Workout of the Day
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A.
Back Squat
*Set 1 – 40% x 4 reps
*Set 2 – 50% x 3 reps
*Set 3 – 60-65% x 2 reps
*Set 4 – 75% x 1 rep
Rest no more than 60 seconds – or the time it takes you to put weight on the barbell – between these first four sets!
*Set 5 – 85% x 1 rep
*Set 6 – 90% x 1 rep
*Set 7 – 95% x 1 rep
*Set 8 – 95+% x 1 rep
Rest 2-3 minutes between sets for the last four sets.
B.
Every minute, on the minute, for 20 minutes:
Snatch x 1 rep @ 85-90%
C.
For 30 minutes, rotate through the following three stations on the minute:
Minute 1 – Row 10-15 Calories
Minute 2 – 165/115 lb Power Clean x 5 reps
Minute 3 – Chest-to-Bar Pull-Ups x 6-10 reps
You’ll hit each of these stations 10 times.
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A. Up to 345#
B. 5 at 165, 5 at 175, 10 at 180
C. 15, 165, 10
45-49
A. Sets 7&8 @205#
B. 95#x10 / 100#x10. (2 fails @ 100#)
C. 10 cal row, 5 cleans (105#), c2b x 6. (Same each round)
A – worked up to an easy 340
B – 185 across
skipped C today
50-54
A. Up to 215#
B. 95# for 10, 100# for 10
C. Row 10 cal each round, 5 cleans at 115#, 6 chest to bar (ring rows last 2 rounds because hands were hurting and I didn’t want to tear)
C2Bs were a struggle for some reason
60+
A:60# to 140#
B:55#
C:power cleans 65#, used thinnest band for Chest to bar PU
M/41 So Cal
A. Worked up to #390
B. EMOM at #175, dropped a couple but got all reps in time.
C. Had to cut this at 21 minutes so I could coach class
15 CAL, 5 unbroken, 10 unbroken
A:315,335,335,355
B:170 worked on form
C:done. 15 cals, 5 PC, 10 C2b… This was a long one. Felt good doing it and moved through it easily but it just kept going.
A. Up to 230lb
B. 13 @ 120lb, 7 @ 125lb
C. Done – 10 cals, 5pc @ 115lb, 6-8 C2B
Jason (44, 5’6, 175)
A. Up to 315
B. 165
C. Done (10, 5@165, 8)
A: worked up to 390. Felt heavy
B: 215#
C: done
A. off 295
B. 135-165
C. 11-12 cal, Rx, 10 c2B did 8 rounds- hands were tearing and left forearm felt tweaked so I ran 4x 200m runs instead of last two rounds…. which sucked
A. Based off of 205. My back still not great, kept the last sets at 90%.
B. done at 95
C. 10 cal, 5 PC, 8-10 c2b. Fun EMOM!
A. 120# – 280#
B. EMOM 20 min @ 125#
C. 10 cal/ 5 tng @ 115# all rounds/ 6 c2b
50-54 (5’4″/150)
A. Based off 325 done up to 310 on last set
B. 155-175(max of 185, felt better later)
C. 11 or 12 cal, 5 x 155, 10 ctb each round
A. 360- 103%
B. 165- 90% 20 for 20 *I learned a lot from this segment and was able to focus on specific elements. It was a real challenge and a lot of fun!
C. Check
Brandon 45-49
W 53
A. 85-105-135-160-180-190-200-200
B, EMOM 20@75 squat snatch
C,
Row- 12-11-10-10-10-10-10-10-10-10
PC- 10@115 X5
C2B- 7-7-7-8-8-7-8-8-8-10
Nice work Danielle!
A. Last four sets-240, 255, 265, 265
B. Power Snatched-knee a little bit sore-135lbs
C. 15 calories, 5×165 tng Rds 2-5, Rds 7-10 singles – C2B Rds 8-10 all singles but tried to go fast from 1-5, 6-10.
M/49 Enjoy the Grind!!!!
A. 110-270
B. 113-128
C. Done
A. 160#,205#,265#,305#,345#,365#,385#,400#
B. EMOM 20:00 @210#
C. 12 in 10-11 pulls, 5 singles and some tng, held 6 c2b pretty easy.
A: squat felt good last week so I increased my basis from 360 to 375
Last two sets – 355/375pr
Felt so good hit an extra – 385pr yay
B: 145-165 pretty sloppy here, adjusting first pull and avoiding knees, a few misses required second go in the minute
C: row 5×12 5×13, PC Rx, c2b x8
Ripped on rd 8, subbed hrpu x16