Workout of the Day
A.
Psoas Release for 5 minutes
(2:30 per side)
Three sets, not for time – slow and perfect:
Hip Bridges x 8-10 reps @ 1013
Bird Dogs x 10 reps per side
Monsters Walks x 10 steps
B.
Every 2 minutes, for 16 minutes (8 sets), complete:
Clean x 1 rep
Loading per set: 65%, 70%, 75%, 80%, 85%, 90%, 95%, 95+%
C.
Front Squat
*Set 1 – 4 reps @ 80%
*Set 2 – 3 reps @ 85%
*Set 3 – 2 reps @ 90%
*Set 4 – 4 reps @ 85%
*Set 5 – 3 reps @ 90%
*Set 6 – 2 reps @ 95%
*Set 7 – 6 reps @ 80%
Rest 2 minutes between sets.
D.
MEN & WOMEN 40-49
For time:
Row 500 Meters
10 Squat Cleans (185/135 lbs)
15 Burpees
30 Ring Dips
15 Burpees
10 Squat Cleans (185/135 lbs)
Row 500 Meters
MEN & WOMEN 50-59
For time:
Row 500 Meters
10 Squat Cleans (155/105 lbs)
15 Burpees
20 Ring Dips
15 Burpees
10 Squat Cleans (155/105 lbs)
Row 500 Meters
MEN & WOMEN 60+
For time:
Row 500 Meters
10 Squat Cleans (135/95 lbs)
15 Burpees
20 Stationary Dips
15 Burpees
10 Squat Cleans (135/95 lbs)
Row 500 Meters
A. Done
B. worked off of 255max. Got 250 on last set, and it felt pretty easy. love the programming
C. worked off 265
D. 13:29 Rx (40-49) those squat cleans on the way back down were brutal. great workout.
A. Done
B. Done beginning at 65 lb–PR’d at 105 and 110–video Below 🙂 Coach says I have more in me.
C. Done off of 130lbs
D. Scaled to 95 –16:00 was happy to make it through all the squat cleans! Did dips with micor-red band
https://www.youtube.com/watch?v=3osNgEa5iL4
A. Done
B. 65/70/75/80/85/90/95/105 (5lb PR) and then 110(for a 10lb PR)–Coach says I have a lot more in the tank Will post video later!!
C. Front Squats done off of 135lbs
D. 16-something. Scaled the cleans to 95lbs and did them as singles (didn’t miss any) Ring Dips with micro-red band.
https://www.youtube.com/watch?v=XUBaPF9HEE4&feature=youtu.be
https://www.youtube.com/watch?v=3osNgEa5iL4&list=UU6luXVZtgpoGwICbRLedeIg
Forgot to post my numbers…
A.
B. 81-86-95-100-106-112-118-127 2# PR
C. 108-126-133-126-133-141-118 – These felt heavy at first, then corrected my form and felt great.
D. 15:18 105# Clean
P.S. Do you plan on programming Three Wise Men into the Masters programming on the 11th? Would like to do that with our gym.
A. Done
B. 65%:155-70%:170-75%:185-80%:195-85%:205-90%:220-95%:230-95%+235-95%+:235
Did an extra set by accident here
C. 220×4-235×3-245×2-235×4-245×3-260×2-220×5
Back was a little tight and form got a little jiggy on 5th rep, so I called it done)
D. 15:28 scaled sqt clns to 165#s. Part D kinda crushed me after B & C Metcons have been sucking for me lately and not improving. I think it might partly be due to lack adequate sleep.
A. Done
B. 65/70/75/80/85/90/95/100/105kg felt good did 1 extra set
C. 105/110/120/110/120×2/122.5/105kg
D. No time
A Done
B 72-77,5-85-90-95-100-105-107,5kg(f)
C 90-95-100-95-100-110-90kg
D time ran out but I did a KB workout later on.
The problems with my groin/hip is over. Today I could go all in the clean and FS! 🙂
A: Done
B: 70kg/75kg/80kg/85kg/90kg/95kg/100kg/105kg +110kg PR felt good
C: 4x105kg/3x110kg/2x115kg/4x110kg/3x115kg/2x125kg/6x105kg
D: RX @ 82.5kg = 13:26 – this was horrible!
(40-49) B. 260 clean. C. 14:37 RX. The burpees after the ring dips were horrible.
