A.
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55% of 1-RM
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%
Immediately followed by…
Every two minutes, for 4 minutes (2 sets):
Back Squat x 8-10 reps @ 73-78%
B.
Three rounds for time of:
10 Bar-Facing Burpees Over the Barbell
15 Thrusters (95/65 lbs)
20 Pull-Ups
A. Bryan – 125#, 155#, 180#, 205#, 215#; 190# x 10, 190# x 10.
B. Bryan – 13:08.
A. 175, 215, 245, 285, 300.
245 x 8
B. Didn’t have space at the gym for this so did 20 minutes of ab and shoulder work.
A1. 155-205-245-275-290
A2. 245×8
B1. 17:40 rx ouch ?
A1. 165-200-230-265-280(off 330)
A2. 245X10(2) 250 or more next time
B. 1-3:17; 2-8:31; 3-15:33 humbled
A. Up to 125,
105×10.
B. 07:XX or 08:XX. Not sure. ?
I didn’t know my RM back squat and…
A.
30kg
35kg
45kg
50kg
55kg
And 2 sets 8-10 reps 45 kg
It was so easy for me…;(
B.
Thruster 25 kg
10 strickt pull-ups,20 kipping pull-ups,10 strickt pull-ups
13:52
C.
Gymnastic work
Got into garage at 10pm, to avoid skipping completely. Got A done.
165, 195, 240, 270, 290 (off 320 max)
Then 2×10 with 235
MHR 160
Haven’t been posting in a while. But have been following loosely.
I squated yesterday so did a mix of yesterday and today
A) Yesterday’s, Clean 200# PR, first time doing heavy cleans since Knee surgery a year ago so that felt great!!! Tried 205# but couldn’t get out of the hole
B) Today’s, 13:26, that hurt
A. 135/155/180/205/215
185/185
B. 8:48 Rx
A.
145, 175, 200, 225, 245
205 x 10
B.
13:27
C. Gymnastics work and shoulder mobility
A) 215, 255, 295, 305, 315; 255×8 (both sets)
B) 14:44 (75lbs for the Thrusters)
Based off 350
Worked ups to 315 for 2 reps
B.) RX 10:45
A. 155×5, 185×5, 215×3, 250×2, 265×2, 225×10 (both sets)
B. 7:34 RX (1st 2 rds u/b ; rd 3 8/7 thruster, 8/7/5 pull-up)
Smoked it!
Thanks! Felt great today!
Holy hell! That is flying on B.
A.Completely messed up my numbers and went 10# heavier every rd
135/155/165/175/175
A2@ 165 -8/4 stopped at 4 second rd knee felt yucky
B. 2 rds rx 10:25
Knee was feeling it 2nd rd so I listened to my body and stopped
A. 155/185/225/245/265 then 2×10 with 225
B. Rx’d 10:00 flat. Wheels fell off on the 3rd round. 5/5/5 on Thrusters and 8/6/6 pull ups that round
Same here on that 3rd round..
A) 55/65/75/85/90 kg
The, 10×75 kg
B) 9’52” rx
Should i assume that the pull us are supposed to be kipped? If so, how would one scale it to strict pull ups? (kipping irritates an old shoulder injury)
2 x 275 as heaviest set
24:13
dead lifted after, hit 365 for a single
I typically scale by 2:1
A. 5×145/5×175/3×200/2×225/2×245/8×205
B. As Rx…9:52
Wanted to stay UB on thrusters but wasn’t going to happen after the squats. Went 15/10,5/9,6 and 12/8 on the pu’s. Legs are toast.
Got dragged into doing this only 12 hours after doing yesterday’s workout…. squat cleans, squats, and thrusters… holy quads!!
A. Up to 275×2, then 2 sets of 245×8.
B. 9:25 Rx. Totally fell apart on the 3rd of thrusters, had to break them into 3 sets of 5 with lots of heavy breathing in between.
C. Eggs, bacon, donuts, and coffee
Any luck finding that wall and floor you were looking for the other day?
Your part C for today looks fantastic.
Ha yeah I actually made it home on an early flight and did it last night at home. Part c was delicious!
C sounds like a great idea!
A. Back Squat as Rx
5 x 185, 5 x 225, 3 x 265, 2 x 305, 2 x 315
8 x 275, 8 x 275
… that last set was rough … felt beat so elected for a light 1k row and a steam … have a good weekend folks.