Workout of the Day
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. Up to 385. Did 365×3.
B. Complete
B2. Made up push presses from yesterday 265×3.
Great job, Todd!
A. FS 3-2-1 at 165-185-205 / 220-235-245 // 5×225
B. Short on time, did a DB snatch ladder
EMOM 2xDB SN (L+R), 50# + 5# each rd
Made it to 100 for 2 rds
All right!
Sad to miss squat today, but lots of lower back and pelvic aches this morning when I woke up. I opted to swim instead. Did some warm up and skill work, and then did a 90 second ladder (:90 on, :60 rest; :90 on, :45 rest; :90 on, :30 rest; :90 on, :15 rest, :90 on, :30 rest; :90 on, :45 rest; :90 on, :60 rest; :90 on). Got about 100yd per each 90 seconds. Finished with a few laps cool down. About 1400yd total plus a few walking laps while my 4 year old attempted his strokes afterward. 🙂… Read more »
Fun in the pool! So nice that your son joined in!
A) 205, 235, 255, 265, 285, 300, 285×3
B) 8/6/8/7/6 (I am 235…not so good at the ring dips but still RX…)
11/12/12/12/13
9/10/10/10/10 ( done with 50# db)
(144 reps total…I think)
Nice work Matt!!
Great job!
A. was supposed to be off 224 but moved down weight
143(3)/153(2)/173(1)/190(2)/193(1)/204(1)/153(3(
B. stationary dips:9/11/11/11/10
box jumps: 16/18/19/19/18
KB alt. snatch 25# 10/12/12/13/12
You back in action? How are you feeling? Looking good!
Decently moving but i’m spending half the weeks in a hotel gym- so doing what I can…. I definitely want to fix my glute activation issue! a lot of bridges!
A. 185×3/215×2/225×1/245×3/255×2/270×1/240×3 … Overestimated the last set, thought it was > my 85%. Oh well, next time will go heavier
B. Snatches @ 45# DB. Reps: 39/38/41/38/38 = 194 total
Nice surprise to find out you’re stronger than you thought!
A. 185/205/215/230/245/255/245
Stripping the weight down and decided to try a 135# Strict press for shits and giggles. Managed to get it first try for a 5# PR.
B. Strict ring dips — 24/20/17/15/12
Box jumps — 16/15/15/16/16
75# DB Snatch — 9/9/9/9/9
PR Stars!!! Lol. Nice work. Killed the dips too
Yeah but once you lose them and your arms are tired there is no way to get them back. I wanted to hit 15 on the last set but there was no way that was happening.
Killed all of it!
Jumped in on the cycle so front squats were heavy for me.
A. 120.140.150.160.160.160
B. Dips:9/6/6/6/6 (red band)
BJ:12/12/12/11/12
S:10/10/9/10/11 30#db
Awesome job, Abby!
A.250/290/315/330/350/365 365×3. 3rm PR
B. Dips–20/18/17/16/15
Box jumps–12/12/12/13/12
Snatches 75#–8/8/10/10/10
Woo! 75# DB snatches, nice!
Thanks, I really need to get some more Dumbbells, all I have are 75s and 40s and wasn’t sure which way to go… Good day either way
3RM at 95% or 1RM? Looks like someone has a PR around the corner.
Definitely, I’m pretty excited about that
A. 90kg-105kg-110kg-120kg-125kg-132,5kg-125x 3reps
B. done with 24kg kettlebell
1st. 22-13-12
2nd. 19-13-12
3rd. 18-13-12
4th. 17-13-12
5th. 17-15-13
Great job!
A) 235/275/295/315/325/345/350(2) off 365
B) dips 15,15,15,15,17
Box jumps 15,15,15,16,18
Snatches with 70lb 10,10,10,10,10
Great job, Simon! Especially on those DB snatches!
A. Heaviest triple: 265
B. Completed with push ups, box jumps & sledge hammer strikes
Ohhh, I did burpees, box jumps and bear crawls!
Man, I haven’t done a bear crawl in ages… Might have to fix that soon!
