A.
Every two minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
Then rest two minutes before starting…
Every 3 minutes, for 6 minutes (2 sets) of:
Back Squat x 1 rep @ 101-105%
B.
For time:
50 Wall Ball Shots (20/14 lbs)
25 Toes to Bar
40 Wall Ball Shots
20 Toes to Bar
30 Wall Ball Shots
15 Toes to Bar
A. Bryan – 135#, 165#, 185#, 205#, 225#, 225#. Christy – 65#, 75#, 85#, 95#, 105#, 115#.
B. Bryan – 14:45.
A. 101/120/140/160/170/175/185/190# (not a PR, but a VERY solid ass-to-grass 1RM)
B. 11:09 RX
Bonus. Snatch balance work
SUPER stressed and tired the past couple of days, pretty sure that effected my BS weight.
A. 205/240/275/315/335/350, then hit 375 for a solid 1, failed at 380. Felt like I could have had it, got buried in the bottom and came too far forward. Will try again in a few weeks.
B. 13:56 Rx. Need to work on T2B…
https://youtu.be/PflFlZBac0I
https://youtu.be/VfcqzWF0zlg
Snatch balance work videos…thoughts? https://youtu.be/VPphkEQLQH8
A. 101/120/140/160/170/175/185/190# (not a PR, but a VERY solid ass-to-grass 1RM)
B. 11:09 RX
Bonus. Snatch balance work
SUPER stressed and tired the past couple of days…I’ll spare you the dets.
A. BS 160-190-215-240-260-275 // 1 x 295-305
Not a true PR but been a while since 305 and felt like there was plenty in the tank.
B. Spin class took over the area, so had to improvise.
EMOM HPC+CLN: 135-155-165-175-185-195
Benchmarked 500/250/100m rows. Probably the wrong day to do that.
A) 5 x 60kg, 5 x 71.5kg, 3 x 82.5kg, 2 x 92.5kg, 2 x 97.5kg, 1 x 100kg Then 2 sets 1 rep 105kg. 1st time in easily a year that I’ve done 100kg plus due to injuring my back. Was nervous but it went fine. Trekkers a bit rubbish but happy to have got under it and not failed. Backed off my true percentages for the 2 reps onwards sets as didn’t want to go too hard too soon. B) 10:14 but did sit ups not T2B due to my shoulder. Seeing another physio this week. Quads a… Read more »
Everyone is doing so well!! So many PRs today!! Keep em coming! 🙂
A. 195-230-265-300-325-345
A.2 365PR-375x next time. Lifetime goal of 400 BS is approaching. 1 more yr
B. 11:53 T2B are my nemesis.
You will get there Chris!
Great work conquering those toe to bar today!
Hit 280. 15lb PR – very happy with this
16:34 Rx. This was awful took too many breaks but these 2 exercises are more of a goat for me.
15# is huge!! Congrats!
Great way to work on some goats! Put them into one workout and attack it 🙂
A) Back Squats based off 365 1RM
5@200/5@240/3@275/2@310/2@330/1@345/
1@370/1@385
B) 8:20 RX’d
Lots of fun today, got a big rush from the PR on my back squat and blasted through part B. Thanks for the great programming to get me here.
PR PR – big day Carter … nice work.
Thanks Chris, keep posting early so I have a kick in the butt
YES!! Congrats Carter! Thank you for your hard work and focus each day. That’s what makes the programming… great execution of it 🙂
A. Will back squat tomorrow or Thursday
B. RXd 9.40
Hey, first post here!
A) (based off #455)#250,285,340,385,405,415, couldn’t go up, 415 is the most my hone gym has. But I did 2 sets of 415 for the second part
B) 12 lb ball (highest i have) 12:30
Welcome Jacob!! Solid back squat! We need to get you somewhere where you can put more weight on that barl! 🙂
I’ll hopefully be getting more weight soon. 🙂
A) (based off #135) #75, 90, 105, 115, 122, 130, 137.2, 142 (#12 pr! Yay!)
B) 11:00. Broke the wb’s up to 10/15’s. T2b fine, unbroken.
Congrats on your PR Leslie!!
A.
225, 265, 310, 350, 370, 390, 415, 420 PR
B.
11:46 Rx’d
Still can’t handle those damn TTB like I used to, getting back to feeling a bit more comfortable though.
It will happen Brandon! Be patient and keep practicing! 🙂
A. 250/295/340/385/410/430/465 +15 /475 failed
Felt a little better last week but still happy with today, started this cycle around 450, 465 most I’ve done in about 10 years
B. 9:08 as rx, nice burner
Awesome Bobby!!
A. 145×5/175×5/200×3/225×2/235×2/250×1/270×1(5# pr)/280f. Rushed the attempt at 280. Next time….
B. As Rx. 9:07. Fun couplet
YES! PR! Good work Anders
A: 115, 135, 155, 175, 185, 195
Pr’d with 215 for both sets. Not super deep 🙁 In gym alone and get scared sometimes.
B: I was dragging by B: did rx’d in 14:30, I was focusing extra hard on hitting the 9′ and rested too long.
Also did some tabata sprints before hand and was hungry! So that could be why I was slow 😉
NICE AMBER! 215 is awesome!
Thanks:)