Workout of the Day
A.
Five sets of:
Back Squat x 3-5 reps @ 30X1
Rest 60 seconds
Single-Arm Dumbbell Row x 8-10 reps @ 2020
Rest 60 seconds
B.
Complete as many rounds and reps as possible in 10 minutes of:
Deadlift x 1 rep
Hang Power Clean x 1 rep
Front Squat x 1 rep
Push Press x 1 rep
(You must perform 5 burpees any time the weight settles on the ground. Loading: Men=115 lbs, Women=75 lbs)
A. Back squat- 335#, Bent over row- 155#
B. 49 Rx (front squat and push press were done as a thruster)
A. Bs 225×2,245# ×2,265# ×1/55# db for row.
B 33 reps amassed ,30 burpee penalty
A. Back Squat: 120kg x 5, 125kg x 5, 130kg x 5, 135kg x 5, 140kg x 5; DB Row: 85# x 10 all 5 sets
B. Rx: 36 Rounds; 15 burpees (10/10/10/6)
A) #198X5 row #55×16 8 each arm
#209X5 row #55×16 8 each arm
#220X5 row #55×16 8 each arm
#231X3 row #55×16 8 each arm
#242X5 support partner row #77×16 8 each arm
B) 27 reps 6/5/5/4/4/3 (25 burpees)
Way to crush it, Alberto!
A) Back Squat 5 sets at temp 30X1: 275×5/295×5/305×4/315×4/325×4, single arm bent rows with 32KG KB 10-10-10-9-8
B) 25 reps (20 burpees)
Nice work Richard! Way to stick to the tempo and still manage to ascend
A: 125 x3-5 each time (tempo definately changes things!)
35# dumbells 10 each arm
Didn’t do B today. It’s my birthday and did my 38 birthday burpees with 3 of my classes today. And then did “Angie” with one of my afternoon classes since I had an extra assistant coach today!
This is the first time I’ve done Angie. I didn’t do as rx (doing all pullup, then all pushups…) I partitioned reps. 15:54 was my time.
Happy Happy Birthday Amber!!! Wow, 38 birthday burpees with 3 of your classes! Woohoooo! Thats a lot of work done today. I hope you had a great day full of smiles and tons of laughter. Its such a pleasure having you as a part of our community =)
Globo gymmin’ tonight … no bumper plates, no chalk, everything felt heavy.
A. Squats @ 245#, DB Rows @ 50#:
5/10 per side, 5/8. 5/8, 3/8, 4/8 … tough
B. 22 rounds Rx + 30 burpees … felt like i could’ve gotten 4-5 more rounds with bumpers + chalk but oh well
Way to push through despite tough circumstances. I bet you were getting some interesting looks at the globe gym =P
A
5×5 @ 315#
8x reps @ 50# KB on row
B
24 rounds
Solid work Chris! With a squat like that, you could probably flirt with a heavier kettlebell for the rows next time.
You’re absolutely right. I kind of just focused on really trying to pull my shoulder blade all the way back and control the weight through the movement. I have a torn pec and torn trap that never got fixed so I’m working out all of the surrounding area to complement what little range of motion I do have.
A: Bsq @ 80kgx5,90kgx5,100kgx3,105×2,110kgx1. First time I go over 100 kg since my surgery :). Replaced rows with bench press, cause I did bent over row yesterday.
B: rx 23 rounds +20 burpees… Damn my grip!
Congrats on going over 100kg my friend!
AM- PRT for the navy
2:00 sit ups – 91
2:00 pushup – 55 (needs serious work)
1.5 mile run – 9:14
PM- Switched up the order to accommodate space.
Back squats –
235×5
265×5
300×5
320×5
345×3
Pumped with these numbers. More progress and no pain.
10:00 amrap
40 rounds – 8/8/6/6/6/4/2-ran out of clock. 30 burpees
5 sets of bent over row with 55# DB’s
Beast – nice work.
Thanks Chris. Just trying to chase you and your freakish times-
When I was in the Navy, I was in the same situation as you. If I didn’t train the push-ups for a cycle, I couldn’t do more than 60 in 2mins. When I trained them, 90-100 every time. Nice job today man.
