A.
Every 2 minutes, for 14 minutes (7 sets):
Front Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 3 reps @ 85%
*Set 7 – Max Reps @ 80%
B.
Every 5 minutes, for 20 minutes (4 sets) for max calories of:
60 Seconds of Assault Bike (for calories)
60 Double-Unders
400 Meter Run
A. Working on leading with the hips and not the knees. Keeping the torso upright and keeping a nice strong high front rack…lots of focus today!
5×100#
4×120
3×125
2×135
1×140
3×135
Max @ 125 x 5 (seems this is a new 5 rep max)
B. No AB..used Rower and ran on treadmill (had some “thick” rain coming down today)
Cals/Time
17/4:25 (4 trips)
16/4:14 (2 trips)
14/4:32 (5 trips)
14/4:27 (3 trips)
***Goal was to get 15+ cals each round…but man this got tough with only 30ish seconds rest between sets. Still pleased with my outcome.
A: Squats felt good!
5@ 205
4@ 235
3@ 252
2@267
1@285
3@267
Max reps @252 , got 7
B: Wholy heart rate
31
26
29
24
Total: 110. My heart rate coming off of the bike must of been like 250 … ?
Outstanding work Chase!!
185/205/235/245/265/245/225×6 19/18/17/15
Anika
A.135/150/160/170/180/170/160×5
B. 4:35/4:36/4:24 (finally did DUs unbroken)/4:10
Not sure on calories because my bike doesn’t have a counter. I’m thinking it would’ve gone something like this: Rounds 1 and 2=good amount of calories, rounds 3 and 4=is there someone even riding this bike??!!
Fantastic day for both of you! Not sure how you got the DU’s UB on the 3rd set Anika! I did better on the DU’s in rounds 2&4 also…strange!
A. Based off 275, not really sure what my 1RM is and these went up without much of a fight. Ended at 6×220.
B. 23/21/20/22. I did jumping jacks the last round because my tripping was so bad on DUs. Dead legs and DUs don’t mix for me.
C. Tabata: abs/push-ups/lateral banded hip walk
I shot on goal for about 30 mins during my son’s soccer practice last night. Totally underestimated the effect of that on my old joints ?
The DUs were definitely rougher than usual. Nice work today
A. 205, 235, 250, 265, 280, 265, 250(3)…deload sets at 245, 225, 135
Then:
Yesterday’s A. Up to 225 (haven’t Oly lifted in avout 2 months seems like
Yesterday’s B. Rx 9:44
Then:
Swim 500m
Way to get it done Nathan, great work
Thank for the encouragement. It felt good to be back at it.
Good to see you Nathan….damn those are some HEAVY front squats… and then to do Cleans after…..Great work!
A. Front Squats in kg’s based of 130kg 1RM
5×85 4×97.5 3×105 2×110 1×117.5 3×110 6x105kg/230#
Positions felt strong!
B. As Rx
AB: Total calories 78, started the first round with 32cal but it all went to sh*t from there haha.
DU’s: All unbroken, no trips (happy with that!)
Runs: We’re running to a speedbump and back which is more like 500m so that left me with about 20sec rest between sets, ouch, I think that’s where my AB cal score took a bit of a hit.
Good lung burner!
Happy hump day everyone!
Wow starting with 32 was bold!! Looks like you did Rx++ and still smashed it!
Thnx! Looks like you smashed it yourself! You had great consistency and fast round times, great work bro!
Thanks – was a bit of a ‘dark place’ workout, looking forward to NO LEGS tomorrow. Please read this @libbylandry:disqus 😀
I’ve been there on the AB.. it always wins! Great work today!
Fearless on round one! Nice work dude… from where I’m standing, you killed it
A. Front Squat as Rx (no belt)
5×195, 4×225, 3×240, 2×255, 1×270, 3×255, 6×240
B. As Rx except sub’d Row for AB
R1: 23 | 3:43
R2: 23 | 3:50
R3: 23 | 3:48
R4: 23 | 3:47
… really enjoyed this morning session both A/B – had some good bar speed on the front squats …1RM is pretty dusty (3 years old) hopeful a test is coming up.
Nice consistency! Last test was 10th July, feels like time for one agreed
Crushed it!
DAMN! So fast and consistent!!
Good morning everybody…
A. 165/195/220/220/231/205 x 8; I did 85% twice early but missed going back to it on set 6. didn’t realize it til posting score.
