Workout of the Day
A.
Build to a heavy Front Squat over the course of 5 sets – doesn’t have to be a PR, just “heavy” for today.
B.
Build to 80-85% of your 1-RM Clean in no more than 6 sets.
C.
Every minute, on the minute, complete 1 clean.
- Males – Start at 185 lbs and increase by 10 lbs every minute.
- Females – Start at 125 lbs and increase by 10 lbs, until you reach 185 lbs, then switch to 5 lb increases on the minute.
*Stop when you fail to achieve the prescribed load within the 60 seconds.
D.
Three rounds for time of:
8 Split Snatches (115/75 lbs – alternating legs)
7 Bar Muscle-Ups
400 Meter Run
A. 295#. Got that PR I missed last week
B. Built to 225#
C. Got 235# on 3rd attempt in the minute. Dunno why these sucked today. I made sure to squat clean all reps which made the min rest pretty short.
D. 8:37
Wasn’t sure about standards for split snatch but made sure my front leg broke parallel on each rep. Did the snatches unbroken and the bar muscle-ups in two quick sets 3-4,4-3,5-2. I think with a bit of practice I could have went unbroken on them I use a different kip than on rings more like a toes to bar kip. Lost some time in transitions too. Interested to see what the top guys do, someone like Dan Bailey will crush this in like 6-7 minutes I bet.
A. 5×5 benchpress up to 205 (because of very very sore legs from competition)
B. worked up to a easy 195 squat clean focus on technique
C. Three rounds for time of:
8 Split Snatches (115/75 lbs – alternating legs)
7 Ring Muscle-Ups
450 Meter Run
13:05 very nasty the mu’s after the split snatches
A. 305 felt great
b. worked to 255 felt easy after FS
c. as rx.ed 11:53
great wods gonna start this daily thanks!
A. Worked to 315lbs
B. worked to 240lbs
C. 185lbs – 275lbs. Missed @ 285.
D. No time. So many errands to run before the trip. Vegas first then to LA. CJ, would love to come shake your hand and thank you personally for everything you do.
Looking forward to meeting you Daniel. Swing by the Invictus tents. I’ll hope to be there for at least a little bit of the time between events.
A) worked up to 305
B) 245
C)285 (old PR) than ran out of time…
D) 10:05
A. 225#/245#/275#/295#/315#
B. 165#/185#/215#/235#/255#/265#
Build up to my 85% # in 5 sets, so I did one more set..approx 88% 1RM
C.305# new PR!!!!
D. My palm ripped on my first bar muscle-up so I sadly had to skip this one.
Instead:
Run 200m
30 wallballs with 25lb ball
Run 400m
40 box jumps with 30″ box
Run 600m
50 hand release push-ups
Run 800m
60 ab-mats
Time: 21:57
Congrats on the new PR!
A. 245-255-265-270-275 PR
B. 185-195-200-205-210-215
C. 235
D. 15:52
Snatches 8-8-4/4
MU 2/2/2/1-3/3/1-4/3 got more comfortable as time went on.
A.
Up to 82kg. Barbell w 50kg weights and 32kg of water bottles
B and C
sub’d
EMOM 10 mins of
2 reps Front Squat 82kg
D.
Skipped. Logistical nightmare to do at the vacation house 23:00 at night. Def doing it when we get back tho.
A.
335lbs
B.
Built to 265lbs
C.
335lbs which is a PR on the ‘clean’
Failed twice at 345. Got hard to stay back in the heels.
D.
9:21
Everything unbroken
Runs were s l o w
That’s an awesome workout. Lung burner
Great start to the week!
Well done Christian. 385 lbs on that clean by this time next year.
Thanks CJ, I’m working on it! Wish I was there at the games to watch you guys do work! Best of luck this week!
A: Worked up to 315
B: Worked up to 225
C: 185-265. Failed at 275. Waited another minute and made it.
D: 15:45 – Can’t do bar muscle ups so I did ring muscle ups instead.
