Workout of the Day
A.
Five sets of:
Front Squat x 2-4 reps @ 20X1
Rest 20 seconds
Unbroken Chest-to-Bar Pull-Ups x 10-15 reps as quickly as possible
Rest 3-4 minutes
B.
Complete rounds of 15, 12 and 9 reps for time of:
135/95 lb. Hang Squat Cleans
Burpees Over the Barbell
A. 155# x 3 reps, chest to bar x 10 reps 3 sets 5/5, 2 sets 5/3/2 (Bryan); 65# x 3 reps (Christy).
B. 12:43 (Bryan); 65#, 10:08 (Christy)
A. FS: 4×165, 4×185, 3-5:3×185. All sets of 10 c2b UB
B. @115, 8:02
A. All sets at 315 4/4/4/3/3 5X3 strict pull-ups.
B. Ran out of time, took a long warmup for the FS. Saddened by missing the burpees lol.
A. For 5 rounds: 3x FS @ 205#, 10x UB C2B, 3:00 rest
B. 8:30 Rx
Part A I went a little light but fast/smooth … Part B was straight nasty. Ugh.
A. 5 sets of 4 @ 230# – 10/10/10/10/7 U/B strict C2B
B. 6:43 Rx.
A) 5 sets of 3 @ 275# – 12 C2B
B) 5:20rx
A: 185 x 4, 205 x 4, 2 x 185 x 4; 3 sets of pull ups and 3 sets of CtB pull ups x 15 all–should have read and followed the directions
B. Rx 8:56
A. 195X1. 215×4. 10 UB PU.
B. RX 8:33
A. FS – 225X4, 235X4, 235X3, 235X3, 235X3. CTB – 15 for all sets.
B. 6:41 RX. HSC 15, 7/5, 5/4.
Nice work Jon! I am sure your burbees were much faster than mine! Similar rep scheme as I did.
A. 185×4 each set 5, 2 sets of 6 UB regular pull-ups each set
B. 12:17 rx, I went too fast on rd of 15 and couldn’t catch back up to the same pace for 12 and 9. However, I learned my lesson and will definitely pace better in the future.
Nice work Frank. Pacing is always important.
A. 275×4 each set 10 c2b
B. 10:27 rx that was terrible
Nice wokr Bz! It was fun, wasn’t it!
A: 176 & 12 C2B Pull ups feld good
B: Did it RX. feld not so good. Time 8:55
A. Stayed at 225# to work on tempo
B. 6:56 rx Fun but not easy!
A1. 185×4 for all 5 sets
A2. At least 10 c2b each set
B. This was terrible! 5:40 @95lbs
Nice work Greg! Fun but terrible!!