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 clock running.
At 3,2,1,GO perform the following:
Three rounds for time of:
135/95 lb Power Snatch x 10 reps
30″/24″ Box Jumps x 20 reps
C.
At 10:00 minutes on the running clock, perform the following:
Three rounds for time of:
135/95 lb Push Press x 15 reps
Toes to Bar x 15 reps
D.
At 20:00 minutes on the running clock, perform the following:
For time:
Row 500 Meters
20 Burpees Over the Erg
Row 500 Meters
A) Worked up to 215 for 2 reps
B) 9:56 rx’d (this made the rest of the workout quite interesting)
C) 9:57 rx’d
D) 6:31 (sub’d 400m run, luckily I’m a better runner than rower
)
Burpees over the barbell too
A. Built up to 140#
B. 7:15/75#
C. 7:00/75#
D. 7:00
really slow here
Nice Consistent times!
Thanks Payton! Great job today.
A. #345 (17 lb PR!)
B. 6:06 snatches (10, 3/3/2/2, 4/3/3)
C. 5:00 push press (15. 15, 9/5/1)
D. 4:40 rows (1:50, 1:43) went fast UB on burpee over rower, very happy.
Damn, 345#, wish I was there to see that. Frickin awesome man
A. 305# (failed 325#- so close!)
B. 7:43
C. 8:23
D. 6:03
A. 163 (pr)
B. 6:52
C. 6:31
D. 6:31
A) 265/275(F)
B)7:17
C)5:41
D)5:53
A. Worked up to 275 lbs
B. 4:55
C. 4:30
D 5:23
A. Worked to 255
B. 6:58 rx
C. 3:35 rx
D. 5:35 rx
Ouch.
A. worked to 150# (15# PR) Yay!!
B. 9:39 Rx
9:49 Rx (didn’t start till about a minute in)
7:40 Rx
Nice beat down…heavy weight for me but i did it!!
A. worked to 265
B. 6:23
C. 4:47
D.5:04
Workout of the Day
A.
Take 15-20 minutes to build to a heavy Split Jerk
335
3 misses at 245
5 misses at 250
I am officially stupid.
I am resting the rest of the week because I am competing this weekend in Fresno.
Mental struggle today
A) Worked up to 95# (chest was feeling bothersome so didn’t go any heavier)
B) 8:44 @ 65#
C) 8:15 @ 65#
D) 6:32
A. 165# 5#PR!
B. Scaled to 70# 7:09
C. 7:51 RX
D. 6:55 RX
A. 150
B. 8:40 (85 lb)
C. 7:00 (85 lb)
D. 7:02 Rx
A.
Worked to 255# About 40# under my max. Everything felt super heavy today, felt slow and just ‘off’. Didn’t push it any further.
B. 4:36
C. 4:55. Things fell apart here. Broke both movements far more than I should have.
D. 4:40 tried to pour all I had into it. Which is what probably led to an incredibly long recovery time. Awful!
Hoping I’m not coming down with what everybody’s got, cause today was a struggle.
A. Worked up to 65kg (3lb pr)
B. scaled to 75lb for both parts…
7:13
6:29
6:14
Mentally tough, thankful for a rest day tomorrow !
Tuesdays squatting really sucked the soul out of my legs
A: ->90kg
Did not feel that fast today, glad I got 90kg
B: 9:13 (50kg/60cm)
C: 9:14 (50kg)
D: 7:16 (1:59/1:51)
Scaled down a lot but should have scaled down the no. reps also as it became more or less 27 mins of continuous work. Humbling.
A. 100 kg
2 fails at 105 kg (no progression for few month now!!)
B. 7:46 rx
C. 6:27 rx
D. 5:41 (1:50 and 2:00 row)
A. Worked up to 120Kg
B. 8:54
C. 7:35
D. 7:03
Good one!!! Kicked my ass, but I loved it.
B. 8:28
C. 7:17
D. 5:39
Performed one day later.
A. skipped due to time
Scaled weight to 115 lbs for B & C, due to being in rehab mode.
B. 8:51
C. 6:12
D. 6:52
Good stuff. The 30″ box jumps owned me today! After taking time off, double-unders and box jumps are really tough again. Toes to bars felt really good.
A.
133kg (PR)
B.
7:19 Rx
C.
5:41 Rx
D.
5:52 Rx
A. 110kg
B. 6:25 with stepdown
C. 6:25
D. 5:12
Good workout. Loved it!
Now Qi-Gong restoration.
Thanks!
A- Hit 310# last week for a PR this week hit that again. Hit 315# felt good so went for it with 325#. Stopped there. Felt sharp and was a 15# PR.
B- 6:34 Box Jumps FML
C- 4:33 S2OH UB
T2B are still somewhat of a work in progress to string big chunks together.
D- 5:25 MENTAL BATTLE.
Forgot to post yesterday…
A. Worked up to 80kg (PR!)
B. 9:32 Rx
C. 7:27 Rx
D. 7:22 Rx
A) 315 pr
B) 7:30
C) 4:43
D) 5:52
A. Worked up to 265. It felt great, but pulled a muscle in my neck.
B. 7:31
C. 6:06 – my abs are getting blown out on toes to bar.
D. 5:43
WU: 2 min airdyne, mobility
A, Bench Press x 5 reps:
135, 155, 185, 205, 225, 245
B. Split Jerk x 1 rep:
135, 155, 185, 205, 225, 245, 265(f- almost had it locked out but I started doing the side shuffle and had to dump it before I tripped over the weight stack.
C. Three rounds for time of:
-Power Snatch x 10 reps (135/95)
-Box Jump x 20 reps (30/24)
8:42 RX (Did 10 unbroken power snatch at 135# for the first time. Second and third sets were 5+5.
*at 10 mins on running clock, do:
D. Three rounds for time of:
-STO x 15 reps (135/95)
-T2B x 15 reps
8:18 RX (First two sets were 10+5 for both movements, last set was 8+4+3.
*at 20 mins on running clock, do:
E. For time:
-500 m row
-20 Burpees over the erg
-500 m row
6:15 RX
F. Upside down rope climbs. 2 handed skin the cats on the ropes, and L-sit holds using 2 ropes.
G. Mobility