a couple misses at 135. Felt ok considering the time off.
C: Strict 13,8,6
KB Swings 16,16,16
Kip 9,7,6
This is where I felt the weakest today (HSPU)
D: 205,205,225,235…225×3 (Did 4min, I was smoked)
Glad to have you back Josh!
A. Worked up to 80
B. worked up to 85 (failed 3rd single)…5 sets
C. 1,15,13
0,15,10
0,15,10
D. 57kg, 65,70,75…
EMOM; 70
A. 195, 205, 225
B. 165, 175, 185, 205. went for a snatch PR #275. STUCK #285 but weight fell forward.
C. 16/17/12
8/18/8
5/19/9
D.285, 325,345,385, Back and knees sore, had to shut it down
Congrats on the PR Misi, keep up all that good work down at Dixie. I saw your Split Jerk on the mainsite, crazy man.
A) 55/60/65/70/75# (5# PR!)
B) 55/60/65/70/70/70# (felt strong)
C)
Strict HSPU: 11/10/9 (scaled w/one ab mat)
Kettle Swings: 15/15/15 (RX)
Kipping HSPU: 5/7/5 (scaled w/one ab mat)
D) Back Squats:
Set 1: 130# @ 3 reps
Set 2: 150# @ 3 reps
Set 3: 155# @ 2 reps
Set 4: 175# @ 1 rep
EMOM 5 mins: 155# (all sets felt strong)
A. Used the time to stay light and work on mechanics.
B. Stayed way under what I would have liked. Again just worked on different technique. I hate days like today but it has to happen.
C.
Strict 9/7/4
KB Sw. 16/17/17
Kipp. 12/12/10
D. Did one of our parnter workouts for this weekend with Nick Rocco
12 min cap
3 rounds each partner
5- muscle ups
12-wall balls 25# @10.5 ft
15-KB swings 70#
500 double unders as a team.
One person does a round while the other chips away at the double unders, then switch.
8:42
E. Done Based off 330#
EMOM done at 285#.
A) 85/90/95/100/105
B) 85/95/105/110/115/120
C) Strict HSPU- 5/2/3
KB Swings (no KB that heavy so used a 55# dumbbell)- 15/13/15
Kipping HSPU- 13/10/15
D) 3@140/3@160/2@170/1@190
EMOM done at 170
A. 50/55/60/65/68
B. 70/75/80/85/90F
C. Strict 12/8/6
Switched to exc pistols due to knee pain
Kip 14/12/10
D. Box Squat up to 130kg
A. 80kg was heaviest
B. 95kg for 1.1.1
C. Strict HSPU 11/10/5
KBS 18/18/19
Kipping 14/13/9
D. 130kg for the 5 min EMOM
A. 50, 50, 60, 60KG
B. 70/75/80/85F/85F – Kept dropping the bar infront of me
C. 7/16/9, 5/17/8, 3/16/9
D. 125, 135, 140, 150
E. first 3 sets at 275# lbs, last 2 at 295#
A) 135 145 155 160 165
B 165 175 185, 195, 205 working on technique “sweep the bar in shoulders back”
C)
275
315
345
375f
365
D) done at 325#
A) worked at 145lbs
B) Snatch 1.1.1
165-175-185-195-205-215lbs(x2)
C)
Hspu 24-17-13
Kb swing 15-15-16
Kip hspu 15-9-9
D) done on 415lbs