Workout of the Day
A.
Three sets, not for time, of:
Squat Snatch Press x 5 reps @ 2113
B.
Every 90 seconds, for 12 minutes (8 sets):
High Hang Snatch x 2 reps @ 65-75% or your 1-RM Snatch
*Pause for 2 seconds in the receiving position and ensure good weight distribution before standing with the weight.
Goal is perfect reps, drive through the heels, finish extension, aggressive turnover and good weight distribution on receiving.
C.
Back Squat
*Set 1. x 3 reps @ 85-90%
*Set 2. x 2 reps @ 90-95%
*Set 3. x 1 rep @ 95-102%
*Set 4. x 3 reps @ 90-95%
*Set 5. x 2 reps @ 95-102%
*Set 6. x 1 rep @ 105+%
*Set 7. x 6 reps @ 80-85%
Rest 2 minutes between sets
D.
For time:
Row 1000 Meters
25 Burpees Over the Erg
When the clock strikes 10 minutes, perform the following for time:
Three rounds for time of:
15 Push Press (115-135/75-95 lbs)
20 Toes to Bar
A: Done
B: 190#
C: 350, 370, 390, 370, 390×1, 390×1 – Shut down before the x6 reps because of distraction.
D: 5:11, 6:18 w/135# – T2B got rough.
A. Done 75/85/95
B. 125#
C.270/285/300/285/300 failed 2nd rep. Felt heavy. Jumped to finish 6×250.
D. 5:19/8:45 felt good T2B’s got sloppy on 2nd & 3rd rounds.
After failed BS’s I did a goat workout on ring dips. 2 every minute for 10 minutes with 20# eight vest. Stressed lockout at top. Rested and came back in the afternoon to do part D.
Solid work today Brett! Looks like Toes to Bar could be a place where we can help you gain some proficiency…otherwise really solid day.
Thanks CJ! Agreed in need to improved proficiency on T2B once my grip is challenged. I broke my T2B in groups of 5. Any suggestions appreciated. In technique, approach and practice.
Good work.
Thanks Brent!
Megan (50/5’5″/135)
A. Done
B. 75-80#
C. 187, 198, 210, 200, 215 (failed on 2nd squat), 230 (failed), 187 (x6)
D. Row + burpees 6:30; PP + TTB 8:48 (I did the PPs at 75# and probably should have gone to 80 or 85)
Nice work Megan! Do you recall your row time? You don’t have the benefit of the long levers, but you have a great engine, so I would have expected something a little quicker than the 6:30. Did you feel like the burpees were as fast as you could have gone, or was time lost on the erg?
The row was 4:30. I thought going at a decent, but not super fast pace would help me on the burpees (which are not my best movement), but the burpees were still a bit slow. I get really winded after 10 burpees, but probably could have pushed a bit harder on the last 15.
Is anyone going to be in vegas next week for npfl and want to hit up a session? I’m going to decide if I’m going today but wanted to throw the idea out there.
Just did SICFIT on Maui…so no, but good luck if you go!!
Good luck if you decide to head out there. I am fascinated to see a couple of things…like how many folks struggle with the backwards roll to support, and how in the hell they’re going to judge knees to elbow.
A. done
B. all sets done with 135lbs
C. Wasn’t feeling strong today. Capped out at 375.
D. Row 3:43 Burpees done at 5:30. Started PP at 115 but had to drop to 95 after first round do to shoulder elbow issue. 10:09
Remember buddy, be cautious and make sure your shoulder/elbow is healing up before you try to push through.
A. Done
B. 55# working on technique
C. 140,150, 165, 155, 165, 175 (PR), 145
D. 7:58 (row/burpees) 11:22 (push press/toes to bar)
Great job Kim!!! Congrats on the PR.
A.Done B.80kg, last 2 sets 85kg C.305, 315, 335 (fail) , 295, 305. 305, 225, missed 335…obviously my 1RM today is not 375, 335 was more of a timing issue,went down to slow and missed the bounce at bottom D.Row 3:58, finished burpees at 5:50, 10:32 for the 3 rounds, lost the kip mid 2nd round Supplemental HSPU 5 minute EMOM; 2,3,2,3,2 missed 1st rep 4th set, but overall can feel the improvement Hot today did this at 11am it’s 97 deg here in the central valley, supposed to be 105 later today finally done moving, two 12-14 hour days… Read more »
I hate that kind of heat. Makes me feel like a sloth in quicksand.
All things considering with the heat and the days of moving, chalk that one up as a win buddy!