B. 26/21/21 RX; didn’t do the last round due to time constraints. went 600+ watts in round 1 and right at 500w on other 2. AB is not kind to me.
Solid effort today Chris. The AB likes to make us suffer
Thanks Joey. Didn’t get any sleep last night. Found out a dear friend of ours had kept from us (and her family) the fact that she has terminal cancer. Hit the hospital last night, got home, tossed and turned, woke up, hit the gym, and a couple hours later found out she passed. It’s been a rough 24 hours.
Wow, that is terrible… this must be hard for you. Deepest sympathies my friend
Thanks, Joey.
Hope you’re all okay, thoughts are with you
Thanks, James.
Working off 270…that’s probably a tinge higher than my current strength level. Had to drop the last two sets a bit.
A. 175×5, 205×4, 215×3, 230×2, 245×1, 215×3, 205×2
B. Subbed rower and did “jump rope practice” for that second minute
3:54 – 25 cal
3:52 – 23 cal
3:52 – 25 cal
3:53 – 22 cal
Those times may seem fast but I paused the clock to get to the treadmill across the gym and the minutes of jump rope were pretty ugly.
WOW….great work Dave!
A. Based on 215#: 5×145 / 4×165 / 3×175 / 2×185 / 1×195 / 3×185 / 10×175 (PR)
B. As Rx: 22-21-20-21 (84 cals)
Rd times 4:00 – 3:46 – 3:55 – 3:55
4th set was a “pain cave” moment
I’ll be resting tomorrow, happy training guys
Wow insane max reps!! Serious hustle on B too, well earned rest day.
Thanks! Considering my best all out effort is 26cals in 1 min, I’m happy with today’s results
That max cals in a min defo needs a retest 😀
Rest? You mean workout right?
I think he must mean rest between intervals…
I mean shades and a mirror, but no curls
Cmon Teddy..where is your max set of FS at 300# for 20 reps??
Way to be consistent through B, and a great push to get 10 reps!
Thanks! I was aiming for 7 reps but it ended up going smooth so I just kept going
10 at 175.. bam! Nice.
Congrats on the PR my friend!
A. FS @EST 220 1 RM.
5X145, 4X165, 3X170, 2X190, 1X205, 3X185, 6X175
Felt good today. Bumped up my estimated 5#. Hit all the intended reps without too much trouble. Enjoyed the quick pace.
B. Total calories on *Rower: 80. 20 each round
Scaled the DUBs to max in 75 seconds. Avg 50. This gave me a short breather before the rower started again.
Serious consistency JB, and nice strength gainzz
Gainz! Consistency is paying off
Thanks Joe. Looking forward to where I can get!
A. Rounded up the %s to 2.5kg increments – felt solid. When front squats get heavy i seem to lose strength in my upper back and tip forwards a bit, despite the fun front rack warmup. Need to do more of these.
75kg 85 90 95 102.5 95 || 5 reps
B. This was gross, first time in a while I’ve failed on double unders multiple times in sets.
Calories | round time
26 | 3.46
23 | 4.11
23 | 4.10
22 | 4.08
Congrats on another PR James! Solid effort today. I hear ya on the DU, they were tough. I had to keep reminding myself that I was recovering from the AB and that I would get to feel better soon lol
I was repeating the cues that normally work in my head but my body just wouldn’t do them haha
Good work today James! Have you ever taken a video of your squats to see what’s happening and where you start to lean?
Thanks Mike – i haven’t recently, so will make sure to do so next time! I know my thoracic mobility isn’t great either which doesn’t help. Enjoy the workout today…it’s awful!
Way to push on the final set of FS! Love the description of gross! … agreed.
Thanks dude, i feel like others got way more but i gave it all i had…maybe not maximising my recovery by sitting in an office chair all day!
Great work James! I do the same thing with front squats…working hard on the upright torso and keeping that rack nice and high…thanks to Libby’s drills she sent me.
Warmup: Go for a 100m front rack KB walk Then: 5/5 clockwise-counterclockwise standing hip circles + 10 sampson lunges + 10 spiderman lunges + 5/5 thoracic rotations from the bottom of the squat (arm reaching to the sky as you twist) Then: with a PVC, perform 10 squat therapy front squats against a rack — GO SLOW. Reinforce the upright torso position. https://www.youtube.com/watch?v=DvUl3xkQzQU Part A: Torso position is your focus for today! Fight to drive the elbows up as you come out of the bottom of the squat. This will be helpful as it gets heavier. The rest period is… Read more »