A.
Three sets of:
Weighted Box Jump x 3 reps*
immediately followed by…
1-Step Box Jump x 2 reps
Rest as needed
followed by…
Two sets of:
Bulgarian Split Squat Jumps x 5 reps each leg
*Use weighted vest or DB. Keep light enough so the weight does not affect jumping form and allows for fast movement
B.
Every 90 seconds, for 9 minutes (6 sets):
Snatch Lift Off
+ Snatch High Pull + Hang Snatch
*Set 1: @ 70% of 1-RM Snatch
*Sets 2-3: @ 75% of 1-RM Snatch
*Sets 4-6: @ 80% of 1-RM Snatch
C.
Against a 4-minute running clock…
400 Meter Run
25 Wall Ball Shots (30/20 lbs)
Max Reps of Deadlifts in remaining time
Rest 4 minutes, and repeat for a total of FOUR (4) sets – 32 minutes total.
Deadlift loads:
Set 1: 225/155 lbs
Set 2: 275/185 lbs
Set 3: 315/215 lbs
Set 4: 355/235 lbs
Please adjust loads accordingly. The final weights should be challenging, but form should never be compromised.
D.
Three sets of:
Chinese Plank x 60 seconds
Rest as needed
Side Plank x 45 seconds Each Side
Rest as needed
Chinese Pronated-Grip Barbell Row x 10-12 reps
Rest as needed
A. Done
B. Done based of 95kg
C. 300m assault run 15kg wall ball
1. 24
2. 13
3. 9
4. 4
D. Done 60kg barbell
Good session! Probably should’ve scaled the deadlifts a little ?
A. Done
B. 140,150,160 lbs
C. 3 sets Rx
11, 6, 3
D. Done
B. Done 80% @ 165#
C. Change to row, Burden box step up, scale loads.
185/14, 225/11, 275/8, 315/6
D. Done
Gotta take some time off from volume squatting. Left knee inflammation is killing me.
A) done w/ 35 lb DBs
B) 105/115/115/120/120/125 (83%) these felt great today
C) this was a fun one! Done Rx
23 (accidentally had 165 on the bar)
17 @ 185
15@ 215
13@ 235
D) done
Thanks Tino! Hope your day was awesome!
Did yesterday’s squats, then today’s
C. 15, 11, 8, 5 (365), wb unbroken
A) done with 15# db
B) 95/100/105/110/110/110
C) 26/16/8/8
That 3rd deadlifts got hard ? all WB ub.
D) Just did regular plank class started so nowhere to do Chinese plank
Also just did regular bent over row slow and controlled.
Yay for rest day!!
Howdy!
A. Done.
B. Up to 155 lbs (75%).
C. 20-15-11-7, Rx.
D. Done.
Have a great day!
A. Done
B. 150/160/170
C. 20@225,12@275,10@315,10@355
D. Done
A. Done
B. 65/70/70/75/75/75Kg
D. Done
Had to break here because the baby woke early from her nap. Will hit C a little later when she goes back down. I’m home with her today so working around her schedule ????
Baby is back down…
C. Rx – 33/20/13/8
Doing it all! That is awesome
A. Done
B.
*Set 1: 70kg
*Sets 2-3: 75kg
*Sets 4-6: 80kg
C. Deadlift loads: RX
Set 1: 100kg: 15 reps
Set 2: 120kg: 10 reps
Set 3: 140kg: 9 reps
Set 4: 160kg: 5 reps
D. Done
Looks like very consistent 5 rep drop off with 20kg increases. Good work!
For me it’s very important to lift 160kg because I’ve been 2 years with a injure in the left hamstring and now I can say that the injure is a thing of the past ?
Hello!
A) Done
B) Up to 60lb (under the prescribed percentages)
C) Scaled de DL weights as follow:
115lb – 17
145lb – 10
165lb – 9
185lb – 5
D) Done
Have a great day!! ?
