Workout of the Day
A.
Every 3 minutes, for 18 minutes (6 sets):
Overhead Squat x 2-4 reps
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Pull-Ups
10 Alternating One-Arm Dumbbell Snatches
10 Box Jump Overs
Workout of the Day
A.
Every 3 minutes, for 18 minutes (6 sets):
Overhead Squat x 2-4 reps
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Pull-Ups
10 Alternating One-Arm Dumbbell Snatches
10 Box Jump Overs
A. Ohs 155×4,175#(2) ×4,185×4,195×3,205×2
B. 5+6 done with butterfly pu’s 70# db 24″ box
A. ohs–85/95/105/115/120
B. 5 rds + 7 pull-ups (used 35# db)
A. 70kg x 4, 75kg x 4, 80kg x 4, 82kg x 4, 84kg x 4, 86kg x 4
B. DB Snatch @ 75lb, BJO @ 24″; 5 + 20
Did back squats instead of overhead
B. 5 rds + 3. Rx with 30#DB (heaviest we have at home) and 20″ box jump overs. Fun one.
A.
115×3/125×3/135×3/140×3/145×3/155×4 … OHS felt better than I expected so earlier sets were too light
B.
4 + 22 (DBS @ 55#, BJO @ 24″) … Good WOD although my palm ripped pretty bad towards the end
A) ovhd squat 135×4/145×4/155×4/165×4/175×4/185×4
B) AMRAP 10mins: 10 pull-ups/10 power snatch 115#/10 box jump overs 24″
4rds + 7reps
No dumbbells and could’ve used a KB but chose to get some barbell cycling in.
A. Doubles up to 175. Mobility not great today. Shoulders feeling extra smoked this week.
B. 50# DB. 24″ box. 5+23. That was fun.
Question, does the performance program have a method/cycles to it like the competitors program or are the workouts random? Just curious.
A) worked up to 185 for 3
B) 4 rounds plus 16 reps
60lb db. 24″ box
A) subbed front squats-
225×5
245×4
265×4
280×4
295×4 (ugly 4th rep)
305×2
B) 6+19rx
70# DB
24″ box
Show-off … ;oP
a)Triples from 145-170 – not a strength for me, but my shoulders wouldnt let me OHS a barbell two years ago, I’ll take it.
b) 5+20, 24 box, 70lb db.
A. 130×4/150×3/160×2/170×2/185×2/200×2
B. 3 rounds + 25 reps
strict pull-ups/70# DB/30” box
A. 135×4/165×4/185×4/200×2/200×3/185×3
I had some mobility issues mitch my shoulders .. strength was ok… just couldn’t keep it steady
B. 4 RDS 3 REPS.. pullups slow me way down..
Used 55# DB for the snatch
My pullups suck. But getting better!
A)4×185, 4×205, 4×215, 4×215, 4×220, 4×225
B) as Rx’d w/ 70# DB & 24″ box
5 rds + 19 reps
A. 4x70kg 4×72.5 4×75 3×77.5 3×77.5 3×77.5
B. As Rx’d 5R+10 @ 26Kg dumbell
A. 135×4/165×4/185×4/200×2/200×3/185×3
I had some mobility issues mitch my shoulders .. strength was ok… just couldn’t keep it steady
B. 4 RDS 3 REPS.. pullups slow me way down..
Used 55# DB for the snatch
For those of you that take Thursday and Sunday as rest days, do you follow the programming posted for the days you train or do you do the Mon-Fri workouts since Saturdays tend to be team stuff (i.e. Do Thursday’s workout on Friday, and Friday’s workout on Saturday)? Thanks all, I look forward to joining and posting with you next week.
That’s exactly what I do when training 5x a week, thursday on friday, friday on saturday
When 4x a week i choose between the thursday or friday workout, whichever rounds out the week best or targets my weaknesses
A. Overhead Squat
3 x 145/155/165/175/185 | 2 x 195
B. As Rx w/ 70# DB / 24″
5 rounds + 10