Workout of the Day
A.
Take 15-20 minutes to build to a heavy Split Jerk
B.
For parts B-D, you will leave a running clock.
At 3,2,1,GO perform the following:
For time:
95/65 lb Thrusters x 20 reps
5/4 Muscle-Ups
95/65 lb Thrusters x 15 reps
4/3 Muscle-Ups
95/65 lb Thrusters x 10 reps
3/2 Muscle-Ups
95/65 lb Thrusters x 5 reps
2/1 Muscle-Ups
C.
At 10:00 minutes on the running clock, perform the following:
Three rounds for time of:
95/65 lb Hang Power Snatch x 10 reps
Chest-to-Bar Pull-Ups x 20 reps
D.
At 20:00 minutes on the running clock, perform the following:
Three rounds for time of:
95/65 lb Push Press x 10 reps
95/65 lb Barbell Walking Lunges x 20 reps
(barbell can be back racked)
Wow, did I ever feel like a slob today, lol. That was tough! So happy I finished it. Well almost did…
A. Worked up to #185 and worked on form, Did heavy bench in between sets.
B. 4:38
C. 4:00ish… I ripped my hand with 10 C2B to go so I shut it down
D. 2:00. Thought this felt a little too easy and I realized I only did 10 walking lunges when I was supposed to do 20, oops!
Thanks CJ!
FRICKEN GRAWESOME DAY TODAY AND A WELL DESERVED REST DAY TOMORROW. BUT I WILL RUN A 5K TOMORROW JUST TO BE ACTIVE. WITH A 40# VEST SHALL I ADD. HAHAH. LOL!!!
A. PR’ed with twisted ankle @ 370# YEAH BABY!!!
B. 3:04 All Unbroken
C. 3:23 All Unbroken with a sore shoulder
D. 2:11 All Unbroken with a swollen ankle
Great times man!
GET AT ME BRO!!!!!
A. Only 240, wasn’t feelin fast at all
B. 4:46
C. 5:10
D. 2:59
Body is beat
A. Worked up to 60kg
B. 7:06 (subbing ring dips:10,8,6,4)
8:06 (only 2 rounds, freaking whimp today with my hands on C2B)
4:54
A.
185,225,235,255, 265 fail- felt fast and strong today
B.
8:31 (did bar MU, 4,3,2,1)
C.
7:43
D.
4:30
A. 285
B. 4:09
C. 7:13 – Those C2B pull ups got me!
D. 5:16
Good workout today!
A. Worked up to 145# (20# under 1RM). Felt slow and was missing my jerking partner.
B. 7:30. Did muscle up attempts + ring dip
C. 9:50. Rip on hand seemed to make this harder.
D. 4:22. Rested about 20s in the beginning.
Tough day!
Is that me?
I’m flattered to be your jerking partner
Yes! Missed you!
A. Worked up to 265#. Jerk has absolutely sucked lately. PR is 290#. Can’t figure out what the deal is? Super frustrated!!
B. 2:42 UB
C. 5:17 CTB’s fell apart terribly!! Usually do ok with them. Not today!
C. 2:49 UB
a) worked up to 65 (previous pr) failed 67 twice but I was really close!
b) 5:57 subbed ring dips at 8-6-4-2
c) 8:30 Really need to work on CTB
d) 4:26 just happy I didn’t drop the bar
A. worked up to 225 current pr felt strong!
B. did at 6:28 (at school’s gym had to replace muscle ups with bar muscle ups.)
C. 8: 15 (pull up bar was sketchy my sweaty hands and the rubber just couldn’t agree.)
D. 4:43
A.) 275 (made this up upon waking up, not smart, too short of a warm up)
B.) 4:48 failed 2 MUs (paced the thrusters too much)
C.) @5:10 had 5 pullups left and hands ripped so i called it
D.) 3:01 UB
A.Worked up to 170. Felt easy, but returning the bar was hurting too much- using iron plates so can’t drop the weight from the top.
B.
4:13 subbed 4×4 pull ups/dips for each muscle up.
C.
5:02 snatches unbroken but gosh did the pullups HURT the hands. broke them up quite a bit.
D.
3:47 never put the bar down. My glutes FELT this big time!!!!
A.Worked up to 150. Felt really good.
B.
5:52 Mike helped on the muscle ups.
C.
6:21 broke chest to bars into sets of 10; snatches into sets of 5.
D.
6:58 I love lunges, they are my favorite thing ever! LOL. Push presses were really easy though.
A) 75kg
B) 5:14
C) 4:36
D) 3.56
A. Power Jerk PB 106,5kg
B. 6:20
C. 9:03
D. 5:45
A- Upto 300# felt tight today.
B/C/D
4:38/4:48/2:53
A) Split Jerk worked at 80% 1RM 275lb
B) 3:36 Unbroken
C&D couldn´t continue for a hard pain in my back