A.
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
12 Alternating Bowler’s Squats
12 Alternating Cossack Squats
12 Band Pull-Throughs
Rest as needed
B.
Every 2 minutes, for 20 minutes (10 sets):
Clean Deadlift + Clean from 2″ Below the Knee + Jerk
Build over the course of the 10 sets to today’s heavy complex. Pause for 2 seconds at 2″ below the knee before cleaning.
C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes
Followed by…
Every three minutes, for 15 minutes (5 sets):
Back Squat x 2 reps @ 95%
D.
Three sets for max reps of:
60 seconds of Dumbbell Front Squats (50/35 lbs)
Rest 30 seconds
60 seconds of Pull-Ups
Rest 30 seconds
60 seconds of Dumbbell Push-Press (50/35 lbs)
Rest 30 seconds
60 seconds of Toes-to-Bar
Rest 30 seconds
60 seconds of Assault Bike (for calories)
Rest 60 seconds
Please wear grips or some sort of protection for your hands if you are prone to tearing at high volume on the pull-ups and toes to bar.
A. done
B. 50/60/65/70/72/75/77/80/82/85 (failed jerk) kg
C. 85/95/105 kg
115/115/110/110/110
D.
FS: 30, 26, 24 (12.5 kg DB)
PU: 20, 20, 20
PP: 28, 27, 26 (12.5 kg DB)
T2B: 14, 13, 13
AAB: 19, 17, 20
A. Skipped
B.40/50/60/70/80/90/95/100/105/105 complex without the jerk
C. Set 1 105kg
Set 2 120kg
Set 3 135kg
2 reps 140kg x 5
D.36/23/27/20/17.2
30/19/30/20/17.0
23/16/30/20/16.3
B. 135,155,175,195,215,225,235,245,255-f,255-f.
C. 225,245,275. 275.
D. FS: 23,20,21. PU: 28,22,21. PP: 13,18,19. T2B: 16,14,11. AB: 16,13,10.
B. up to 215
C1. 235 275 325
C2. 305
D. with 50# kbs and AD
FS 25 25 25
PU 18 18 18
PP 17 18 19
TB 18 18 17
AD 23 22 25
Great workout thanks!
A. Done
B. 145/145/155/155/165/165/175/175/185/185 lb (pounds)
C. 5×295/3×335/1×385
E3MOM 405#
D.
DB Squat: 22-20-10
pull ups: 28-28-28
Push Press: 17-18-11
T2B: 25-25-17
AAB: 10-10-10
Reps: 279 reps
A. Done
B. 145/145/155/155/165/165/175/175/185/185 lb (pounds)
C. 5×295/3×335/1×385
E3MOM 405#
D. 22-28-17-25-10
20-28-18-25-10
10-28-11-17-10 Total Reps: 279 reps
A.skipped
B.)up to 175# and failed 185# jerk which is 100% 1RM
C.)1RM is 245# which is a recent PR so there was no way I was able to do 235 x2 every 3 min. I tried but failed twice to even get one rep in then decided to move on because I didn’t have much time.
D.) Only time for 2 rounds but they hurt.
Really upset with how I can’t squat 95%
B: Did clean dl + 5 dl
C: back squat x2 @365#
D: done:
Pull ups: 30-27-~23
Db push press (55#): 16-17-15
T2b: low 20s each round
Ab: 32-27-28
Squats (1pd): 17-17-15
B. Up to 215lb
C1.200/245/275
C2. Had to stop 🙁
D. Done
A. Skipped
B. Up to 145
C. 6×3 backsquats@187.5
D. Squats: 28,15, 21
Pull-ups: 43,33,34
Push press: 28,22,21
T2b: 25,22,25
AB: 16,14,14
A. Rx
B. 135,155,165,175,185,195,195, 195miss, 185,195
C. 225,235,245
245x 10
BYU Weight Lifting
B sq 5×5 45,205, 225
Bench 5×5 135,155,175,185,175
Bent over row 5×5 135,155,135,155,155
D. Rx around 11, 21,10, 22, 11cals
A. Done
B. Up to 245
C. 225×5, 265×3, 295×1, 315x2x5(95.5%)-heavy, but no misses.
D. Squats- 26, 21, 21
Pull-ups- 36, 30, 26
Push press- 17, 13, 11
T2B- 20, 15, 17
Bike calories- 19, 13, 21
B. Up to 195 which is a jerk, hang clean, and clean and jerk pr hahaha no idea where that came from. I like that position from below the knee
C. 195/215/235 then 245, really good squat day too
D. 349 total reps. If this was a test on pacing… I failed
Squats 33/26/20
Pull-ups 44/26/27 ?
PP 25/23/17
T2b 22/21/18
AB 17/15/15
Well what a great lifting day! Awesome job!
B. Done
C. Up to 225
D. 30/30/20 did 35 lbs db’s long weekend
23/20/16
30/30/25
18/12/15
17/14/17
A. Done
B. ended at 285 5lbs under 1RM so pretty happy with this.
C set 1 285 set 2 325 set 3 365
emom 385×1/385×1/385×1(Fail)/365×2/365×2
D.FS – 31/27/28
PU – 43/28/18
PP – 27/25/26
T2B – 20/19/15
AB – 19/15/18
Strong start to the week Brady!
B) ended at 330, missed 340 twice
D) FS – 27/27/30
PU- 31/29/29
PP- 30/29/24
T2b- 24/20/20
Cal- 23/20/21
Tried to hit # I thought I could hold. Quads on fire
C) 390 for doubles. Was suppose to be 425 but did squats after metcon
Ooooo squats would have been interesting after the conditioning!
Overall I felt extremely warmed up, just my power output was diminished… (obviously) but not terrible try to start the week
A. Done
B. Worked up to 110kg
C. 5@105kg 3@120kg 1@135kg 5×2@150kg
(3rd set missed second rep so dropped to 140 for 2 sets)
D.
DBFS 18/15/12
Pull-ups 21/22/19
DBPP 14/15/17
T2B. 22/23/21
AB Cal 18/19/18
A. Done!
B. Worked up to 160lbs! 2nd time ever hitting that jerk! Hit the clean at 165lbs but failed the jerk.
C. Skipped because my hip flexor felt funky after the cleans.
D. Done. Ouch
Db squats rx weight 21reps/22/20
Pull-ups 20/20/15
Db pp w/27.5lb in each hand 20/21/15
T2B 20/20/16
Echo bike 17/11/13cals
Awesome work hitting 160!
Had to do workout first if I wanted to do it with friends lol
D. I forget my total numbers but really tried to go the whole 60 seconds and dead on the bike on the last mixture lol Rollin around but I got 20cals on the last bike so super happy about that.
B. 135-165, felt hard after metcon lol
C. 185/215/245
Then did 5×2 @ 250lbs almost didn’t make it but super happy to hit all of them after doing the metcon first.
Good day ???
I bet lifting was hard after the conditioning! Hope you and your friends had fun!
B) 235 Power (88%)
D) Scaled to lateral DB Step-Ups
– 20/20/20
– 50/35/31
– 16/16/12
– 26/20/20
– 15/9/17