Workout of the Day
A.
Six sets of:
Back Squat
Set 1 – 3 reps @ 75-80%
Set 2 – 2 reps @ 80-85%
Set 3 – 1 rep @ 85-90%
Set 4 – 3 reps @ 80-85%
Set 5 – 2 reps @ 85-90%
Set 6 – 1 rep @ 90-95%
Rest 3-4 minutes between sets
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Toes to Bar
10 Kettlebell Swings (24/16 kg)
10 Wall Ball Shots (20/12 lbs)
A.) 270X3/285X2/300X1/285X3/300X2/315X1
Felt like the doubles/triples were harder than the singles!
B.) 6 + 10 RX
Tried my best to maintain a steady pace on all movements.
A. 275# ×3,295×2,315×1/295×3,315×2,335×1
B. 6 RDS
A: 9 reps / 10 / 11 / 10 / 11 / 12 @ 220# (PR 13 reps)
B: 5 rounds + 13 reps
Swings 35# , Wall Ball 20#
A) took this steady as not done these percentages off my 1RM for a v long time due to injuring back. Did 70kg x 3, 75kg x 2, 80kg x 1, 75kg x 3, 80kg x 2, 85kg x 1. Felt ok and feel a bit more confident to increase the weigh next time
B) again took this steady but more due to having had a week of rest and feeling a bit sluggish! Did a sedate 5 rounds plus 2 reps.
A. 130kg x 3, 145kg x 2, 155kg x 1, 140kg x 3, 155kg x 2, 165kg x 1
B. Rx (+32kg KB): 7+3
A. 165×3 185×2 205×1
185×3 205×2 225×1
B. 5rnds
Oh yeah nathan! You are getting closer and closer to 300 in that back squat! Wooohooo
255×3
275×2
295×1
275×3
295×2
305×1
Did seperate metcon
Nice work on those squats. What was your conditioning?
A) 305×3
325×2
350×1
335×3
360×2
380×1
Slowly but surely legs are getting better again.
B) 7+15 RX
Strong legs man! Cant wait till you are tossing 405 around
A.255-305
B. 6 plus 2
Yeah Justin! Diggin in to the low 300s I see in that back squat. Keep climbing my friend
Haha thanks! I’ve got a 335 PR but was just taking it easy yesterday because I was feeling sloppy.
A) 100/110/115/110/115/120
B) 6+7 kbs. #35kb, #14 wall ball
Nice work Leslie! Solid across the board.
Have Marine Corps CFT tomorrow morning so gonna do this tomorrow afterwards. Looking forward to it!
Yay! Looking forward to seeing your scores =)
A) 290-355
B) 6 rounds +26 reps.
Thanks for training and posting in the AM Chris. You give me some great numbers to shoot for!
Cheers Ian – welcome to the fray.
Love the community aspect and the friendly competition guys! Keep up the good work and we look forward to seeing you post your numbers. Super strong back squat Ian!
A) 290/320/335/320/335/355
B) 7 rounds + 5 reps
Solid numbers Carter! How did the 355 feel? You may be taking a trip to PR city here soon
355 felt pretty good, hitting a sticky spot on the way up, been doing accessory work for more explosiveness coming out of the bottom.
I’m almost embarrassed to put my back squat numbers because they’re so light…but but here it goes…
A. 101/108/116/123/116/130
B. 6rnds rx
Your back squat numbers are better than mine, Maria! I feel your pain, but at least we’re working on it! 🙂
True Leslie!
Never feel embarrasses guys! We must all start somewhere and you will only continue to improve as you maintain your consistency and effort. Focus on positioning over load here in the beginning and trust the program. Those numbers will begin to skyrocket in no time =)
Thanks Bryce!
if i’m in the Lumbar Lordosis case should i do squates >> for your info i do the exercises shown here in the site and my butt sticked more out
Dont have a medicine ball, what weight thrusters would you suggest and would dumbbells or bar bell be better? Thanks
I’d suggest DBs (35/25 lbs). Enjoy!
Great, thanks for quick reply Michele. Cheers!
A. Backsquat as Rx: 280/300/320/305/325/345 (OT4M)
B. Metcon as Rx: 6 + 25
Nice work, Chris!
155,165,175,165,175,185
Rx with 14#wb 35#kbs 5rds 7reps
Great job, Amber! Looking strong!
A. 265×3, 285×2, 305×1, 285×3, 305×2, 325×1
B. 5 + 7 Rx
Nice work, Aaron!
A. 365/385/410/385/410/430
B. 6 rounds rx
Awesome job today!