Workout of the Day
A.
Every 90 seconds, for 12 minutes (8 sets):
4-Stop Halting Clean Deadlift + Hang Clean
(Pause for two seconds at each of the following positions – 2″ off the floor, mid-patella, mid-thigh, “pockets” – then stand fully, descend to mid-thigh and perform 1 hang clean)
Build over the course of the eight sets.
B.
Complete as many rounds and reps as possible in 10 minutes of:
1 Power Clean (205/135 lbs)
1 Front Squat (205/135 lbs)
1 Shoulder to Overhead (205/135 lbs)
2 Power Cleans
2 Front Squats
2 Shoulder to Overhead
3 Power Cleans
3 Front Squats
3 Shoulder to Overhead
…and so on.
A. 65/70/75/80/85/90/95/100(F) – cleans were quite hard after about 90#
B. 6+12 with 70#. Cleans were easy, front squats were miserable. Did all reps for each movement type unbroken. Had to start taking breaks between movements round 4-ish. I hated this one…and hated that I hated it. Felt like I was avoiding the front squats during rests.
A. 135-155-165-185-195-205-215-225
B. 4 + 5 Rx
A. 93, 103, 113, 118, 123, 128, 133, 138#
B. 5 rounds plus 1 shoulder to overhead, 123#
A) 135,155,175,185,205,215,225,235
B) didn’t have time…
A. 75-85-95-100-105-110-115-120 (was able to fully squat all hang cleans and didn’t resort to powering them at a specific weight. This was a big success for me since I haven’t felt comfortable full cleaning lately) B. Worked out with a friend so we switched it up a bit. Did the clean complex each round (1 power clean + 1 front squat + 1 S2OH at 105#) plus increasing HSPU (1 on the first round, 2 on the second round, etc.) for 10 min. Got 29 total reps. Was excited about this since I haven’t done HSPU since the open when… Read more »
Hoping to make it to a box tomorrow.
A. 4 rounds of alt reverse lunges 12 kg
B. 5 rounds for time
300 m run on treadmill with incline
10 seated DB press 12 kg
10 push ups
16:27
Don’t know if it was the 90+ degree New Orleans heat, but was completely drained today
A. Realized I did this completely wrong – did 4x pause DL + HC every :90 … was wondering why I was completely gassed after 4 rounds… 115/135/155/155/155/155/155/155
B. Had to scale down to 155#. 5 rounds + 6 PC. Blech.
A. 135/155/165/175/185/195/205/215
B. 4 rds + 5 powercleans + 5 frontsquat + 3 S2OH at 185#
By far the heaviest workout I have done. Powercleans slowed me down the most.
A. 135-155-195-205-225-235-245-255
B. 5 rounds +3 at 205. Shoulder to overhead became very challenging on 4 and 5.
A. 135-145-155-165-175-185-195-205
B. 5 rds + 3 at 175.
Complex was rough, even with the big scale. Had a real hard time resetting from the S2O/jerk without losing control. Had to break often, got a lot of extra cleans in as a result.
A. 65, 85, 95, 105, 115, 125, 135 (fail), 135 (got it)
Back felt good – still cautious, but I feel like the weight was solid.
B. Got 8 rounds at 85lbs right at the buzzer – weight felt good, no back issues
That was a smoker – glad to be working out with you guys again. I’ve missed this a lot.
Glad to have you back! And it’s good to hear that your back is feeling good AND that you are being smart about how you get back into it. 🙂
A. 185-225-235-245-250-260-265-275
B. 5 rounds +6 power clean + 2 front squat 53 reps total… That got hard quick
But you crushed it!
A.40 / 42,5 / 45 / 47,5 / 50 / 52,5 / 55 / 57,5 kg
B.
5 rounds + 6 cleans + 6 front squats + 2 s2oh = 59 reps @ 50 kg
Great job, Kimmi!
Is the idea not to put the barbell down between rounds during part B or does it matter?
Interpreted it as “just get as many rounds/reps as possible in the book.” Unless specified otherwise, break as needed and resume where you left off.
Exactly. How did it go?
A. 135-155-175-185-195-205-215-225. No misses, but 225 was tough.
B. 41 reps RX. 4 rounds + 5 cleans + 5 FS + 1 jerk.
Awesome job, Jon!
A 135 , 154-176-187-198-209-220(fail) -209
B – 4 sets at 85kg 187lb felt something pull in my back so stopped with 3 minutes remaining .
Oh no! How’s the back feeling? Where did it pull?
Had an uncomfortable tightness in my lower back . Got my form wrong on the fail in part A and I knew something wasn’t right in part B . Having a rest day today so will have a good stretch today , it feels ok at the moment .
Whew…baby steps is what I keep telling myself. Strength will return at some point.
A. 95, 125, 135(x2 reps), back down to 125, 125, 125, 125, 125.
B. 125#, completed 5 full sets
C. Need core strength back too…did Tabata Russian twists with 10# plate.
Gassed.
Have a great day ya’ll!
Give it a couple weeks on the strength and then you’ll be crushing your old self! More plank/chinese plank/hollow/dragon flags for you! Love the Russian twists too. 🙂
A. 235
B. Letting my knee rest, scaled to 10m AMRAP 3 PC 205#, 6 HSPU: 3+5
The knee! Glad to see you’re figuring out what to do without it. Keep it up!
A. 198 lbs
B. 5 rds + 8 reps (140 lbs)
Awesome work, Kubek!
🙂
A. 135,155,175,185,195,205,215,225
B. 5 rnds + 6 cleans. @185. Over head strength is returning. Just not as fast as id like.
Patience and scap work! Great job, Ty!