Workout of the Day
A.
A. Front Squat
Set 1: 5 reps @65%
Set 2: 4 reps @75%
Set 3: 3 reps @ 80%
Set 4: 3 reps @85%
Set 5: 1 rep @ 90%
Set 6: 1 rep @95%
Set 7: 1 rep @101%
Set 8: 1 rep @ 101+%
Rest 2 minutes between sets
B.
Five rounds for time of:
Row 250 Meters
15 Pull-Ups
15 Wall Ball Shots (20/14 lbs)
A: 205, 235, 250, 275, 285(f)
B: 13:26 Rx
A. 185×5, 210×4, 225×3, 240×3, 255×1, 270×1, 285×1 (10# PR!), 290×1 (f) …
almost had 290 but legs were shot
B. 14:55 Rx … lungs blew up after round 2
Yes! Congrats on the PR!
Pull ups are really good work outs….lately…I do sprints…Feels great…like my lungs are trying to kill me…
http://cdn.makeagif.com/media/5-04-2015/koIIZR.gif
Haha
A: Pr’d Front Squat at 245# (5# pr)
B: 16:51Rx. Working on my cardio so this was expected haha
PR Star!
A – off 250
175-205-210-245-256-275-295F
25# PR
B
Rx @ 15:53
All right! Nice work, Clint!
A. Off of 270#. 185/205/215/230/245/260/275/285
15# PR! Love this programming. Massive gains despite the small amount of time I am able to put in right now.
B. 13:15 w/ 200m runs and strict pull-ups.
The pull-ups killed me. The last 3 rounds quickly devolved to singles.
PR Stars!!!!!
Great job, Josh! Glad you’re loving the programming.
A: 140-160-175-185-195-205-225-240
New 25# PR!!
B: 12:48 everything RX except the row (subbed for 200m run)
Pull-ups unbroken rounds 1-2
Wall balls unbroken all rounds
BOOM!!! PR Stars for Victor! Nice work!
Amazing! That’s a huge PR! Congrats!
Had limited time and really wanted to test my 1 rep out so:
Front Squat based on a 335 1RM:
5×215, 4×250, 3×270, 3×285, 1×300, 1×340, 1×350, 1×360 It was a good PR that came up pretty easy but wanted to leave some in the bank.
Holy PR STARS Batman!!! That is a huge gain with huge numbers already!! Congrats Ty!
Wowzers! Seriously great work!
Thanks Jeremy, working my way back up to where I was a couple years ago. Hope to be able to FS 405 and still run a 13:00 again in the near future.
A. 85kg finishen with 10 reps on 60 kg to make legs…stronger?
B. 12ish (8kg medball)
Go for 20!
sure!
Reps or Medball pounds? both I guess… 😉
A. Back felt great today so I increased a lot from 19 May to see if I could pass my previous max of 155lbs
115/125/135/145/155/165/175/185 – still felt good so did 1 more rep at 205. Super happy out here – major progress since my epidural – excited to see where I can take it to next time.
B. 13:48 with a band for pull-ups
Awesome! PR Stars!
This is awesome news, Drew!
Finished my scheduled BS work and threw some heavy FS singles. Made it to 265 (+10 PR) with some gas in the tank. PR’d a 5×3 of PCs at 205 across also. Word.
BOOM!!! PR Stars for Andy! Nice work bud.
BS workout always looks funny…he he…Congrats on the PR!
Ha! Never picked up on that. It was some BS…
Managed to equal my pr @275lb failed 285 .as a rushed it as I had to go coach the row workout so missed part B . Had a few turn up that weren’t logged in for a class which was both good and bad
Will give it another crack over the weekend during my breaks in the L1 course
Have fun at the L1!!!
Need to get it done to do the rowing specialty course
Let me know how that goes. 🙂
The weekend as a whole went well , technically I was pretty good they did a few minor adjustments with me . but what I did and how I was showing my partner how to do it and correct his was good , only time will tell if I passed or have to resit it . I hate exams
A. Worked up to 290 (PR by 5#). Failed at 295.
B. 13:03 RX. PU 15,15,15,10/5,10/5. WB UB.
Attaboy Jon!!! PR Stars for you!
P to the R!
A. worked up to 290×1 PR by 15#!!!
B. 12:33 Rx my hands are sore from yesterday! At least no rips on the pull-ups!!
Huge gainz! That’s a double star for you!
Nice work. Three bills in sight!
A. Legs are almost back… walking lunges 5×12 steps @135#
B. RX (sat to med ball on WB) 18:27
Great news, Kyle!
IT’S THE TEST DAY YOU’VE ALL BEEN WAITING FOR! GOOD LUCK AND MANY PR’S!
I second that!!!
Of course its a rest day!
A. Based on 185 max
125×5, 135×4, 150×3, 155×3, 165×1, 175×1, 185×1, 195×1 pr
B. 250m run, strict PU, wall balls. 5 rft 18:46
PR Stars for Nathan!!! Nice work!!!!
Super duper!