A.
Every 2 minutes, for 14 minutes (7 sets):
Back Squat
*Set 1 – 5 reps @ 70-74% of 1-RM
*Set 2 – 5 reps @ 75-79%
*Set 3 – 3 reps @ 80-84%
*Set 4 – 2 reps @ 85-89%
*Sets 5-7 – 2 reps @ 90-94%
B.
For time:
40 Wall Ball Shots (20/14 lbs)
20 Burpee Box Jump-Overs (24″/20″)
30 Wall Ball Shots
15 Burpee Box Jump-Overs
20 Wall Ball Shots
10 Burpee Box Jump-Overs
A. 145, 160, 170, 180, 190, 195, 195 (f) knew I would be pushing this today as I am fairly tired for some reason.
Did pull ups in various forms.
10 strict PU
15 CTB
10 butterfly pullups
5 unassisted BMU!
B. 10:28 – lost at least a minute dealing with a poop related crisis with my toddler. And then I forgot the rep scheme for the first BBJO and did 30 instead of 20. So the next round did 5 BBJO. It was interesting.
A: 235 255, 265×4, 245
Legs area still smoked from some extra running on Monday + not enough water in me. Had to bring weight down when form started going.
B: 12:52
Same story. 1st set of WB/BBJ unbroken, the rest of the BBJ were VERY broken!
Anika
A: 150, 160, 170, 180, 185, 190, 195
B: 9:03
Luke
A: 225, 245, 265, 280, 280, 285, 285
B: 9:04
A. From a max of 300# I went 210, 225, 240, 255, 270. I felt pretty good about this. No pain in my ankle or knee.
B. 9:28
A. Off 240# recent 1RM. Up to 2x 210-220-225-230 (PR 15#). Hadn’t done double BS in awhile. Had planned to go 2×220 for sets 5-7 but it felt good so just went for it B. As Rx’d: 8:57 Wb 30/10 20/10 15/5 Bbjo ub but slow… Between DL and intense row yesterday AM, volleyball last night and this tonight, It’s now official that my legs have left me to find a kinder host Wanted to do some extras but I barely know where I am so I’ll call it a day Full rest tomorrow/ light open prep friday and will… Read more »
A. Stopped at 80% and finished doubles at 305.
B. RX (20lb slam ball for wall ball shots)
40 WB, 20 bbjover, 30 WB, 15 bbjover, 20 WB, 10 bbjover
8:11
I only had time and honestly energy for A today.
205, 215, 225, 235, 255
Have a great night everyone!
As prescribed:
9:32
Notes: I should’ve went unbroken on the wall balls. That’s the kind of laziness I need to stamp out.
A. Back Squats
285×5
305×5
325×3
345×2
365×2
375×2
385×2
B. As Rx 11:44
Unbroken on the WB but, man if only I had an engine like y’all!!! I just could not go fast on the burpee box jumps and I knew if I did I would be gassed for the WB. Seriously just going to keep being a baby about it but, I hate me some burpees and box jumps don’t make them better lol.
The faster you do the burpees, the sooner they are over!
True enough! … unless you vomit mid-set… ?
A. #290/315/330/350/375/375/375
B. 7:54 WB UB
Big weight Rob – nice work.
Impressive on both parts nicely done
A. Up to 295 (5 sets). Legs and CNS were on edge today.
B. Rx’d 8:47. Didn’t want to push so I broke WB in half each round. Didn’t rush the BBJO’s and worked on new standard with a short step into the jump.
A. Up to 260lb.
B. 11:32 rx
Update,
Completed 18.3 on the redo – 1 time through, had to do bar muscle-ups both times as no rings were available, but all else Rx’d – calves are smoked
Yesterday
A. done – 50 ft. on each HS walk,
B. 16:32 – legs – calves – were not working on the run
Today – max 340
A. 250/270/285/305/320/325/330
B. 8:01 – Rx’d – man I wanted under 8 min, but had to break up the last set of WB.
My thoughts exactly on B!
A. Back Squat (Projected 375)
— 275 x 5
— 295 x 5
— 315 x 3
— 330 x 2
— 335 x 2
— 340 x 2
— 345 x 2 (PR)
B. Rx: 7’57” (all unbroken) — I dinged up my shoulder doing ring muscle ups yesterday so this made it just a wee bit more painful. ?
Nice and good strength.
man, i’m not sure if i’m more impressed by your super leg strength or by the monster engine to do everything unbroken on B
Nice PR. One day, when I’m in my 50’s, I might get to that weight. Killed B.
By the way, I know you are no where close to 50. I was just saying it will take me that long to get to those numbers!
Great #s man! Thanks for the push!
You were flyin!!
That’s fassssst!
Super impressive, you da man Teddy!
A. no comment ;p
B. 7.57
Fast! Good job
Still improving and recovering. Crossover Symmetry smoked my shoulders today. Those ATYT’s… This was the first time I did them as a dynamic movement. Geesh! I remain on schedule for being able to complete 18.4 over the weekend or Monday.
BOOM!
A. 215/225/245/255/265 – didn’t do set 7 I was having a hard time hitting the depth on set 6. Felt pretty heavy today
B. 11:05 (as usual, burpees :))
Double under practice for 15min – getting better at 1su/1su/1du but still bending my legs too much on the DU.
That every 2:00 is def a doozy for this today too
Yeah, that was tough.
A) OT2M x 6: 2 push jerks + 1 split jerk. In kgs: 40, 50, 60, 70, 80, 90. I wasn’t that confident on split jerking those 90 kgs before I did it as my technique needs lots of polish (tbh, I haven’t practiced it) but I was able to handle the load much better than expected. Still I gotta set some plan in place to practice the split. B) With a timecap of 20′, for time: 21 – 18 -15 -12 – 9 Box Jump Over 30″ Sumo Deadlift High Pull 40 kgs Push Press 40 kgs “Did Not… Read more »
Ouch!
Ouch! Not your first BJ tumble if I recall correctly, I hope you’re still feeling good! Don’t let it affect your confidence. Great work today sir
thanks joey, this is my 4th time if my math is correct; at least now I have video to dig into what went wrong and find how can I correct it in the future; the wonders of vlogging
How do those SDHPs feel on your anterior delts?
actually they felt really good, not sure if the weight was a bit light (trying not to sound as smug as it does in my head) but that was the easiest part of this triplet
A. 248.2 on heaviest last three sets
B. 11:43. That was way harder than I figured it to be. Burpee box jumps were brutal
A: Back Squat: Worked from 245 to 335 by the end
B: RX – 11:00