A.
Every 3 minutes, for 15 minutes (5 sets):
Push Press x 3-5 reps
Goal is to establish today’s 5-RM.
B.
Every minute, on the minute, for 16 minutes:
Even minutes – 10 Burpees
Odd minutes – 5 Power Cleans
(use the heaviest weight you believe you can successfully handle – note weight used)
A. Christy – 50#, 55#, 65#, 65#, 75#.
B. Christy – 65#.
A: 5 x 55 kgs , 60 / 3 x 65kgs , 65 , 4 x 65
B: 16 runds @ 40 kgs
I’ve been following these workouts for the past few months, stealing workouts here and there, but this is the first time I’m posting. Just want to say I REALLY appreciate the high level programming you do!
Warm-up: 1 mile run (5:22 time)
A. 135 (5) 165 (5) 185 (5) 205 (5) 215 (2)
*Took 15 mins to do this part
B. Done. PCs at 185. Took 7-9 seconds to do the cleans and 19-22 seconds to do the burpees. Enjoyed it! Which means I probably should have gone heavier! Ha
115, 125, 135, 145, 155
Knew I would gas on the emom so modified to 8 and 3
A. 135 (5) 155 (5) 165 (5) 170 (5) 175 (5)
B. 155 Pwr c. I tried with 165 but it felt so heavy,
At the very end of the workout 155 just felt so light (weird), burpees were killing me.
A. 155(5),175(3),195(3),205(5),215(3)
B. Did at 215
Tried to cycle the pc’s but after two sets just did singles.
Everything was about 30 sec every round
Legit!
A) 145/165/175/185/165 went back down. Last 2 reps were not as clean as they could have been so went down to end on a good note
B) did 165 unbroken, thought about doing 185 singles but opted to go lighter and hang on to the bar
Great job, Michael!
Thanks Michele!
175/185/195/200×5. 205×4
@205 thru 5 rounds, dropped to 185 for the rest. Was exhausted and didn’t think I could keep going.
Holy smokes! That is heavy! No wonder you were tired.
Up to 115 for 4.5. (Got the 5th with a push jerk)
B: used 115# all sets under :30 except 1 where humidity got the best of my grip.
Did I ever mention there is no chalk allowed in the building I rent?
Do they only not allow loose chalk? Can you use “liquid chalk”? I use it for rock climbing. you can buy it or make it by taking loose chalk and put it in a squeeze bottle making a solution with rubbing alcohol. It is still chalk so it might not fly but it is way less messy.
Maybe try wristbands? Like the ones tennis players use. I’ve had decent luck with those keeping the sweat from rolling down your arms to your hands. If you get some, make sure to get the matching headband too and then send us a picture of you trying them out. 🙂
A)115/125/135/145/155(3xub,+2xUB)
anyone have good tips or videos for overhead to shoulder? I have trouble “catching” the bar. My clavicle hurts…Haha
B)135# for cleans
Dip as you are receiving it back to your chest. So instead of the bar meeting your chest with force, you are riding out the momentum.
I do try to dip (i know i need practice) but when the weight gets heavy do you do a controlled negative by pushing with your shoulders? It just hurts when the weight get heavier.
I can write a blog post on this! The dip in receiving helps as does good enough shoulder mobility that you can push your deltoids forward so they make a nice little landing pad.
A. 95-115-135-155-175 for 5
I have a natural jerk dip that I really have to think about every rep. It takes me a while because of my reset each rep. Super happy with 175.
B. 135
What are the things you focus on with the dip?
It’s not the initial dip that’s the problem I tend to re-dip out of habit and really have to think about squeezing my butt every rep as hard as I can. This helps
A. Worked up to 145# x 5.
B. Subbed Power Snatches (95#) for Power Cleans. FInished burpees in about :27 and Snatches at about :20
Nice job!
A. 5 x 135/145/155, 3 x 165/165. 1RM is 195 so 155 is about 80% of that. Never tested this before.
B. Used 155# for clean (80% 1rm). All rounds done between :20 to :30. Got tough to keep that pace in the later rounds.
You did great! All that sprint training is paying off in other areas. 🙂
Ran 1 mile to gym
A. 105/115/125/135/145 (all done at 5 reps)
B. First 4 sets at 135, second set at 115
Ran 1 mile home
Nice work, Vic!
A. 155, 175, 185, 195, 205 All x5
B. 185 all rounds (15 over BW)
Perfect weight for me….got tough near the end
Legit w/ more than BW!
A. 65, 75, 85, 90, 3 reps of 95 and failed…. It’s a PR but I haven’t tested PP before soooo….
B. 95# clean Touch n go and Burpees were around 35 sec each round.
I did 100 DU for a warm up and was getting 7-10 reps at a time. SUPER excited about that! Finally coming together!
PR star! Good news on the double-unders! Keep practicing in warm-ups!
A) Swapped squat for PP. 5×5 @ 305
B) 155 (should have used more)
I’ve been lackadaisical in conditioning so going to raise the intensity from here.
Step it up! I’ll be checkin’ you! ):)
A. 105, 115, 120, 130, 140
B. At 135. Jared used 185 so that pretty much set my weight.
Nice!
A-85, 95, 105, 110, 115×4
B- done at 105lbs. Maybe could have been heavier but still being cautious with back injury
A) 95×5, 105×5, 115×5, 120×5, 125×3 — I tried for 5 @ 125 twice. Maybe next time. 🙂
B) Used DT weight (105#). I could have probably moved up to 115#, but was focused on barbell cycling, which I was able to do throughout. All burpee sets were sub :30.
Look for a blog post on barbell cycling in the next couple weeks!