Impressive numbers buddy! I love the progress you have been making and most importantly, I love that you have no pain. See if you can add some additional pushup work into your training 1-2 times per week. Try max reps in 2 min, try max bench in 2 min with bodyweight bench press, try playing with emoms, with 100 reps for time. Be creative and have fun =)
Sounds good. I can definitely add in the extra volume work on that
A) didn’t go too heavy here as been backing off on back squat since hurting my back last year. Did 70kg/72.5kg/75kg then last 2 sets at 77.5kg; 5 reps per set. Dumbbell row at 20kg per side – I assumed it was 5 reps per hand….that’s what I did anyway! The tempo on the squat was good fun – just enough to get a good breath in at the top!
B) did 29 reps plus 25 burpees (so 5 full rounds managing 8/4/5/4/4 and lastly got 4 reps in before the time ran out. My traps were on fire!!
Solid work. Tempo is going to be your best friend as you continue to build confidence after your back injury.
Thanks!!! Really appreciate this feedback 🙂
🙂
A1. BS 5×5 at 225
A2. DB Rows 5×10 at 60#.
Tempo no bueno. Missed the stretch reflex/bounce out of the squat.
B. Rx 30 rds + 5 burpees (9-5-5-5-6, 25 total burps)
Not having the stretch reflex should be a wake up call for you to alert you that you rely too heavily on it. Tempo training will help you build strength and control and learn timing in the Oly lifts. Awesome job on the conditioning portion
A. Back squats: 255#x5, 265#x4, 285#x4, 295#x3, 295#x3; all rows done with 60#x8. Last sets used a timer and found I was taking to long on the tempos. Probably could go a bit heavier with the faster ROM.
B. As Rx: 34 Rds (Did 9/6/5/5/5/4) — Grip was an issue. Thought about resting in the back rack to avoid burpees but did not try it. Not sure if that would have been “legal”.
Awesome numbers across the board. Super proud of you for staying out of the back rack. Mental toughness training =)
A. 205# BS and 70# DB Row for all sets.
B. Rx 29 + 40 Burpees
Nice work on the conditioning. Next time on the strength, test yourself and challenge your abilities. See if you can handle, 210, 215, and maybe 225#.
A. Back Squats 3×5 at 120#
B. 28 Rounds (10-8-5-4-1), 20 Burpees; This got tough! South Texas humidity also meant for super sweaty hands which made for a slippery barbell at the end!
The humidity is the worst! Way to push through despite the challenging conditions.
A1 275X5/315X4/335X3/335X3/295 X (form started to get sloppy)
A2 55 # DB 10 /9/9/8/9
B 25 ROUNDS 17 BURPEES…. should have broken it up faster ….grip fell apart… burpees were almost a break… .. weight wasn’t too bad as I have done similar complexes before
Nice work! Way to challenge yourself on the back squat!
A1. Backsquat – 5 x 255/265/275/285/295
A2. DB Row – 10 x 65 (more weight next time)
B. As Rx – 30 rounds + 25 burpees (10/5/5/5/5)
… moving slow on the conditioning – finished with burpees – caught a cold it would seem.
Rest up a couple days and allow your body and nervous system to recover without the added stress of training. You will come back feeling better and performing stronger.
Damn that sucked I don’t think not wanting to be at the gym this morning helped any either ha.
I did
135 for 5 and 35# each arm for 8
The workout was just terrible.
25 rounds plus 30 burpees. RX Damn…so stoked for yoga tomorrow I need it!
Hey Lauren, look at the bright side, you got the work done. We all have days where we don’t feel like training, but you managed to grind it out and that is a testament to your character. Enjoy yoga!
A1. 185(5)/195(4)/195(5)/205(4)/205(3) Tempo is brutal.
A2. 10 ea set 45×2,50×3. 60 sec felt like nothing between the rows and squats.
B. As Rx sets of 6/3/3/3/3/3/2. Total 23 sets +30 burpees. Push press was the weak link throughout. Really wanted to sneak some push jerks in.
Proud of you for maintaining the discipline and sticking to the push press and not push jerking. It will help to enhance the dip and drive phase of the push press, and those shoulders will only get stronger.
A. 5 sets
Snatch pull + hang snatch + snatch from below knee
6 MU immediately following
155, 165, 175, 180, 180
B. 28 rounds + 1 DL (113 reps)
Back still tender from DL Monday, haven’t DL heavy in a while.
Nice work on the conditioning portion. Out of curiosity, why did you opt to not do the programmed part A for todays session?