Workout of the Day
A.
Front Squat
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
Sets 4-8 – 5 reps @ 75-80%
Rest 2 minutes between sets.
B.
Five sets of:
Muscle Snatch x 1 rep
(build to heavy muscle snatch over the course of the five sets)
Rest 30 seconds
Stationary Dips x 15-20 reps
(add weight if you can make all 20 reps at bodyweight)
Rest 30 seconds
C.
Three sets of:
Snatch Pull x 3 reps @ 100% of 1-RM Snatch
Rest 45 seconds
GHD Sit-Ups x 15-20 reps
Rest 45 seconds
A) 110,125,140,125
B) worked up to 55. First time doing muscle snatches
15-15-15-15-15
C) 100
20-20-20
A.
115/125/140/125 5x. Front squats felt good.
B.
MS. 55/60/70/80/85F
Dips: 20/15/15/15/15. Lots of breaks rounds 3-5 and used a band. Shoulders are toasted.
C.
95 and 20/20/20.
Ready for the rest day!
.
A)200,230,255,5×230
B)
Set 1)MS95,D-20
Set 2) 95, 20
Set 3) 95, 16/4
Set 4) 115, 18/2
Set 5) 115, 14/6
Set 6) 115, 17/3
C)SP-165lbs
GHD-3×20
AM 5 K Row and Mobility
PM WOD
A.
Front Squat
*Set 1 – 5 reps @ 70% 170lbs
*Set 2 – 3 reps @ 80% 200lbs
*Set 3 – 1 rep @ 90% 220lbs
Sets 4-7 – 5 reps @ 75-80% 185
Set 8 5 -reps – 190lbs
Rest 2 minutes between sets.
B.
Five sets of:
Muscle Snatch x 3 rep 95lbs & 20 Dips with 10lbs added
Rest 30 seconds
Stationary Dips x 20 reps +10lbs
Rest 30 seconds
C.
Three sets of:
Snatch Pull x 3 reps @ 100% of 1-RM Snatch @155lbs
Rest 45 seconds
GHD Sit-Ups x 20 reps
Rest 45 seconds
A) 5@135, 3@155, 1@170, 5×3@145
B) muscle snatch 53 63 68 73 78#
ring dips due to no dip station 10 10 8 8 8
C) 108#, 20 ghd situpd ea rd
Realized sets 4-8 were supposed to be 5s, so I did 2 sets of 5 to get the rest of my reps in. The joys of reading programming at 4:30 a.m.
A.
Skipped, recovering from my knee injury.
I did:
3 rounds, not for time of:
3 muscle-ups
2 bar muscle-ups
10 toes-to-bar
B.
Hang Power Snatch, 70 kg
15 (unbroken) ring-dips
C.
90 kg
15 GHD’s
A.
Front Squat
*Set 1 – 5 reps @ 70% 280#x5
*Set 2 – 3 reps @ 80% 305#x3
*Set 3 – 1 rep @ 90% 340#x1
Sets 4-8 – 5 reps @ 75-80% 300#X5 X5
Rest 2 minutes between sets.
B.
Five sets of:
Muscle Snatch x 1 rep (115#,125#,135#,145#,140#)
(build to heavy muscle snatch over the course of the five sets)
Rest 30 seconds
Stationary Dips x 15-20 reps All with 10# (20,18,16,15,15)
(add weight if you can make all 20 reps at bodyweight)
Rest 30 seconds
C.
Three sets of:
Snatch Pull x 3 reps @ 100% of 1-RM Snatch (225,225,225,225)
Rest 45 seconds
GHD Sit-Ups x 15-20 reps (20,20,20,20)
Rest 45 seconds
My Body is a complete wreck after these past three days! Not sure if its the workouts, poor recovery or a combo of the two? Looking forward to a good rest today.
A
Done at upper %es.
B
MSn: 50,52.5,52.5,57.5,62.5 kg
Strict Dips: 20,15,8-7,8-7,8-7
First time doing muscle snatches for weight (just used them in very light metcons before). I struggle with the strict dips. First 2 rounds unbroken, then in 2 sets after that, 30 sec extra rest then.
C
No time today, will do tomorrow
A. 205×5
235×3
265×1
4-8 225×5
B. 95-115-115-115-120
18-18-20-18-17
C. 220-220-220
20-20-20
Had to make this up on the 1st, I took my rest day on the 31st
A. 185,225,255,278,205,205,205,205
B 115 and 12,125 and 10,135 and 10,135 and 8,140 and 8
C. 150 lbs and t2b sub 20 reps x3 sets
A. 175, 200, 225, 190, 195, 195, 195, 195
B. (ring dips, not stationary) 95/15, 105/15, 115/15, 120/15, 125/15
C. Done @ 165lbs (3×3) and subbed v-ups for GHDs (3×20)