Workout of the Day
A.
Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 4 reps @ 90+%
Rest 2 minutes between sets.

B.
For time:
Row 1000 Meters

immediately followed by…

Five rounds of:
8 Ring Dips
10 Toes to Bar
12 Box Jump-Overs

immediately followed by…

Run 800 Meters

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Lou
Lou
May 29, 2015 9:14 am

A. 165, 190, 205, 230, 245, 230
B. Rx 16:35

Fun workout

Paige Pulver
Paige Pulver
May 28, 2015 8:07 pm

a. 140 x 5
160 x 4
180 x 3
195 x 2
205 x1
195 x 4

b. 19:59

Clint Vosloo
Clint Vosloo
May 28, 2015 6:42 pm

A – off 305
205-235-265-275-290-275
B
Rx @ 20:10

Josh
Josh
May 28, 2015 5:52 pm

A. Based off 275. 185/205/235/250/265/255×4
B. 16:23 Rx with Strict Ring dips.
That run was not fun.

Bill Comerford
Bill Comerford
May 28, 2015 5:21 pm

Based off of 320 squat, which after this is too low. Worked up to 305 x 1 and 295×4 and it felt easy, no belt
Part b.
Did 800 m run for both, no rower, k2e and straight bar dips. Around 31 min at globe gym

Jake Portnoy
Jake Portnoy
May 28, 2015 3:44 pm

A. 250/290/325/345/365×1/295×4 (off 385#) (couldn’t move 90%. Smoked legs).
B. ??:??. 15:15 RX but forgot the run. 90s later I realized and ran a ~4min 800. 3:48 row portion

Matt Dusa
Matt Dusa
May 28, 2015 3:42 pm

A. 245/275/305/325/345/315
B. Done. Hurt. #Ineedawatch

Victor Robles
Victor Robles
May 28, 2015 3:29 pm

A: 185/215/245/255/270/255
B: 18:35
800m Run
Bar dips/T2B/24″ BJO
800m Run

Didn’t for as heavy on the squats. Nursing a bad knee. Feels like I have a sligh strain on the backside. Getting better though.

Joan D
Joan D
May 28, 2015 2:25 pm

Odette yoga Thursday

Joan: I have been struggling with Smolov on squats, smolov bench still going, but swimming 3x per week and heavy squats DO NOT mix at all

Bz
Bz
May 28, 2015 2:10 pm

A. 295/340/385/410/430 410×4
B. 15:42 Didn’t have time for run at the end.. Toes to bar slowed me down the last couple rounds

Ty
Ty
May 28, 2015 4:12 pm
Reply to  Bz

great numbers!

Bz
Bz
May 28, 2015 7:01 pm
Reply to  Ty

Thanks man, solid work by you as well

Jeremy Casse
Jeremy Casse
May 28, 2015 1:51 pm

in kg
A 5x100kg 4×110 3×120 2×125 1×130 4×120
B 18mn

Brian Sink
Brian Sink
May 28, 2015 12:58 pm

A. 205×5/235×4/275×3/285×2/300×1/300×4. Based on 315 1 Rm
B. 19:41. Blue band for ring dips. Did as many t2b as possible then would switch to Knees to elbows.

Andy M
Andy M
May 28, 2015 12:47 pm

A. Strayed from the path a bit today…
Snatch DL (5″ riser) 3 x 185-195-205-215-225
EMOM: High Hang + Hang PC (add 5-10#) 135 to 200
B. 16:40 with Mods
1000m Row (3:38)
5rds of 24 DU, 18 AbmatSU, 12 BJ-Overs
800m Run

Drew Nodtvedt
Drew Nodtvedt
May 28, 2015 12:43 pm

A. 145/155/165/175/185/175. (No back problems – I think it’s time to start getting heavier. B. Substituted Toe to Bar with Knee to Elbow Substituted Box Jump Overs with Box step ups First attempt at running since my herniation – no pain, but it felt like I was dragging my left leg after the first 400 meters – I think it will just take some time to strengthen the side of my body that was impacted the most – I’ll start incorporating running into my warm ups each day. Total time: 18:43:86 Run made up 5:59:70 of that total time –… Read more »

Mads Anæus Brogaard
Mads Anæus Brogaard
May 28, 2015 11:07 am

A)
Current 1RM 270#. 90% x 4 reps felt super easy. PR Stars a coming for me soon 🙂

B)
20.02
Felt awfully good

Kyle J Smith
Kyle J Smith
May 28, 2015 9:12 am

Legs are starting to feel better, still scaling though…

A. Hip thrusts 5×5 @225
B. w/bar dips: 23:43

Erik - Stockholm
Erik - Stockholm
May 28, 2015 8:27 am

A. Maxed out at 80 KG
B. 22:26 (Rxd, treadmill)

Jon S
Jon S
May 28, 2015 8:17 am

A. Off 320. 210, 240, 275, 290, 305…290 X 4.
B. 14:27 RX – 24″ box. Row was 3:38. RD and TTB UB. BJOs were steady.

Nathan
Nathan
May 28, 2015 5:14 am

A. 185×5, 205×4, 235×3, 245×2, 250×1, 215×4
B. Run 1000, 5x ring dips, k2e, 24″ box, run 800. 15:33

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Michele Vieux
May 28, 2015 8:10 am
Reply to  Nathan

Awesome, Nathan!

Greg
Greg
May 28, 2015 4:38 am

A. 170/195/225/235/245/235×4 – based off of 260 1RM
B. 18:59 Rx – this was a fun one!

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Michele Vieux
May 28, 2015 8:10 am
Reply to  Greg

Great job, Greg!

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