A. Worked up to 275#
B. Worked up to 205#
C. 235#
D. 11:34. Everything unbroken. Runs were slow. First time doing split snatch.
A. Worked to 305
B. worked up to 245
C. Made it through 285 and missed at 295. First real heavy clean day since regionals ad back is starting to feel stronger. And old clean pr is 300 so all things considered I’m happy.
D. All unbroken and rxd in 8:29. Felt strong on movements but slow on runs.
All in all a very successful training day for me.
Slow on your run is probably a sprint for me lol. Nice Work!
A: Got 315lbs and jumped to 335 for last attempt but failed.
B: Worked up to 245, all power.
C: Got 295 but failed at 305, only attempted it once but it would have been a PR. Powered up to 255 and squat cleaned the rest of the way.
D: 10:56, subbed 10 power snatches at 95lbs for the split snatches. I just couldn’t keep my wrist neutral when I was splitting. Bar MU took my breath away a lot more than I thought, first round unbroken and 5-2 for the next two.
Sorry, did it again, the above is for me.
Good Luck this weekend CJ, we’ll be supporting the sea of green all the way down here in Georgia!
A: new pr 255lbs
B: built to 185lbs
C: started at 185lbs, but increased by 5lbs, got to new pr of 215lbs
D: Rx’d except for bar mu’s were semi jumping (bar hight limited) 11:36
Thanks Link!
A: 275
B: worked up to 195 (77% 1RM)
C: 155-165-175-185-195-205-215-3 failed attempts @225
D: 12:34 (subbed MU’s w/chest to bar)
*alt. legs on the split snatch was challenging!
A. 295#
I probably could have gotten a little more, PR is 300#, but my legs just weren’t feeling fresh today
B. worked up to 205 (80%)
C. Made it to 245 (PR is 255#), but it took 3 attempts that minute. Missed twice on 255# and ran out of time. I started out power cleaning and then had a hard time convincing myself to pull under bar into a squat clean when it got heavy. Need to do those on a more regular basis.
D. 19:09
All the time was spent on the muscle-ups (all singles). Rowed 500 meters vs. running and did ring muscle-ups instead of bar muscle-ups, which I do not have yet. Went unbroken the first round of split snatches and then 4/4 the 2nd and 3rd.
A: 305
B: 230
C: Hit 285 (PR), just missed 295 – pretty happy with this, 285 is 15 lbs. better than my full clean PR
D: About 20:30 – subbed 21 chin ups/21 dips per 7 MU
A. 275 pr!
B. 215
C. 245 failed 255
D. 9:45 everything unbroken, run was super slow.
A. 305#
B. 235# in 6 sets
C. 275#. Got 2 attempts at 285, pull felt off today.
D. Did in Saturday. Took advantage of the nice weather and went for a ~3 mile run with the girlfriend.
Heading out tomorrow for the games vacation! Hopefully making a trip to Invictus on Wednesday, then be back to the program next week.
A. Built to 180 PR
B. 130 in five sets
C. 155 tried 165 and then 160 but failed…bottoming out and losing all power
D. 16:16 (subbed mu for 7. ring pull ups (hips to rings) and then 7 dips
A. 315#. PR!
B. up to 235#
C. 275#. Ties PR
D. 7:38
Lots of PRs today! Great work crew!
A) 115-135-145-150-155
B) made it up to #85 but went back down for the last 2 reps to rest the shoulder
C) finished with #120*PR
D) #25 snatch, band for bar muscle ups, 12:23
A) front squats 145lbs
B) clean to heaviest 1 RM
165lbs for six sets
C) clean every min on the min 1 rep
145 lbs
D) 16:05
Musle ups what killed my time….
A. Skipped because lower quads still painful.
B. Up to 215
C. Up to 265 (new PR by 20lbs), and stopped there because lower quads were bothering me in the lower squat position.
D. 14:56 – I guess I’m not good at bar MU’s. My third round was the best as I was starting to figure out the bar MU kip.