Workout of the Day
A.
Back Squat
*Set 1 – 40% x 5 reps
*Set 2 – 50% x 4 reps
*Set 3 – 60-65% x 3 reps
*Set 4 – 75% x 2 reps
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 – 90-95% x 1 rep
*Set 8 – 90-95% x 1 rep
Rest 2-3 minutes between sets for the last four sets.
B.
Every two minutes, for 10 minutes (5 sets):
Snatch x 3 reps @ 75-85%
(feeling positions, making each lift technically perfect)
C.
Every minute, on the minute, for 5 minutes:
Snatch x 2 reps @ 80-85%
D.
Every minute, on the minute, for 20 minutes:
Even Minutes – 135/95 lb. Thruster x 3-6 reps
Odd Minutes – Chest-to-Bar Pull-Ups x 5-10 reps
Please observe your abilities and age divisions and choose an appropriate weight for your division, and modify the number of repetitions based on your understanding of what kind of training volume you can handle.
A – Worked up to 330
B – 165 across
C – 175 across
D – 5 of each across
A- Worked up to 330#
B- 135#
C- 145#
55-59 6’3″ 220#
A. Built to 370
B. #155 went for quick singles
C. #165 touch and go
D. I hit 6x#135 unbroken Thrusters and 10 unbroken C2B each round.
I felt this EMOM for a good day or more.
I am behind on training did this Wed night due to recovery from 14.5. I qualified for men 45-50 regionals- 165th- I am 47 and 5’4″ 165lbs.
A. up to 275
B and C. doing tomorrow
D. started doing 3 thrusters and 5 C2B and increased reps finished last 2 rounds with 6 thrusters and 10 C2B
E. immed stretched for 3 min and then ran a 400m in 84 secs- laid around panting for 5 min
A. up to 360#
B. 125#
C. 135#
D. 3 Thr/6 CTB
A. (off 215#) 85, 115, 130, 160, 180, 190, 200, 200 (F)
B. 85# (no misses)
C. 90# (no misses)
D. thrusters @ 95×3 / C2Bx5
A. Last 3 sets #290, 315, 315
B. #120
C. #135
Skipped thrusters c2b. Still wasted from 14.5 attempt yesterday
A. 135,185,225,255,295,315,315,325
B. 135
C. 155 – started to miss on last 2 rounds.
D. 6,10/6,10/6,10/6,7/6,6/6,7/6,7/6,6/6,4/6,8 – this was a tough one mentally. I kept getting out of rhythm on C2B and then too tired to hang and reset. To string them together I had approach the bar committed.
A. 115/145/185/215/245/255/275(f)
B. 105
C. 115
D. 3 Thrusters/ 5 CtB
A) 135/155/175/215/235/265/275
B) 125
C) 135
D) Thrusters 4,3,3,3,3,3,3,3,3,3
Chest to bar Pull ups 8,8,8,8,6,6,6,6,6,6
A. based off 235#
B. 105, 105, 105, 105, 115
C. 115 for all
D. Like Randy, I wanted to keep on the low side as I am sore from 14.5 yesterday… until my coach caught on and pushed me in the later sets. I got busted!
Thrusters: 3, 3, 3, 4, 4, 4, 4, 5, 5, 6
C2B: 6, 5, 6, 5, 6, 5, 10, 10, 10, 10
(40-45 so cal)
A:done off of 375
B: done, @ 140
C:done, @ 155
D: dnf, ran out of time
Just found out I didn’t make the master qualifier round, finished 46th in the south west, big improvement from last year, when I finished 121
love this programming 🙂
45-49
A. 115×5, 140×4, 180×3, 210×2, 240×1, 250×1, 255×1, 260×1
B. 125, 125, 130, 130, 135
C. 135, 135, 135, 135, 140
D. Thrusters-3,4,4,4,4,6,6,6,6,6 – scaled to 115lbs
C2B-5,5,6,6,6,8,8,8,8,10
Stayed on the low end of the percentages since I redid 14.5 yesterday.
Great Stuff again CJ!!! Enjoy the Grind!!
A. Worked off max of 315
B. 145-155
C. 155-165
D. 5 at 135/10 C2B
Squats felt heavy as skipped a few too many leg days during the open…
Scott Tasaka (40-44)
Michelle Wright (42/ 5’8″ / 160
A. Last 4 sets 230#, 260#, 275#, 275#
B. 100# all sets
C. 115# all sets
D. 95# thruster x3 reps & c2b x5 reps.. C2B started breaking down last 2 sets butterfly all sets.. Shoulders still a little fatigued from 14.5
A: Last 4 @ 350, 370, 390, 390#
B: 185# all sets
C: 205# all sets
D: 135# x6 & C2B x10 UB all rounds
Felt good tonight strength and cardio wise. Shoulder a little irritated.
Just signed up for the masters training blog. Very excited! Logan kicked me to the curb to focus on his own training so now I’m here. Master 55-59 division
A. Back squats off of 205#, failed last 1 rep attempt, legs still fatigued from Sunday’s 14.5
B. 80#, felt incredible today. My technique has improved tremendously, but I still suck at Oly lifts.
C. Started at 85#, last three sets at 90# and still felt solid.
D. 95# thrusters x 4, C2B x 7. This was a good manageable amount for me. Lots of recovery time and was able to keep both movements around 14-17 seconds each minute.
A. last 4 sets 305, 315, 345, 315
B. 65kg
C. 50kg
D. 135×3, C2B-5 reps
age 56, male