A.
Every 3 minutes, for 15 minutes (5 sets):
Pause Front Squats x 4-6 reps @ 31X1
B.
Three sets for max reps of:
60 seconds of Wall Ball Shots
Rest 60 seconds
60 seconds of Push-Ups
Rest 60 seconds
60 seconds of Box Jump-Overs
Rest 60 seconds
Bryan – A. 6 reps at 135#. B. Wall balls – 27, 26, 26. Push-ups – 32, 29, 27. Box jump-overs – 20, 21, 21. Christy – A. 6 reps at 65#. B. Wall balls – 20, 20, 20. Push-ups – 15, 11, 12. Box jump-overs – 15, 16, 16.
A. 185×4,205×4,215×4,225×4,230×4
B. 45, 95, 54
Only did part B today. Part A tomorrow, hopefully.
B. Wall Ball Shots: 32/32/30; Push-ups: 42/34/25; Box Jump-Overs: 34/34/35
Nice work Kyle! Very strong on those wall balls
A) up to 185×6
B) 218 20lb ball/24″ box
Nice work Justin! Next time push the envelope a bit on those FS since you were getting 6 reps without failing and test yourself a bit. You know what they say, “if you don’t ask your body, the answer is always no.”
Thanks Bryce. Any pointers for box jumpovers? They are what slowed me down in the conditioning because I don’t yet feel comfortable jumping to a 24″ box laterally.
A. 225, 245, 265, 275 x6, 285×3. Tried to shoot for 10lbs more than last week. Didn’t have anything left in the tank by set 5.
B. Paddling today so skipping out on the conditioning.
Wow! Super strong pause front squats! Have fun paddling
A. 205/215/220/220/225
Felt really heavy today
B. 25# Wb 27/21/21
41/35/37
28/27/31
Was just happy to finish….struggling today
Nice work! I didn’t know they had 25# wall balls! That is pretty impressive Kyle
A.
x5: 155/165/175/185/195 … This was just as nasty as last week
B.
80+74+64 = 218 Rx (20# WB, 10′, 24″ box)
Yeah buddy! Pause FS are always nasty. They should be translating to a better receiving position in the clean =)
A. 4×155, 4×155, 4×155, 4×155, 4×155
Three second pause
Every 3 minutes, for 15 minutes (5 sets):
Pause Front Squats x 4-6 reps @ 31X1
B.
R1: 30, 37, 21
R2: 24, 32, 18
R3: 22, 30, 24
Three sets for max reps of:
60 seconds of 45lb barbell thrusters
Rest 60 seconds
60 seconds of Push-Ups
Rest 60 seconds
60 seconds of 24″ Box Jump-Overs
Rest 60 seconds
A. Front Squat: 6×185#, 5x#195, 4x#205, 4×215#, 4×225#…Went focused on weight over reps
B. WB: 30, 31, 28
Pushup: 55, 45, 40
BJO: 26, 25, 24
….this got brutal for me, gut check at end. Finished with 10/20 assault bike intervals
Have you tried the assault bike interval or 30 on, 30 off? Try that with the RPMs at 75+ during the on portion and 50rpms during the off portion. Keep us updated
Did 5×5 front squats (still no front rack ? even though I mobilize and work at it by my self haven’t had anyone evaluate me) 165/185/185/195/205 failed on 5 rep at 205
B. 1. 35/45/30
2. 35/45/29
3. 35/45/30
Check this out if you haven’t seen it already: https://youtu.be/Un1PDhrU3h0.
Also try mobilizing the lats and triceps. The voodoo floss band works wonders for myself and many of the athletes. Also try getting the peanut or foam roller in the upper back for the thoracic extension. A slightly narrower grip may be helpful as well. Keep us updated on your progress
Will do.. Narrower grip? Didn’t think that would work since I am built more like a power lifter.. Larger upper body frame and lower body. I am buying some lifter shoes too to aid in a more upright position. Thanks for the advice
A. 6x80kg 6x85kg 6x90kg 6x95kg 5x100kg
Last set got tricky but felt much more solid than last week!
B. WB: 30/31/30
PU: 33/25/25
BJO: 21/20/22
As rx’d
Only had time for 3 sets for part a.
a. 135 x4 for all three sets my legs are hurting, i did fran yesterday so everything is kind of achey. 135 felt like 195
b. as rx, 14# wb @ 9′ target and 20″ box.
wb: 23/21/18
push ups: 23/25/29
BJO: 20/19/20
A. Pause Front Squats (OT3M) @ 31×1
6 x 175/185/195/205/215
B. As Rx
20/10′ WB – 30/30/30 (90)
Push-ups – 33/33/29 (95)
24″ BJO – 22/22/23 (67)
… good test to fight to the end each set …
Strong work Chris!
A. @165. 4 reps each round.
B. WB:26,26,25. PU:36,29,30. BJ:19,20,21
Very consistent Anders!
Squat everyday:
Front squat up to 250, 270(miss)
B. (Sub 45lb barbell thrusters for wall ball)
R1: 23, 30, 15
R2: 20, 27, 15
R3: 20, 22, 15
Thats a nasty sub, but very impressive!