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 @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 90%
(athletes are allowed only one 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.
Complete rounds of 21, 15 and 9 reps for time of:
Hang Squat Cleans (115/75 lbs)
Bar-Facing Burpees Over the Barbell
A. Bryan* (E4MOM, 20 minutes – Run 400m, 25 push-ups).
A. 140×6, 150×4, 170×2, 175×2, 180×1, Max reps 170×2
B. 8:08 RX wanted to go sub 8:00…but I’ll take it after the squat work.
Finished up with 20 min of Ab work
A. 240, 275, 310, 325, 345f 315×3
Still failed at 95% but progress none the less
B. 8:12 Rx “fun”
A. 5×10 reps to keep lighter weights.
My back has been out of commission these last 2+ years and doesn’t do well with heavy loads on the spine.
B. scaled to 100#
7:28
A: 155/180/205/220/230. 4@220
B: 95lb. 10:09
A1. 210/245/275/290/310
A2. 3 @275 (scaled down, legs felt weak)
B. Scaled to 95#, 12:45 (ouch)
A. Based off of 375# 1RM: Complete, did the unbroken set at 85% for 3x reps as I missed the last cycle.
B. As rx 10:10…this was done at altitude which sucked (literally sucking for air), really slow on burpees to try and not pass out.
C. Weighted Strict pull ups (worked up to 1 heavy single): 123#
C2. 3×10 single arm DB rows at 70#
C3. 10 minutes on assault bike with last four doing 10:20 intervals…trying to build lungs at altitude.
No time today… Did 100 burpees for time: 7:07… Chasing 6:00… Quite a ways to go
A1. 205×6, 235×4, 265×2, 280×2, 295×1
A2. 280x 5
B. 5:57 rx’d
HPC – 15/6 – 6/5/4 – 9
One of those days just doing any workout was a win
A. Knee felt all jacked so worked up to 115 then stopped. SI is off so it’s loading my right knee.
B. Since knee hurt I did hang pc instead of squat was gonna do fitness. It people were blocking all the wall ball areas. Burpees were like jumping with a peg leg.
21,15,9
Hang pc at 75#
Bar facing burpee overs
8:18
What’s going on with the knee?!
Suprapatella bursas get pissed off especially if my SI is rotated which it is… my knees help tell me when si and lumbar are rotated like an alarm system!
A.Up to 257#
B. 3x 242#
C. R’x 10:15
0. Gymnastics Wod
A. Based on 140kg, 4reps with 125kg
B. Skipped this part today, some rest needed.
Got 3 reps at 315. Scaled part B to 15,9,5 reps @ RX and did it in 11:30. (had an early morning meeting and going to 21 would have killed me)
A.up to 315×1, then 300×2. Felt weak in the squat today. I’ve been sore/inflamed in the area where the upper leg and the pelvis come together(both legs) since the 3rd week of the Open. Planning some banded hip work tonight and some lacrosse ball smashing. Any other suggestions? I feel it in every squat.
B. 7:09 Rx.
Finally got ya in something!! ?
I knew with burpees involved you’d smoke it!
this helps me a lot, i hope it also helps you: https://www.instagram.com/p/BOzfyXfgDxT/
Thanks, I’ll give it a go.
A) I had to put a lot of focus on my back squats today, wasn’t feeling as strong as usual; still I followed the prescription and worked up to 135 kgs at my 95% then got 2 reps at 127.5 kgs.
B) scaled the weight down to 45 kgs; completed in 13:00. I feel like I could have pushed those burpees a bit faster.
Combined yesterday’s post with today. Didn’t have enough time for B.
PR still 235. Did 7 reps at three the end.
Plan to do B later today
I did the Fitness Workout today:
A. Back Squat + Pull-Ups
x 8 @ 155
x 6 @ 185
x 4 @ 215
x 6 @ 205
x 8 @ 205
B. 21-15-9
Wall Ball (14#/10′)
Burpees
4:20 ouch
That B part looks as a great lung killer
A. Up to 305
B. 7:56 Rx
Speedy!
Super duper speedy!
Felt good today…looking at it I thought I was gonna die but was able to go unbroken on all the hang squat cleans
A. Subbed front squat for back.
135×6, 150×4, 170×2, 180×2, 190×1
180×3. Got halfway up on 4 but should’ve completed it. Next time.
B. Dropped weight to 105. 9:11.
Finished with 7min EMOM of 3 front squats at 155. Felt good. Kinda wanted to beat my legs up today.
Legs!
A. Up to 360×3
B. 8:48
Felt good with everything. I really like having Wednesday be a recovery/accessory type day.
So strong!