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. Bryan – 180# x 5, 190# x 5, 205# x 5, 215# x 3, 230# (fail). Dumbbell 60#, 10 reps/arm.
B. Bryan – 26 rounds + 35 burpees.
I’m 2 weeks behind (10/5) but thought I’d post anyhow.
A. 65, 75, 95, 105
B. 38 rounds, 1 set of burpees
A. 125, 135, 145, 155, 165 (PR in the BS… I don’t do them much because I work out at home a lot and don’t have a rack.) Rows: 30, 35, 40, 45, 50 DB.
B. 42 Rounds + HPC @ 65# – 30 Burpees. I think I was doing it right. But not completely sure.
A. BS 245×5, 255×5, 265×3, 3, 3. DB row 55# x 10 each set.
B. 25 rounds even RX. First 4 rounds UB, then 3 rounds at a time. Burpees were a welcome break.
B. 25 Rounds: 6 / 4 / 5 / 5 / 5. Whew, grip nightmare.
Good grief good grip!
B. 15 rounds: 4, 3, 2, 2, 2, 2. My shoulder strength is what really held me back here.
Keep it up, Christopher!
A. Back Squat: 65kg x 5 reps x 5 rounds (didnt realise we were supposed to build weight)
Dumbbell Row 10 reps x 15kg x 5 rounds
B. This was impossible for me to count rounds :O but i now i did it RX and got 20 burpees. Very much fun this one 😉
The rule is that you always go up in weight if you hit the full # in the rep range. 🙂
thanks michele. i just started following your programme 2 weeks ago so its good with some feedback 😉 thanks for all this … i feel great 🙂
Borrowed from fitness today. Decided with my left foot out I can focuss on right leg strengthing after my ACL surgery ( i am falling apart )
A1) single leg Bulgarian split squat x10 @ 30×0 with 40/45/50# DB
A2) single leg glute bridge x 20 reps with 40# sandbag
B) modified “man makers” did reps consecutively so to avoid loading left foot
10 min AMRAP
-5 push ups
-5 single leg rdl w/ 35# DB
-5 db row each are w/ 35#
-5 strict press 35#
– seated battle rope complex (15 single waves and 10 slams)
Good choices! Battle rope will be your new best friend. Do you have a sled? Rope sled pulls are also fun!
A1: 225 5|4|4|3|3
A2: 30# focused on form (10 each set)
B2: Everything RX with the exception of the Press (no press for me for a little while)
25 Reps 20 Burpees (Did 5 then 5)
I’m slow, i know 🙂
Are you backing off all pressing or just overhead pressing? I’ve noticed all the push-ups are getting to me lately.
Just the overhead pressing that is what irritates my shoulder.
A) 285 (70), 285 (80), 295 (80), 305 (80), 305 (80). All 5 reps on squats.
B. 9(5),6(5),6(5),6(5),6(5),7. 40 and 20 burpees. Holy moly my forearms. Tried to keep hook grip throughout which helped a bit. Last set of 7 was deadly but I wanted the 40.
100 butterfly sit ups.
I must ask about these butterfly sit-ups….
Lol omg. Lack of oxygen to brain. Meant abmat sit ups. Lol
A: 95/125/145/165/185. All but 185 was 5 reps 185 was 3
8-10 rows with 35#db
B: rx’d 31 reps 30 burpees
Tougher than I thought
My reps were 10 5 4 4 3 3 2 (I think…going from memory on this)
Awesome job, Amber!
Thanks!
A. 185-205-205-205-205
55# rows. That tempo was no joke I usually don’t follow the tempos but I will now. It has major benefits.
B. 30 rounds @115
7-7-6-3-6-1
25 burpee
Yay tempo!
A. 195×5; 225×5; 245×5; 260×5; 275×3 with 60#x10 rows
B. 25 rds..20 burpees 7/4/4/5/5 stayed Rx today. Figured out grips, breathing, and tempo by round four. Would aim for five sets of 6 next time.
Breathing! That’s actually an upcoming blog post topic. 🙂
A) 185×5/205×5/225×4/245×4/265×3 back feels good!
B) 30 Rx with 30 burpees. Did it with another coach is is following performance as well….just doesn’t post his scores. Don’t worry, I’m trying to get him to post! holy grip!
Totally!! Get him in here 🙂 Good work on that grinder! How do your hands feel? What do you feel was the hardest part?
Happy to hear your back is feeling good!
Hanging on the bar. I had a few times were I straight power cleaned it so I redid those reps.
Thanks!
A. 225×5/245×5/275×5/275×5/225×5
60×8/70×8/80×8/80×8/80×8
B. 27rds…25 burpees
It was a smoking one on the forearms for sure! Maybe give it a few months before you attack it again.. I know I need time to recover! lol 🙂
Great work on those bent over rows 80# is super strong!
A. At Tempo: 225#x5, 245×5, 265×5, 285×4, 305×3
B. As Rx: 32 Rds, 25 burpees…not really sure about this one, thought I had a strategy then double thought and changed is through the workout. No pauses of the ground, just ended up going until my grip failed. Hindsight, I like Longhorn’s idea of sets of 5.
Definitely a learning kind of day! This is one you kinda just have to give your strategy a chance.. If 115 is super light for you then burning through a ton of rounds might be the best way to attack it.. If it’s a heavy/ moderately heavy weight.. that’s when we might have to think about smaller sets with a little burpee rest 😉
32 rounds is awesome! Great work today!
A. 155×5/165×5/175×5/185×4/185×4
25lb DB
B. 17 RDS / 15 BURPEES
Good work Mariah! That workout was a rough one! You did great 🙂
A-I read this wrong and did 3 sets of 5 🙁
275#, 295#, 315#
B- 28 rounds 25 burpees
Great work Adam! How did your grip feel on this one??
Grips never the problem for me so I could of gone 80 rounds had it not been for myou whack cardio lol
And no worries! Fitness was doing 3 sets and performance was doing 5… totally understandable 🙂
A) 125×5/145×5/155×5/165×5/175×3; 8 single arm rows each arm w/35# KB.
B) 37 rounds (16/11/10) – 10 burpees
Holy smokes, Batwoman!
Thanks Michele! This was apparently a stronger workout for me. ?
A1: 175,220,245,245,245 all threes
A2: 44,35,35,35,35 all eights
B. 19 rounds, 25 burpees @ RX
No energy whatsoever today, my nutrition cycle is a bit off still after the break, I’ll fix that next week. Now two days of forced rest and carb loading (work related).
Nutrition is key! I’m sure you know that though. Keep up the consistency!