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):
Hang Clean + Jerk
Build over the course of the 10 sets to something heavy for the day.
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 two minutes, for 12 minutes (6 sets):
Back Squat x 6 reps @ 75%
D.
Every 10 minutes, for 30 minutes (3 sets):
400 Meter Run
10 Burpee Box Jump-Overs (24″/20″)
10 Muscle-Ups
10 Burpee Box Jump-Overs (24″/20″)
400 Meter Run
A. Done
B. 155/165/175/185/195/205/210/215/220/225#
C. 235/275/305#
D. 8:00/8:07/8:28 RX (all MU’s unbroken)
a) done;
b) 60 up to 95kg;
c) 85/100/115kg – 95kg;
d) 6:23, 6;24, 6:41.
A)skip
B) 103-193#
C) 165, 190, 215…180
D) scaled: 5 RMUs 7:10, 7:26, 7:21
A) Done
B) 135/145/155/165/170/175/180/185/190/195
C) 195/220/250; 6×6@205
D) 7:37, 8:17, 9:10. 4/3/3 sets of mus. I wasn’t sure if I’d even be able to finish. It was definitely brutal and I’m glad it’s over, but happy I was able to get it done. 🙂
B. Built to 245
C. 5 x 245 / 3 x 265 / 1 x 290 … 6 x 6 @ 255
D.6:34 / 6:20
B. Up to 200 (took it easy, shoulder issues/ no jerk)
C. up to 225 and then 6 sets of 3 at 225.
D. Workout changed due to class size/logistics. SV version:
AMRAP 22:
400m/run
10 burpees
6 MU(i kept it quick)
10 burpees
500m row
Rest 90 sec- got through almost 3 rnds (missed the last row)
B. up to 225
C1. 235 275 315
C2. 6×6@ 255 (70%) a little under % to focus more on speed and form
D. 8:23 8:18 8:21
Thanks for the workout!
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First day on the program and first day back doing muscle ups after a few months off!
A. done
B. Built to 170 lbs
C. 150, 170, 190…6×6 at 170
D. 6:36, 6:39, 8:57 (first two rounds only did 5 muscle ups to test my shoulders ability.. felt good so went for all 10 on last set.. went much better then expected!
A. Done
B. Up to 115kg
C. 105*5/120*3/130*1
112,5*6*6
D. Had to skip
A. Done
B. Up to 130kg
C. Done @115kg
D. Done. All around 8.30 Minutes
A. Done
B. 235 lbs
C. 5×275/3×335/1×385
(6 sets @320 lbs)
D. 9:09/9:13/9:11
A.done
B. Up to 245
C. Done last set was at 325. This one hurt but managed to get an extra rep in.
D.stayed around 7 Min for each set
A. done
B.35kg to 105kg
C. 87,5 kg, 104kg, 117kg , 97kg
D. 7.30 / 8,20 / 9,10
A: Ok
B: 80-115. Two fails on 120 kg
C: 116 kg / 132 kg / 150 kg
D: 6:56, 7:56, 9:02 – my leeeeegs
A. Done
B. Dnd did some sun
C. 165/185/205/195
D. 6:40/6:46/6:25
Legs are very sore. First runs were a struggle
A. Skipped
B. Up to 200(10lb PR – this also matches my full clean and jerk PR ??)
C.
i. 185/210/250
ii. 2×4@200
D. Due to class size changed to the following
AMRAP22
400m run
10 burpees
10 MU (only did 3 since I’m still coming back from resting my shoulder)
10 burpees
500m row
2 full rounds and 9 burpees into the second round of burpees of my 3rd round.
B. Up to 165
C. 175×5, 190×3, 210×1, and then only has time for 5 sets of 185×6
D. Workout changed due to class size/logistics. My version:
AMRAP 22:
500m row
10 burpees
10 CTB
10 burpees
400m run
Rest 90 sec
3+0
A- done
B- up to 245
C- 225×5, 265×3, 295×1, 250 for sets of 6
D- 5:58, 7:07, 7:14 RX
A. Done
B. Worked up to 255#
C. 255#, 285#, 325#
270# for set of 6
D. 7:15, 7:25, 7:55 RX
A: Done
B: Up to 185# had to stop short
C: Had time for 1-3 plus one set of 6
D: 8:10, 8:30, 9:25. Last set killed me haha