A.
Take 10-15 minutes to built do 85% or more of your 1-RM Back Squat,
and then…
B.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 2-3 reps @ 30X1
C.
Against a 2-minute running clock, perform the following:
Row 250 Meters
Max Reps of Squat Cleans (135/95 lbs)
Rest 2 minutes between sets, and complete a total of four sets.
A. Bryan – 165#, 185#, 205#, 220# (86%).
B. Bryan – 185#, 19t#, 205#, 210#, 220# (all x 3 reps).
C. Bryan – (run 200m vs row) – 7, 6, 6, 6.
A. 275
B. 275×3 all sets (tough)
C. 32 cleans RX. 9, 8, 7, 8.
C. 9/10/10/11 – subbed rowing for 200m run
A. 315# (88%)
B. 265×3, 275×3, 285×3, 295×3, 305×3…fought for the 3rd rep. Will start 5-10 lbs heavier next time.
C. Wrist is still pretty sore for a few days ago so no cleans for me. Did the fitness rep scheme with row 250 and max air squats: 46, 49, 50, 50 = 195 reps
5×3 @ 315 for Back Squats
8/6/6/6 Power Cleans @ 185
Hello folks! Worked up to 90kg in A then did B at 75kg 3 reps per set
C) 42.5kg got 6 reps each set but was going steady
Hey Georgia! How have you been?
Hi Michele! Elusive it would seem! Been busy training just been doing other stuff with a friend on his programme. Got a few comps coming up too. Did my 1st ever solo comp in Aug and came 5th out of 30 so was v pleased with that. I even won 2 of the wods! Still enjoying the invictus stuff when I dip in. Hope you’re well!? 🙂
A. 6*2@315
B. 12,11,10,11
Awesome, Ryan!
A) 330
B)330×3, 330×3, 330×3, 330×2, 330×2
C)as Rx’d -10, 9, 8, 8
Great job, Carter!
WU.- DU practice, 20 sit-ups, 15 air squats, Y and T shoulder raises for 3 rounds
A. 280
B. 275-3
275-3
280-3
285-3
290-3 [88%]!!!
C. Early A.M. Tomorrow
Yay for Y’s and T’s!
A: 255
B: 225-3
235-3
245-3
255-2
255-2
C:8-9-9-6 went hard and felt good RX
Great job, Jeff!
B) Stayed @ 175
C) As RX 8/8/7/7 – as bad as it looked…
Wasn’t it?!
A. Worked up to 256 (my 85%)
B. 245 x 3 reps for 3 sets
250 x 2 reps
255 x 2
C. 10-10-9-8
Great job!
A. Worked up to 285(90%) in 15 min
B. 225/235/245/255/264×3 @30×1
C. Subbed 250m run for row. 9/8/8/9
Woo hoo!
A: 100kg
B: up to 105kg
C: subbed 12 burpees for rowing – 7/9/7/9 Squat Cleans at 40kg
Yay burpees! I rowed then burped!
A: stayed a bit lighter today as body is recovering from a weekend get away.
Built to 165 then did 3 sets of 3 reps at 165 with tempo.
B: Did fitness wod. Row + max air squats 33,33,32,32 =130 total
Do tell about this weekend getaway!
It was for one of my best friends surprise 40th birthday parties. Just us and 100 of our closest friends…equals one loooooooooong weekend. Gonna need to nap for 3 days to recover! I was the responsible one and set a timer on my phone for water breaks every hour!
Here’s a pic of my friend and I on the rooftop at wrigley.
A. Worked up to 315 lbs
B. Back Squat: 275 x 3 each set @ 30X1
C. Globocop would have killed me if I moved the erg, so instead I did:
Set 1: Sledpull 180 lbs x 20 pulls/ 9 Squat Cleans Rx
Set 2: Sledpull 180 lbs x 20 pulls/ 5 Squat Cleans Rx
Set 3: Sledpull 180 lbs x 20 pulls/ 5 Squat Cleans Rx
Set 4: Sledpull 180 lbs x 20 pulls/ 9 Squat Cleans Rx
Each set was against a two minute running clock. Not fun.
Sleds! I love it!
B. 275
C. 8,8,7,7
Patellar pain from too much Soccer in full effect.
Nooooo! What are you doing for it? Looks like you can get CBD oil where you live. I’ve been using it on my arthritis. It’s amazing for pain! Note that it doesn’t fix the issue, it just reduces inflammation and pain.
I mostly just avoid things that cause it to flare up. The weighted lunges we’ve been doing lately are the likely culprit. I’ve also been helping my son practice Soccer a lot lately… which was the root of the pain many moons ago. I was already tender heading into today and probably should have just done something else besides squat city.
A. Up to 275 (87%)
B. 3x 205-225-235-240-245
C. 8/8/8/9 Legs were jello today
Awesome work!
A. Backsquat: Worked up to 335# (90%)
B. Backsquat 30X1 as Rx
3 x 165, 275, 285, 295, 305
C. Ran short on time
Good squatting day!