A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 85%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)
B.
For max reps in 10 minutes:
Row 1000 Meters
Max Reps Wall Ball Shots (20/14 lbs)
A. Bryan* – 165#, 190#, 205#, 215#, 230#; 215# x 6.
B. Bryan* (run 800m vs. row) – 91.
Playing catch up!
A. 225, 250, 270, 285, 300
5×285
B. Row in 3:49 and then 84 WBs
Yesterday I had training for paddling so I didn’t do any crossfit. Tried to make it up today
Did yesterday’s A. 265,275,295×6, 295×6
Today’s A was brutal. 275, 305, 325, 345, 365. Didn’t finish the max reps at 345. Barely made the 2 reps so I knew it wasn’t gonna be there today.
Did yesterday’s B and played volleyball for an hour here at the fire station.
Trying to figure out how to use this programming while training for paddling as well
Getting over stomach virus…
A. Swim 750m
B. Steam room and sauna superset
Hope to be back by Friday…
C’mon spring and get here already!
Hope you feel better very soon Nathan!
A. Off of 385. Did 325 for 6 with much better form than last week.
B. No WB so used empty bar for thrusters. 87 reps. 3:40 off the tower.
Great modification for the wall balls Brian. Solid Score!
A. Up to 185×3
B. Skip
Rest day for me just didn’t want to miss out on squats since I want to improve
Glad you got a bit of rest in this week! 🙂
1st day out of my apartment gym and first time with a barbell in 6 Months
Back squats with no belt, it’s in storage shed in San Diego
125×5
175×4
205×2
215×2
225×1
Max reps @ 190#=8 reps
B. Got to 80 wallballs…. ouch
A. Worked up to 235lb…then 10 reps with 205. Less weight but felt sooooooo much heavier squatting all the way down.
B. Rx row and weight. 104 wallballs.
A.
205, 235, 250, 270, 285, 270×4 saw stars who
B.
3:52 row
114 reps
C.
Pistols progression
Had to skip A. ( my dogs bladder is only so big!!)
Warmup was super short
250m row/ 20 walks ball/Samson stretch
B. Rx off rower 4:07, 84 reps
Great work Britt!
A. Back Squat (based on 235# from last week)
Groins were super tight from sleds and riding my bike yesterday so ended the squatting here.
B. Three Sets (basically Fitness A):
Nose to Wall HS Hold x 60s
Rest 60s
Reverse Snow Angels x 60s
Rest 60s
Skydivers x 60s
Rest 60s
A.
430lbs x 3
Great work!! Strong!
A) up to 365 than 315×3 twice
B) 105 reps #45 barbell thruster for wall ball not adequate height at the gym I visited
1000 m 4.03
116 wallballs
Nice work, Emanuel!
a) based on 140kg; 5*117,5
b) 95 wbs
Woo hoo! Great job!
A) back squat based on 265#
4×235#
B) Rx: 100 wb
100 club!
A:
1) 65kg x6
2) 75kg x4
3) 80kg x2
4) 85kg x2
5) 90kg x1
Then: 85kg x6 Unbroken
I think, that now in the program there are less legs exercises, than when I started doing this program in end of November (I think, then there were more exercises in week like Back Squat, Front Squat), so today I added some Squats:
80kg 3reps with 3secs pause at bottom;
75kg 5reps with 3secs pause at bottom;
75kg 5reps with 3secs pause at bottom
B:
Ball: 6kg
1000m of rowing and 75 Wall Ball Shots
We are in more of a squat cycle right now. Before we were working on posterior chain so there might have been more “supplemental” work then. How are the differences treating you?
As I said – It seems to me, that there was a time, when there where more exercises for legs/quads per week. But maybe it just seems to me… 🙂
A. Up to 300×1, then 285×5
B. 119Rx, 3:31 row split.
Looking forward to that 16.4 redo for 17.4 ?
Solid bet.
I didn’t get in on the Open party last year so I’d love to take a crack at it. I tried kipping HSPUs for the first time last night just in case I need them! How did you do on it last year?
181 (Off the rower at 8:49) – I never practice kipping HSPU so shame on me but it is was it is … I tried to kip last year but quickly realized that if you haven’t practiced you aren’t going to figure it out on the fly – especially 165 reps in.
I’m usually money on HSPUs but I also know that once you hit the wall it’s game over.
“If” I were to do it again (like this Friday) … I’d go quick short sets of 3/2 right out of the gate … 4+ minutes to grind …
You mean that “hoping it just happens” isn’t a valid strategy??
Blasphemy!!!!! XD
Wow!!
I think we are going for an amrap triplet this week
I’m hoping for that bet to come true too!! I got 191 last year so I have faith I’m finishing this year. My kipping and rowing were garbage last year. I’m doing a throwdown event at my box tomorrow night after the announcement. My invictus training buddy and I are gonna battle it out.
Awesome
Sounds like a party
How did it go!!??
Aaarrgghhhh!! Good and bad… won the throwdown and improved my score from last year. However, not as much improvement as I hoped. Went in determined to get back to deadlifts this year. Last year I finished 191 reps with a tie break of 9:48; this year I finished with 192 reps and a tie break of 8:46. So I got to HSPU a minute quicker but only got 1 more rep, I was kind of bummed (27 as opposed to 26). Something about rowing and HSPU really messes with my shoulders. On a positive, my normally weak wall balls and… Read more »
Awesome work! You beat the other guys I know that did it tonight. I think the consensus is that 17.2 and 17.3 have induced shoulder fatigue that makes 16.4 even more difficult this year. I’m just looking forward to doing it for the first time! As always you killed it bro!
Dude, this was wizard level prediction ???
Haha too bad it didn’t make me anymore prepared! Those HSPUs look impossible after everything else
Back was a little tight, so I did OH squats today
A. 115/135/155/175/185
– did 115 for 12 for second part
B. Row 3:45 – 105 reps for wall ball shots
Lower back?
Yeah, more from the DL on Monday. I took last week off totally, so I know it was just muscle soreness. The OH allow me to go deep and just control the weight more with my core and shoulders.
A. 185/215/225/245/255 then 3×245. Not my best showing.
B. As Rx. 79 wallballs. Too much rest.
Next time…Friday…