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March 25, 2014 – Competition

Workout of the Day
A.
Front Squat
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – 5 reps @ 75-80%
*Set 5 – 5 reps @ 80-85%
Rest 2 minutes between sets

B.
Five sets of:
3-Position Clean
(one from the floor, then the mid-hang, then the high hang)
Rest as needed

C.
Complete as many reps as possible in 7 minutes following the rep scheme below:
Thruster x 3 reps (100/65 lbs)
Burpee-Over-Barbell x 3 reps
Thruster x 6 reps
Burpee-Over-Barbell x 6 reps
Thruster x 9 reps
Burpee-Over-Barbell x 9 reps
Thruster x 12 reps
Burpee-Over-Barbell x 12 reps
Thruster x 15 reps
Burpee-Over-Barbell x 15 reps
Thruster x 18 reps
Burpee-Over-Barbell x 18 reps

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

D.
Row 2000 Meters @ 75-80%

  • Annika Moffett

    A) 135/185/205/170/180
    B) 115/115/135/145/155
    C) 18 thrusters + 8 burpees

  • Dougefresh

    A) 205, 265, 295, 245, 265
    B) 135, 145, 165, 195, 225
    Probably should have started heavier, oh well
    C) 9 Thrusters on round of 15
    I don’t think I will ever not hate thrusters

  • Becky Clark

    A. 140/170/205/175/185
    B. Will do later tonight, didnt have the time during lunch.
    C. 8 burpees into my round of 18 – 116. Hopefully that is NOT 14.5. I have the Fran Cough now… yuck.
    Does anyone else do this without a coach? It is so frustrating sometimes….

  • Ormen

    A. 55, 72.5, 82.5, 70, 75kg
    B. 50, 60, 65, 70kg
    C. Finished the 15s+ 6 thruster = 96reps
    D. Done

  • Rorro Robles

    A.- based on 340lbs
    B.- 135, 155, 185, 195, 205lbs
    C.- used 2kb 16kg to trusthers 15 + 2 burpees

  • Sean Lamb

    A. 205/265/305/265/285
    B. 60/80/90/95/100 (kg)
    C. finished 3/6/9/12 and 12 thrusters into the 15s
    D. 7:42… felt good for an easy pace

  • Richard Le

    3/26/2014 Wednesday

    A. FS based off of 345: 205×5, 277.5×3, 315×1, 260×5, 277.5×5

    - 3 hour break -

    B. 3-pos clean: 155/175/195/205/215. High hangs felt better than mid. Weird.

    c. 12 thrusters into round of 15s. Not my best effort but shoulders kinda smoked from previous day.

    D. Chill 1k row followed by some shoulder rehab with shoulder horn.

  • NickLove52

    A) 225/295/325/285/295
    B) 185/205/225/225/225
    C) 101 reps – didn’t have much here today
    D) 8:30 took it very easy

  • Jennifer Shoskes

    A) 135# / 165# (did 5 reps by accident) / 185# / 155# / 165#
    B) 123/133/143/148/153
    C) 86 Reps (4 burpees shy of finishing the round of 15)
    D) 8:14.7

  • Brian Fogarty

    A.
    5 reps @ 60% of 1-RM (335#) 205#
    3 reps @ 80% 275#
    1 rep @ 90% 300#
    5 reps @ 75-80% 275#
    5 reps @ 80-85% 285#

    B. 135#, 155#, 175#, 195#, 200#

    C. Through round of 15 plus 3 thrusters in round of 18

    D. 7:28

  • Zach (Socal)

    A) 205 / 275 / 310 / 265 / 280

    B) 185 / 205 / 225 / 235 / 245

    C) 105

    D) 7:46

  • EfrainEscoto

    Skipped out on Monday because of an injury but back at it slowly!
    A. 180/235/265/235/225
    B.185/190/195/200/205 failed on the highhang
    C.Through round 15s plus 3 burpees
    D. 8:18 milked it

  • http://andrewkkirk.com/ Andrew K Kirk

    A) 115/155/170/150/160

    B) 105/115/125
    C) 70 – thinking to myself on Tuesday – hope I don’t have to do that again soon :)
    D) 1K (limited by time)

  • Rasmus Frederiksen

    A) based of 120kg // 5*95(80%)5*100(85%)
    B) Up to 80kg but just couldn’t get the high hang…
    C) got to 9/15 thrusters. Paced a lot to figure out a pace I could maintain through the whole workout. (Prep for 14.5)
    D) skipped