A. Off 285. 185, 215, 230, 245, 255, 270, 255 X 3.
B. 261 reps RX with 70# DB. RDs 25/24/22/22/22. BJs 19/18/18/19/18. DBS 10/11/11/11/11.
Smoked the dips !
Thanks man. Nice job with the 66# DB!
WOW, ring dip master!!!! Nice work Jon.
For realz! Great job, Jon!
A.
*Set 1 – 3 reps @ 65kg
*Set 2 – 2 reps @ 75kg
*Set 3 – 1 reps @ 80kg
*Set 4 – 3 reps @ 85kg
*Set 5 – 2 rep @ 90kg
*Set 6 – 1 rep @ 95kg
*Set 7 – 3 reps @ 100kg
2reps @120kg
B-
Dips. Box jump. 1 arm snatch @30kg
10. 16. 9
8 17. 10
8. 16. 9
5 16. 10
5. 16. 11
Total 166 ??
Nice work Patrick!
Whoot!
Feeling fit and getting lean enough to get back in my single scull rowing boat tomorrow. This programming has suited me .
Great news! Keep us updated.
Will do coach
Looks like you’ve got a new PR coming up.
Nearly . After a long day at work it’s easier working off my old 100kg than 122 max then going heavier on the final set . Wasn’t feeling strong today before the squats . I think if I’m fresh I’ll pr easy next time .
A. worked up to 265×1 and 255×3. I think I can lift a lot more, but I was going off 275 1RM. inbetween set 5 strict pull ups.
B. Complete
Ring dips: 12, 12, 11, 10, 9
Box Jumps: 13, 15, 16, 16, 14 (I started too slow)
Snatch: 11, 12, 12, 12,12
OBTW: The skies opened up and it POURED started in round 3. The downside of a garage gym that is outside.
In the rain
Nice!
Rain!! Way to get it done.
Awesome!
Nice job! How heavy did you go on the DB snatches?
No too heavy. 55#, its the largest DB I have. I guess I could have gone plum dumb and loaded up a barbell and did them single arm..
I would have made the same choice.
Good call. That sounds like a good way to injure your wrist. 🙂
Hey, you stole my pullup superset idea! Ha, glad to see a big guy sneaking in some bodyweight stuff.
Ha, I am just trying to keep up with all the studs in here!!! BW is not my strong point, I really need to work on BW stuff.
A.
3 x 58 kg
2 x 67,5 kg
1 x 72 kg
3 x 77 kg
2 x 81 kg
1 x 85 kg
3 x 82 kg
B.
ring dips 4/5/5/5/5 strict without band
box jumps 10/11/12/13/13
alternating DB snatches 10/12/12/12/13 with 20 kg DB
Great work Kimmi!
Awesome job!! Nice weight for those DB snatches. 🙂
A. Based off of old 1 Rm of 225. 145/170/180/190/205/215/245×3 – new 3 rep max. My front rack position keeps getting better allowing me to finally start moving up in weight now.
B. Ring dips – 12/17/15/15/15 = 74 (used blue band)
Box jumps – 10/12/10/11/12 = 55
DB snatch – 11/11/13/12/12 = 59 (40# DB)
Total reps = 118
Nice work Brian!
Wowzers! PR stars for sure!
A. Based off last tested 1RM of 215. 140/160/170/185/195/205/215×3 – new 3RM – was 205 in our last round of this. New 1RM coming!
B. Dips: 15/15/12/14/14 = 70 Rx
Box Jumps: 15/15/15/15/14 = 73
Snatch: 13/14/13/13/14 = 67 @ 40lb
Great work on the dips!
Can’t wait to see where you are!
A. 135#, 155#, 160#, 170#, 180#, 190# (skipped the last set of 3. didn’t want to tempt fate). chased each set with 5CTB pullups
back felt great for the first time in weeks – thank you michelle for the foam rolling tips!
B. 3 rounds (ran out of time)
ring dips 15, 12, 12
box jumps 9, 11, 11
alt snatch with 35#, 12, 10, 12
awesome workout
Oh yay! Glad you’re feeling better!