Warm-Up.
Two sets of:
Perform 30 seconds each of the following movements…
*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Banded Squats
*Station 4 – Side Plank Hold
*Station 5 – Russian Step-Ups
Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.
Then…
A.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes
Followed by…
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 1 rep @ 95%
B.
Three rounds for time of:
400 Meter Run
20 Alternating Dumbbell Snatches (55/35 lbs)
80-Foot Single-Arm Dumbbell Overhead Walking Lunges (55/35 lbs – 40-feet down and back, switch arms on return back)
A. 5 reps 95, 3x 107.5, 1x 122.5, 5 rounds 1x 127.5 kgs
B. 14:20 @ DB 15 kgs
A. BS – 155, 175, 195
95% is 210 – Failed the first one. Backed off and worked up through the five sets
200, 205, 205, 205, 210
Worked on BMU & RMU drills between lifts
B. 14:07 RX
Felt good and went UB on everything (set down the DB to switch arms on the lunges)
A. Done as box squats, been noticing I’m not using my hips in regular squats.
5×2 #300
B. 3 rounds:
400m run
20 alt db snatch #50
80m OH walking lunge #50
13:58
165 – 200 – 220
240 x 5
22:17 used #39 dumbbells
A. 265-395-314. Then 315-315-325-325-335.
B. 10:52 rx
Demolished B – super impressive
Warmup done, shoulder improving, could do side plank on straight arm with no pain!
A: 95kg, too light
B: skipped, super sore from yesterdays dips and family visitors 🙂
A.
5 x 225 lb
3 x 265 lb
1 x 305 lb
5 x 1 x 325 lb
B. Subbed 1000 meter BikeErg for run, 50 lb dumbbell
17:45
Went unbroken on the snatches, but needed to take significant rest before starting lunges.
Was in the mood to lift tonight.
Power cleans up to 105kg
Back squats 5×110, 3×115, 1×120 then 5 singles at 125kg. Can’t believe I was repping 125 for 5 a few months back.
Finished with some emotm ttb to improve technique and work under fatigue. 58 total comprised of 7-7-7-6-6-6-5-5-5-4
A. Worked between 195-205 lbs on squats. Tried to focus on getting low and keeping low back neutral
B. 12:49
Crushed B – super fast.
Thanks Chris!
A.. 150#x5/170×3/190×1
3 sets x 1 of 200#/2 sets x 1 at 205#
B. I completely screwed up timing this- I’m guessing I was somewhere around 12 mins, but I can’t say for sure ?
A.
95kg
115kg
130kg
Then…
5x140kg
B.
17:52min
CU
??
A1. Back Squat (OT3M)
255×5, 295×3, 325×1
A2. Back Squat (OT2M)
5 sets of 345×1
B. As Rx: 14:05
… rough.
Moving some big weight on squats!
Strong
Hi,
A:
98(5)/112(3)/126(1) kg(reps)
133(1)/133(1)/133(1)/133(1)/133(1) kg (reps)
B: 19:14
Bye.
Yesterday’s power cleans
Worked up to 175lb which is a 5lb PR. Was able to hit it 2 sets in a row.
B.
Goal was 7 – 5 – 3
Power cleans 145lb
Muscle ups.
Pretty much zero MU warm up smacked me in the face.
Did all cleans and a few MU, few C2B.
A. Up to 5 sets: 1×315#. Challenging
B. Rx 15:13. Slow today after the squats, the run and lunges felt like an eternity.
Nice job. B looks rough!
Thanks, congrats on the PC PR! I just wasn’t mentally prepared for B, it was one of those mornings where I felt like a zombie. I pretty much finished A, set the timer for B, and took off without thinking. Otherwise I might have just gone inside and started drinking coffee ?
Yesterday’s:
A. E2m Powerclean x1
85kg/90/100/105(f)/105(f)/95/100/100/100/100
Have to work on fast elbows and more external leg rotation at the dip.
B. FT
15 PC 70 kg
30 strict ring dips
10/20
5/10
Yesterday’s:
A. E2m Powerclean x1
85kg/90/100/105(f)/105(f)/95/100/100/100/100
Have to work on fast elbows and a better dip.
B. FT
15 PC 70 kg
30 strict ring dips
10/20
5/10
7:18
A. Back squat
120kg x 5, 140kg x 3, 160kg x 1, 170kg for 5 singles
Pretty hard tonight. Again my right knee is not enjoying this movement lately. Had to belt up for the 170kg singles
B.
Modified down to preserve intensity
3 rounds for time
400m run
20 DB snatch with 22.5kg/50 pound dumbbell (all I have at home)
30 walking lunges (unweighted)
11:48
First run in 1:54, otherwise slower (but unknown times)
DB snatch UB
Lunges steady – tried to step trough each lunge but started to ‘bridal march’ towards the end of each set.
Done.
15 bucks a month extra seems a bit steep :/
I would totally do a 5-10, but can’t justify 15 a month.