A.
Back Squat
*Set 1 – 3 reps @ 80-85%
*Set 2 – 2 reps @ 85-90%
*Set 3 – 1 rep @ 90-95%
*Set 4 – 3 reps @ 85-90%
*Set 5 – 2 reps @ 90-95%
*Set 6 – 1 rep @ 95-101%
Rest 3 minutes between sets
B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Burpee Pull-Ups
10 Kettlebell Swings (32/24 kg)
20 Wall Ball Shots (20/14 lbs)
A. 257.5, 275, 290, 275, 290, 305 lbs
B. 4 rds + 5 burpee pull-ups. used 70lb KB.
Today B part was warm up (4 rds with 20kg kb) and changed workout
In teams of 2
400m Run
100 DL 60kg
400m run
75 Hang Clean 60kg
400m run
50 shoulder to overhead 60kg
400m run
TC: 18min
Both partners runing but only one working on the barbell
End up at 16 shoulder to overhead
Change of plan today we did:
B as w warmup almost 4 rounds with 24kg KB and then
In teams of 2
400m Run
100 DL 60kg
400m run
75 Hang Clean 60kg
400m run
50 shoulder to overhead 60kg
400m run
TC: 18min
Both partners runing but only one working on the barbell
End up at 16 shoulder to overhead
That looks like a fun partner workout.
Yeah try it, its quite intense with the weight and amount of reps.
Good luck 🙂
Took it light today. I have 3 online qualify WO’s to get done this week end. Will do the 1Rep squat next week when they come up.
A. Modified to:
AMRAP 10
5 burpees
5 strict pull ups
10 single arm KBS @32kg
20 wallballs
4 rounds +10
B. HSPU Work
5×5 HS negatives 30A1
A: 185, 205, 225, 195, 215, 240 – new post disc injury PR – and it felt great.
B: 53lb kettle. 4 rounds +38.
Good day.
A. 275/285/300/285/300/315 (fail)
B. 4 Rounds with 60 lb dbell swings and 14 lb med ball
A. 225/245/265/245/265/285 (post surgery PR!)
B. Subbed with 28 KG (the heaviest we have): 4 + 15 — I was able to do everything unbroken, but I’m thinking I took way too long on the pull-ups 🙁
C. Knee Rehab (1 hour)
A.)320, 340, 365, 340, 380, 405
B.) 4 rds. Shoulders are trashed from yesterday.
Nice on the 405!
A. Did warm up sets from 5 – 135, then 155, 165, 175, 170, 190, 200 5# PR. Did mobility drills between and found out I am really bad at wall slides. Will need to do these more. Plus I had all three kids with me, so I was a bit distracted. B. RX. This hurt SOOOO bad! I hate wall ball, and I tried to go unbroken the first round but quickly found that I would not be able to do it for the other rounds. Kept it to 10 and 10 with a very short break. UB on… Read more »
A.205lbs(93%) b.4rds + 4rps
Yesterday’s:
Did competitors gymnastic warm up, then;
A) Split jerk @ 150. Stayed here until I know more re: shoulder.
B) 25/21/16/17 (push presses); rows approx: :55-:58
Today’s:
A) 175/185/195/185/205/215
B) 4 + 29 (sooooooo much shoulder burn!)
YES! Ouch!
A. I’ve been slowly building back up my BS and focusing and form and depth. Everything was leaned any couldn’t figure out why then I realize I was doing 10# heavier than I thought every rd cuz I use a guy bar. Poor math skills!! Drop down last two sets because form was off
155/175/185/160/135/135
B. Rx
3r+30
C.
50 abmat sit ups
30 sec left plank
30 sec front plank
30 sec right plank
A. 255/275/28/275/285/305 (97%)
B. Rx’d 5+3. That was a great triplet. Right mix of muscle burn and red-lining the engine. Whew…
Here’s how I attacked today’s workout:
Part A. Fitness (Three Sets)
Back Squats @ 3011 tempo (215 x 6; 225 x 6; 235 x 4)
Ring Rows @ 2111 tempo x 12 each set
Alternating Reverse Lunges x 20 w/ 55# DBs
CrossOver Symmetry External Rotations x 10 each set
Part B. (My own special version)
AMRAP in 10 minutes:
5 strict pull-ups
10 Burpees
20 Wall Balls (14#/10′)
6 + 2
Those back squat numbers! So strong, Michele!
A. Up to 135kg (96%)
B. 5 rounds + 13 reps.
Nice job.
A. Back squat: 300×3, 315×2, 335×1, 315×3, 345×2, 365×1 (10# under PR, but sled work yesterday took its toll). Found I have gotten use to tempo, and it was hard not to go slow in the negative.
B. As Rx: 4 rds + 6 KBS…everything u/b, must have been slow on the transitions and burpee pullups when looking at some of the scores, great job everyone.
A:
In kilograms:
1) 80×3
2) 85×2
3) 90×1
4) 85×3
5) 95×2
6) 100×1
+102,5kg Fail but I am happy with this score. Finally I repeated my 1RM from November (100kg@84kg BW then and with 75kg BW now). I think that it will be only better and soon I’ll squat 100+ kg 🙂
B:
KB: 20kg
Ball: 6kg
3 Full Rounds + 5 Burpee Pull-Ups + 10 KB Swings + 10 Wall Ball Shots
A. 275, 295, 315. 295, 325, failed 355
B. 5 Full rounds. 15 WB short of a 6th
A. Up to 330, 97%
A2. 3×15 each leg BSS with 35#db. (Was waiting on a buddy to finish A)
B. Rx 5+11. Hit 3rds at the 5 min mark and then Louisiana heat and humidity took over. Wanted 6 but it wasn’t in the cards. Everything unbroken
Soild – nice work.
As usual you set the goal, I knew I had to be unbroken on the wall balls, which is never fun
Smoked it!
Thanks, you were right there and probably had more of the Louisiana heat to deal with since you went later in the day!
A. 120kgs, 130kgs, 140kg
130kgs, 140kgs, 150kgs
B. 5 full rounds in 10mins 10seconds (thought I’d finish off the round)
First week of crossfit, loving it!