A.
Four sets of:
Clean x 1.1.1.1
(rest 10 seconds between each single)
Rest 2-3 minutes
B.
Three sets for times of:
250 Meter Row
20 Wall Ball Shots (20/14 lbs)
20 Kettlebell Swings (32/24 kg)
Rest 3 minutes
A.
Four sets of:
Clean x 1.1.1.1
(rest 10 seconds between each single)
Rest 2-3 minutes
B.
Three sets for times of:
250 Meter Row
20 Wall Ball Shots (20/14 lbs)
20 Kettlebell Swings (32/24 kg)
Rest 3 minutes
A. Bryan – 135#, 145#, 155#, 165#.
B. Bryan (200m run vs. row, 24kg) – 2:09, 2:15, 2:20.
A. 35/40/45/47,5kg
B. 12kcal AB instead of rower and 2 minutes rest: 12:38: 3′, 2’58”, 2’38
A 35kg/40kg/45kg/50kg
B 2:41/2:55/3:12 RX
A. 50kg/60kg/70kg/75kg-1 rep
B.3:40/4:00/4:00 RX
A. 50kg/60kg/70kg/75kg
B. 3:04/ 3:40/ 3:56 RX
I hate wallballs, but wallballs and heavy swing even worst.
A. 135/155/175/185
B. Subbed 20 lb dbell thrusters and 60 lb dbell swings: 2:52, 3:03, 3:30
Should have maybe set this up a little differently in the gym. Wasted probably 15-20 sec just from getting off rower to move to next exercise.
You could try lunging to the next exercise…
A. 95/135/135/135 — broke it up into a PC + FS. Still not comfortable riding the weight down, and so I’m really trying to change my squat mechanics.
B. 2’10”, 2’20”, 2’27” w/ 28 kgs (that’s the heaviest KB at our box). Props to those who got it under 2 minutes!
C. Knee Rehab (1 hour)
I’m still not comfortable receiving it in the bottom 4 years later! Definitely keep working your front squat until that day. 🙂
Will do Coach!
A. 165/185/205/235 (failed 265#)
B. 2:49/2:41/2:45 RX
You made pretty big jumps. You might consider doing sets of 1-2 reps up util 215-225 then making 10# jumps after. I bet you could hit 265# if you did that.
You’re probably right. I was pressed for time and my fellow athletes were using all the 10# plates so I did big jumps…and obviously paid for it 🙁
Thanks for the advice!
A. Single arm Clean 1.1.1.1
95,115,135,150 (F 3rd rep but made 4)
Felt good. Last week my 1RM was 150 so this is a good number for me.
Focused on keeping the bar close and vertical hip drive (the video helped HUGE! That was the difference today.
B. Rx. Single arm swings @24kg
2:24, 2:27, 2:28
Will use a 32kg KB next time for around this many reps.
I’m so glad the video helped! 150# single-arm clean is legit!
Thanks Michele!
Tues 25APR
A. 115 / 165 / 165 / 185
B. ? Clock malfunction / 3:23 / 3:20
Mon 24 APR
From last Monday.
A. Deadlift 4 x 3-5 @ 315
B. Amrap 10 mins (scaled to PC @ 115)
4 rounds + 3 PC
Hey T!
I’m curious about your training goals. I’d love to help give you some pointers if you can share a little about yourself.
Michelle – thanks for the support! Sent you a message!
A) 115/125/135/145
B) 2:23/2:27/2:26 as RX
Crushed it! What was your focus on the cleans today?
Thanks Michelle! Honestly, I’m really trying to focus on going as heavy as possible but near perfect reps only. So far so good! 🙂
Hi, I’m new here. 🙂
A. 205:215:225:235
B. 2:49, 2:49, 3:05 with a 14 pound wall ball and a 24 kg KB.
One day I’ll be as good as you guys
Welcome! Let us know if you have any questions about anything and keep posting away! We are a great community of supporters!
A) 185, 205, 215, 225
B) 2:10, 2:18, 2:29
All unbroken with a 30# WB
Unbroken! Nice!
A. up to 90kg
B. using 24kg kb, our 32kg is gone 🙁 2:38 / 3:00 / 2:48
Great job, JP!
A) 75kgs. Still very much working on form here
B) 2.17 2.12 2.23 .
Had to move a fair amount around the gym for the equipment but felt pretty quick. Therefore a little sick when the set was finished !
Great job!!! Yeah, that was brutal!
A. 165/175/185/195
B. Rx’d with run instead of row & Russian swings
2:18/2:19/2:15. That was right on the edge of my ability to keep it UB. Make that 25 and I could see myself dropping something. Whew
You crushed that!
A) 155, 185, 205, 215
B) 2:15 every round –12:45 total
“Don’t call it a comeback…”
I have, indeed, “been here for years.”
And Michele just endeared herself to me 100%. Quote 90s hip hop to me, and we’re besties.
A. 225, 240, 255, 270
B. 2:21, 2:28, 2:22
Super speedy!
Looks like you had a nice day Brent… Very nice cleans
Did only part B. 3 rnds 1 min rest between rounds.
8.40 total time
2.15, 2.12, 2.13
Used 36 kg kettlebell.
Good to see you here!
A:
1) 60kg
2) 65kg
3) 67,5kg
4) 70kg but only 3 reps (the fourth approach failed).
But anyway I’m happy because my 1RM is 75kg so it wasn’t so bad 🙂
B:
Ball: 6kg
KB: 20kg
Times:
1) 3:01
2) 3:57
3) 3:17
Super bien!