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
A. 165, 190, 205, 230, 245, 230
B. Rx 16:35
Fun workout
a. 140 x 5
160 x 4
180 x 3
195 x 2
205 x1
195 x 4
b. 19:59
A – off 305
205-235-265-275-290-275
B
Rx @ 20:10
A. Based off 275. 185/205/235/250/265/255×4
B. 16:23 Rx with Strict Ring dips.
That run was not fun.
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
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
A. 245/275/305/325/345/315
B. Done. Hurt. #Ineedawatch
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.
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
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
great numbers!
Thanks man, solid work by you as well
in kg
A 5x100kg 4×110 3×120 2×125 1×130 4×120
B 18mn
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.
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
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 »
A)
Current 1RM 270#. 90% x 4 reps felt super easy. PR Stars a coming for me soon 🙂
B)
20.02
Felt awfully good
Legs are starting to feel better, still scaling though…
A. Hip thrusts 5×5 @225
B. w/bar dips: 23:43
A. Maxed out at 80 KG
B. 22:26 (Rxd, treadmill)
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.
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
Awesome, Nathan!
A. 170/195/225/235/245/235×4 – based off of 260 1RM
B. 18:59 Rx – this was a fun one!
Great job, Greg!