Great stuff! Have a good day Sabrina
A.Done
B. 35/40/40/45/45 kg
C.400m run, 20 wallballs, 100/125/125/125 kg deadlift (deadlift reps:7 5 3 4)
D. 8 min tabata (plank,side plank,side plank, hollow hold)
today was humbling.I felt weak and tired all throughout, will come back stronger and energized tomorrow.
You aren’t the first to feel tired today. Good thing there is a good rest day tomorrow
A. Done
B. 155/165/175
Then: Class wod: build to a heavy dead then 2 sets of 10. 465 then 335. 465 felt like 445 felt last week. Getting that strength back
C. Was pretty spent on the deads here.
12/10/7/3. Consistent on the run and WB but deads were rough after class. Didn’t have much left in the tank.
D. Done
Glad to hear things are feeling strong! Enjoy a good rest day and hopefully energy is good for Friday
A. Done; box jumps were one of the first things I tried when I started working out again. A barely made it on top of a 20” box and it was a loud clunky landing basically in a full squat. Today I did 30”!!
B. Needed to reestablish a current max. I didn’t want to get too crazy so I didn’t use any gear. Built to 145#
C. 12@125#
13@145
11@165
8@185
Good job Teresa!
A) done some jumping whatever, without weight, because that was the cause last time by my back, the jumping stuff with extra weight B) 70-70-75-75-75-80-80kg done, felt all right C) changed a little, because back is not ready to crush deadlift under pressure in a wod 4’ on, 2’ off 500m row 25wb w/9kg (no heavier, damn i miss the old place and the 12kg wb, that helped a lot when i did some 9kg wb afterwards) 5 deadlift with 125kg max reps heavy ish du in the remaining time Around 60 du each round E) 2 plank movement for… Read more »
Good work today! Those heavier wall balls definitely make those 20lbs feel great!
I miss those bad boys. Obviously not when i was doing them, they are horrible, but still 😀
D. Done
A. Done
B. 185/195/205
C. RX
225: 30
275: 22
315: 17
355: 12
Runs took About 1:50 too long – gonna blame rain and the running route ? .. times like these I wish I had the assault runner again!
Wall balls all unbroken
You’re definitely better than a 1:50 400, even in the rain…:)
Lol I know! The dodging of puddles was the bigger problem! I’ll just keep making excuses until I get an air runner
What kind of grip do you use for DL on something like today? I used double overhand hook but wonder if there’s another grip that may help get more reps.
I bet he is holding the bar with one arm, meanwhile cracking a cold one with the boys with the other one and laughing at our times
?totally!
A. Done
B. 200/215/230# light and snappy
C. Did this Rx on the air runner(downpour outside)
26/10/5/5
D. Complete
The air runner, wall balls and leads = ????☠️
Solid days work!
My legs weren’t happy with me, may have been a little wobbly trying to walk off the gym floor
A) Done
B) Done. 3 sets at 60 kg and 3 sets at 70 kg.
1-RM after Corona is 80 kg (Before was 95)
C) 13, 9, 3 and 1
D) Done
My first thought this morning: Nice! Short training session today. Second thought: If it is short then t is because it is Damn tough.
And Damn I was in for a show! Looking forward to 48 hours without training ?
Hahaha you’re learning 🙂
Plenty of rest and recovery. See you Friday!
A) Done with 35s and 24”
B) 145/155/165
C) scaled weight cause I suck at deadlifts:
225×21
255×16
285×13
315×10
D) Done Chinese rows at 135 and did an extra set cause they make my back feel great
Well hey the more you do them the better it will get!
Yup. I get excited to do them on saturdays ??
A. Done – 20 lbs
B. 45/55/65 lbs
C. Only had a 12 lb medicine ball
155/6 reps, 185/5 reps, 215/3 reps, 235/2 reps
D. Done
Getting it done! Enjoy a good rest day tomorrow
Thanks! I’m definitely looking forward to it and working out all of the rice crispies I’m hearing.