Workout of the Day
A.
Front Squat
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight;
B.
Two sets for times of:
Row 500 Meters
30 Ring Dips
20 Toes to Bar
Rest 4-5 minutes between sets
A. 5 sets 290# 5# pr
B. 5:32-5:35
A. 70kg, 110kg, 125kg, 135kg, 145kg, 155kg
B. 4:17 (strict ring dips); Rest 4 minutes; 3:59 (kipping ring dips)
A. 310# PB
B. 4:09 / 3:52
B1. 5 ish
B2. 7 ish
A. 205X5, 285X3, 335X1, 375X1, 405×1. No PR today but I was feeling pretty beat up from the week so I’ll take it.
B. 4:53, 5:10 with bar dips and k2e.
Those are some big front squat numbers my friend!
Thanks Bryce! Just wish I could get my clean numbers closer to what it “should” be with my front squat. Miss 315 every time…..
A: #75×5, #95×3, #105×1, #115×1, #125 failed twice, #115×1 to make sure it wasn’t a fluke! Haha! First time finding my front squat max. It’s only #10 lighter than my back squat, weird?
B: 5:20, 5:37. Red band on dips. Still feeling kinda sickly, and been outta town, i was absolutely thrashed after this wod.
Wooohooo for your new front squat PR!
A) 185×5
225×3
255×3
275×1
300×1
315-F
No where near a PR but heaviest I’ve been in over 3 months. Went up with no knee issues
B) 4:45/4:00 rest/5:58
Died on the dips. Rows were sub 1:40
Awesome job on getting that knee healthy. You know what they say, “If you are healthy you are wealthy.” Happy to have you pain free and back on the squat train!
Great news!
A. 95×5, 145×3, 165×1, 175×1, 190×1, 200-F
B. Sub strict ring dips with thin red band, do not have these down kipping yet
1) 5:07-think I goofed and did only 20 ring dips
2) 6:03
Almost in the 200# club. Keep working on those ring dips and they will get easier and kipping will start to feel more natural.
Thanks! Need to do some kipping technique work for sure. I have been doing a gymnastics progression focusing on strict ring dips, and I finally have the capacity to do them (not 60 in a workout yet)! I will continue building strength, but I think I am finally at the point where some skill work would be beneficial.
A.225/305/345/385/415f/405 tried 415 again because 405 felt solid but missed again, 1rm is 407 probably should have tried 410
B. 3:53, 4:23 rx
Small Jumps my friend. Try not to get greedy and build consistency at the heavier loads. Those are big numbers! Keep up the good work
Next time for sure!
A. 145, 215, 245, 275…stopped there because my ankle was bothering me. 1RM is 290.
B. 3:47, 4:33 RX.
What’s going on with that ankle Jon?
and great work on that metcon! Super fast times!
What’s up with the ankle?
Worked up to 10 lbs below my 1RM and it started hurting my rib so I stopped and did light weight hypertrophy stuff. Did some barbell lunges, trap bar deadlifts, and light weight speed squats just to feel like I accomplished something despite this injury lol
Skipped B.
Way to keep finding ways to train. Let me know if you need any ideas.
Thanks Michele! I appreciate that. I’m sure I will need suggestions for tomorrow
B. 6:10 and 6:01. Used red band for dips.
Nice work Kate!
A. Front Squat: 5 x 155 / 3 x 235 / 1 x 265 /1 x 295 / 1 x 320 (f)
… current 1RM is 315# with a belt … happy with 295# without – got greedy on the last set.
B. As Rx
4:25 / 4:00 rest / 4:47
… second set of dips were spicy … singles for the last 10 …
Great work Chris! That 320 front squat will come in no time! Fantastic effort on the metcon as well! Super speedy time 🙂
A: 85×5 105 x3 125 x3 145×1 165×1 (rom “ok” Better than last time at 165) 175×1 (rom poor, but first time having 175 in front rack position, clavicle not happy about that!)
Nice work today Amber! What do you mean by poor range of motion? Depth is not quite there?
Yep, I just get nervous I won’t get back up when going by myself. I know I can dump it, but still something in my brain will not allow me to go full rom the first few times I get a new heavy weight on my back or in front rack. It’s getting there though!
Keep working at it Amber! Try incorporating a few pause front squats in your warm up so you can get super comfortable in that squat position. Great work today!
Thanks! I usually do a pause warm up set with around 65, I’ll try doing that at the 95#-105# range and see if that helps. I’m actually quite comfortable down there, it’s the getting up! Lol!
A. 115/165/190/210/225/230(#5 pr)
B. Rx. 5:18, 4:53
Whahoo for a PR!! Awesome!
A: 5x 100# / 3x 155 / 1x 170 / 1x 185 / 1x 205
and i could more – 1x 215 / 1x 220 (half front squat)
B: 500 meters Row = 50 BB Row @ 45# / 30 Static Dips / 20 T2B
B1: 4:47
B2: 4:32
Great work Matt!
By chance, I did the the exact same as A. yesterday. Should I buy a lottery ticket?
A. 50 – 60 – 70 – 80 – 90 – 95 (PR) [kg]
Will do B later this after noon…
Yay for a PR! Awesome Erik!