A.
Front Squat
*Set 1 – 3 reps @ 65%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 3 reps @ as heavy as possible
Rest 2 minutes between sets.
B.
Five sets for max reps of:
30 seconds of Ring Dips
Rest 30 seconds
30 seconds of Box Jumps (24″/20″)
Rest 30 seconds
30 seconds of Alternating Dumbbell Snatch
Rest 90 seconds
A. Bryan – 155#, 175#, 190#, 200#, 210#, 225#, 210#. Christy – 80#, 95#, 100#, 105#, 115#, 120#, 115#.
B. Bryan – ring dips 9, 9, 9, 9, 9. Box jumps – 14, 14, 15, 15, 15. Dumbbell snatch (60#) – 9, 8, 9, 9, 9. Christy – ring dips (banded) – 14, 12, 12, 12, 12. Box jumps – 11, 13, 12, 12, 13. Dumbbell snatch (20#) – 11, 11, 12, 11, 12.
A. 3x 210#/ 2×240/ 1×255/ 3×271/ 2×286/ 1×305/ 275×3
B. Ring dips (did strict): 19/17/17/17/15
Box jumps: 18/15/19/19/20
70# KB Snatch: 9/10/10/11/11
Total reps: 227
A. 230,250,285,300,320(1),335,310(3)
B. Ring dips-17,17,15,15,11
Bj-12,13,13,13,17 last set did rebounds
Db snatch 70#-9,9,9,11,13
A: 3×145# / 2×165 / 1×175 / 3×190 / 2×200 / 1×210 / 3×200
B: Static Dips : 15 / 17 / 17 / 17 / 16
Box Jumps : 15 / 15 / 16 / 18 / 18
DB 50# Snatch : 9 / 10 / 10 / 10 / 11
A. 225, 255, 275, 295, 305, 325, 315×3
B. Done
A: worked up to 145×1 right hip flexor kinda talking to me, so bowed out of the 3 heavy.
B: 174 reps. 35# snatches
Playing catch up after a busy remodeling project that has been keeping me from working out. Rather frustrating. However I did a little of yesterday’s and today’s.
A. Push Press 3 reps @11X1
135/155/175/195/215 missed 3rd rep
B. With team of 2 and 1 min rest between
5rnds w/60# DB
C. (B. Of this workout)
Ring dips: 18/18/20/18/16
Box jumps 20″: 21/23/26/26/23
Alt. DB snatch 60#: 11/12/13/12/12
A) Limited fractional plates, so I rounded up a couple lbs on most, down by 1lb on last one.
115×3, 135×2, 140×1, 150×3, 160×2, 165×1, 155×3
B) As RX. Ring dips are…an area of opportunity.
Ring Dips: 10/10/8/9/9
Box Jumps: 16/16/17/17/18
DB snatch (40#): 8/9/10/10/10
A. 135/155/165/175/185/195 205×3. Need to re-max
B. Used 53lb Kb for snatch
21/15/10
18/15/10
18/19/10
18/20/10
17/19/20
Had to get warmed up to the idea of quick box jumps. Double ACL replacement makes me think about joint maintenance. That said, I went for it on rd 3 and it felt good.
A) 175, 205, 220, 235, 245, 260, 240
B)Push-up (no rings): 25-29-26-27-25
Jumps: 14-15-15-15-17
55# KB snatch: 9-10-10-10-12
Warm Up:
Deck Squats + Skiers
A: 60 kg – 70 kg – 75 kg – 80 kg – 85 kg – 90 kg – 85 kg
Didn’t really know my Front Squat 1RM, but it felt pretty hard so I guess my shot with 95 kg as 1RM was pretty close to the real 1RM
B: Ring Dips: 5-3-3-3-4
Box Jumps: 10-9-9-9-10
Alternating DB Snatches: 18 kg 6-4-6-5-5 (only did DB poer snatches before so i tryed to focus on technique)
C: Core Work, some Russian Twists
Great Workout, I really have to work on the Ring Dips.
Back in the swing of things.
Warm up: 300 double unders & 4×5 bar muscle ups
A.
190-225-235-250-265-280-255#
B.
Dips: 15-16-16-18-17
Jumps: 11-15-15-15-16
*(Subbed) KB Swings @ 24 kg: 14-15-15-16-16
*Left shoulder deformity doesn’t allow me to perform DB snatches properly.
Cash out: 21 burpees