Workout of the Day
A.
Four sets of:
Front Squat x 4-6 reps @ 30X1
Rest 20 seconds
Tall Box Jumps x 1.1.1.1.1
(rest 3-5 seconds between each jump – step down after each jump)
Rest 2 minutes
B.
Five sets for max calories/reps of:
30 seconds of Rowing (for max calories)
30 seconds of Rest
60 seconds of Kettlebell Swings (24/16 kg)
Rest 2 minutes
A. Front Squats: 185×6, 205×5, 215×4, 220×3 (Fail on 4th)
Box Jumps: Worked up to a 30-inch box and 4 45-lb plates
B. We ran out of time so we did 4 rounds. I might have accidentally thrown the kettlebell across the room if we had done one more round. I ranged from 12-14 calories on the row.
50, 48, 49, and 47 total calories/reps
A) FS: 225×4, 245×4, 245×4, 245×4, 245×4
30inch box jump with 2 45lb plates…(Dan has mad ups and makes it look easy)
B) 4 rounds due to time: 52, 52, 49, 50
A. 155×6. 30inch box
B. 13, 30
11, 24
12, 25
12, 25
12, 25
=189
A. 115#x8/30″x1, 34″x1, 38″x3–135#x8/38″x4–155#x5/38″x5–155#x6/38″x4
B. 11/35+11/30+11/24+10/25+11/30 = 198
A)95×6, 105×5, 115×4, 125×4. 30 inch box
B) Maintained 7 cal/30 reps (37 reps) for the 5 rounds.
A. 135 x 6 (30″), 155 x 6 (34″), 175 x 4 (38″), 185 x 1 (40″), last set my form was horrible so I stopped.
B. 56, 56, 54, 53, 52 (between 18-16 calories each round) = 271.
I was expecting big calorie counts from you and was not disappointed. Nice work.
A.
85×6, 95×6, 105×6, 115×4
highest BJs w/ 28″ box + 45# bumper
B.
4rounds d/t time
47, 47, 47, 48 w/ 44#KB….10 cal each row
A) 95/125/145/155 x 5.
Got up to 36 inch jumps.
B) No rower. Subbed with Sumo DL High Pulls.
55lb KB
1) 21 SDLHP / 31 KBS
2) 17/28
3) 18/28
4) 17/27
5) 22/27
On vacation. This probably the only day ill be able to do this programing. Did it at a globo gym so didnt have boxes. Subes Max pull ups instead.
A. 225×6, 245×6, 275×4, 285×4
20, 20, 15, 7
B. Finally access to a rower! (But didn’t know how to figure out calories) so I only counted swings.
37, 33, 33, 38
Then did annie. 7.14. I suck at sit ups.
A. Jumped in on Cody B’s newly minted Oly classes and worked on hang power clean triplets @155.
B. cals/swings = 16/37, 13/28, 13/28, 12/21, 12/28