A. Done
B. 165, 175, 190, 200, 215, 225, 235F, 235F Felt good at 225 but just had no pop at 235 which is usually pretty automatic so I knew I was off today.
C. 250, 270, 285F, 250, 270, 285, 250 Just had no strength today. Should have been up to 300 on 2nd set.
D. 13:40 at 155lbs. Row 1-1:49, Row 2-1:45 Missed 3 cleans going out but felt much better coming back. The dips were slow for me. Not my best day but gave it my best for the day.
Switched rest days, so did this one on Thursday.
A. Done
B. 83/93/103/108/113/118/123 (f)/123(f) went in thinking I’d hit a clean PR but came away not hitting my 95% 🙁 Next time!!
C. had to skip due to time
D. 14:29 at 95# This was a rough one!
B: up to 112kg
C: up to 115
D: 9.56
Powerclean at 90kg, QL was cookie on one side, so had to scale it
A. Done
B. Up to @90kg which is PR from ground. Done 90kg from hang before. Failed 95kg
C. Done based on 100kg 1RM. This was a mental game to pass it
D. 40-49 version @60kg squat clean in time 14.45
C was really a beast as mental. Based on passing C, legs might got stronger during past month. D was horrible but happy to made it pass, legs were so tired before first row that I thought I never gona finish this. Great progress so far.
A. One round of each + my typical warm up.
B. Up to 225 (15 lbs. off pr but the most I have done in months. Starting to get healthy and stoked about seeing numbers go back up)
C. Done off 265
D. 11:42 Rx (50-59) felt lightheaded for about an hour after.
A: Done
B: 175-190-205-220-235-245-255F-255F. Going light the last few weeks really showed up today
C: 285-300-320-300-320-325×1-285×6 Again haven’t squatted heavy for a couple weeks
D: 14:51 Too many trips to the chalk bucket
This was a good program for me today I needed this!
Serious weights man!
A. Done
B. 125, 135, 145, 155, 165, 175, 185, 195F
C. Will do these tomorrow.
D. (50-59) 8:58 Cleans @ 135#
Holy shit!
Yeah, I questioned that time after seeing all the other posts. Both timers were being used in the gym so I went off the regular clock; calculated the time right after the last row when I probably should have noted start/stop times and figured it out when not so tired.
A. Done
B. 115/125/135/145/155/165/170/185—–>5# PR
C. 160/170/180/170/180×2/190×1/160 legs are toast
D. 40-49 14:12 RX the fact that I finished this is nothing short of a miracle. I quit in my mind on the first set o cleans.
TY baby Jesus for a rest day. : ))))
Nice PR Mel! 🙂 BTW, Mondays are good for me if you’re up for that. I can come by your gym on my way home from work. Maybe week after next? 🙂
This is awesome! Are you on facebook? If so find me and message me. We will get together on Monday! Melanie Downes Cagwin. : )
Yes I’m on facebook…I’ll get on it tonight and find you! Thanks 🙂
So you PR’d your clean at 185 then RX’d the metcon by doing 20 more cleans at your new PR?? Badass!!!!!
That’s just was I was thinking, BAD frickin ASS!
Well, I am a lady so I actually did 135# cleans.
Haha, Well I feel dumb :). Congrats on the PR!!!
: ) Thanks! I actually laughed pretty hard at your comment. Shortened name plus ridiculous profile pic of mainly my husband… I get it.
That is too funny! I had you pegged as a male. You kick butt! Your profile picture threw me off.
Nice you were able to keep your sense of humor too:)
A-Done
B-165, 175, 190, 200, 215, 225, 245, 255(#5PR)
C-(Off 315) 250, 270, 285, 270, 285, 300, 250. (Only 1 at 300 as 2nd squat failed)
D. 13:14 (40-49 RX, 47) WOW, Mental Struggle but pushed through. 185 clean not bad it was standing up from squat after clean as legs we’re Jello Shot. Great finisher before active recovery day.
A. Done
B. 175/190/205/225/245/255/270/270
C. 250/265/290/265/290/295/250
D. 11:53 dips were tough on me
A. DONE
B. 78/84/90/96/102/108/115/120
C. 120/128/135/128/135/143/120
D. 14:15 RX W strict ring dips cuz I forgot to kip