A.
Front Squat
*Set 1 – 3 reps @ 55-60%
*Set 2 – 2 reps @ 65-70%
*Set 3 – 1 rep @ 75-80%
*Set 4 – 1 rep @ 80-85%
*Set 5 – 1 rep @ 85-90%
*Set 6 – 1 rep @ 90-95%
*Set 7 – 1 rep @ 95+%
*Set 8 – 1 rep @ 101-105%
Rest as needed
B.
In 25 minutes, build to a 1-RM Split Jerk
C.
Every minute, on the minute, for 28 minutes:
Minute 1 – 20/15 Calorie Row
Minute 2 – 30 Double Unders + 8 Chest-to-Bar Pull-Ups
Minute 3 – 15 Burpees Over the Erg
Minute 4 – 6-8 Strict Handstand Push-Ups to 2″/0″ Deficit
D.
Three sets of:
Diamond Push-Ups x 20-25 reps @ 2011
Rest 60 seconds
Banded Overhead Triceps Extensions x 30 reps @ 20X0
Rest 90 seconds
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A. 180/210/225/255/270/280#
B. 245 # PR!!!
C. 1).20/20/10/10/10/10/10
2).30/8|30/6|30/6|30/6|30/6|30/6|30/8
3).15/10/10/10/10/10/10
4).6/6/6/6/6/6/6
D. Done
A. 165,195,225,245,260,275,290,300-f.
C. Done w/ 15 cal row, 30 DU+8 C2B,12 burpees, 6 SHSPU w/ def.
A) 70/80/90/95/100/105/110/115/120(fail)/120(fail) – My last PR 115kg
B) 74/84/90/94/100/102/105(fail)/105(fail)- My last PR 108kg
C) Done with 15 cal and some burpees i did 10, hehehhhe
D) Done
A
Up to 117.5
B
Up to 107.5
C
15 cal
Everything else rx!
A. Up to 160 tie PR
B. Up to 195. 5 lb PR
C. Skipped
D. Done
Great job today!
A. Up to 227.2 (2.2lb pr)
B. Skipped due to shoulder
C. Hunter adjusted the EMOM for me to the following
EMOM 28:
Min1-10 cal row
Min2- 100’ sled push/sprint (21.5 kilo)
Min3- 5 burpees over wall (~45” high)
Min4- 50 DU
D. Skipped
Congrats on the Pr!!
Early this A.M-
A. Up to 285 for a 10 lb PR
B. B. Up to 245(no PR) didn’t have a lot of time to spend here so moved on after hitting the heavy single
C. Did 20 minutes instead of 28 due to time constraints, RX on everything except no deficit on strict hspu, 6 per round
D. Done, 20 diamonds per set, thin red band for triceps extensions
Great work on the PR!
A. Built to 235 (current or) missed 245
B. 225 for a PR
C. subbed in pull ups for c2b, and didn’t jump over the erg
Great jerk!!
A- 125, 140, 165, 175, 185, 195, 205, 215, 220 extra rep for 10# pr!
B- 165 behind neck jerk
C- only had time for 4 rounds, scaled to 10 cal and 10 burpee over erg, other 2 min rx
Awesome job on the PR!
A. Up to 335 (95%) no belt which was cool. Went for 360, so close!
B. Up to 295, didn’t have much left for this.
C. Scaled 8 CTB to 5 strict pull ups because of rips from Monday – did the rest RX
A. 10 sets of 3 repsevery 1:30 at102.5Kg.Still easing into it.
B. Worked up to 95Kg, then did 5 sets of 1 rep with 1:00 rest between. Working form and getting comfortable going overhead again.
C. Done. Sub’d 15 burpees min 1 and 6-8 Overhead press at 50Kg
D. Done
Another step in the right direction!
A. Up to 230, 5# PR
B. 185/190F got under but shoulder stability didn’t show up today
C. Done, row made me nervous, was happy to handle it ok
D. Flow sesh with class
Nice work hitting a front squat PR!
A. Skipped
B. Up to 170 (PR!!)
C. Done.
Min 1: 42-47 sec
Min 2: 30-36 sec
Min 3: 28-33 sec
Min 4: 12-18 sec
D. Done
Yeah Kryssie!! Congrats on the Jerk PR!!
A. 180, 210, 240, 260, 275, 295, 310, didn’t attempt 335 just used as a front rack hold for positioning.
B. Worked up to 215 (not a pr)
C. skipped due to time
d. done
A. 200/235/275/295/310/325/335
B. 315 PR
C. Done, did 12 cals and 10 burps to maintain consistency and capacity to finish
D. Not done
Congrats on the PR Joe!!
A) skip. Been battling a back and hip issue
B) up to 265#
C) 4 rounds RX then cut it back for last 3….died
D) Done
A. 200, 235, 270, 285, 300, 320, 325 (x), No final attempt
B. 275
C. 1. Missed collective 29 cals
2. 30 DU and 6 C2B
3. Missed collective 20 burpees
4. Missed 6 HSPU
D. Done
A. Up to to 137.5kg
B. Matched pb @ 120kg, then failed 125kg
C.
1. 20cal all Rounds
2. 30 + 6 C2B all Rounds
3. 15,15,15,15,13,10,10
4. 6 all Rounds
Wow what an Emom!! Flopping over the rower at the last 2 round,
D . Done
Glad you enjoyed it 🙂
A: 1 RM strict press at 90kg PR
B: Play with yoke
I have a competition this week-end so day with more rest now
Nice work on the press PR!
A. Front squat up to #275
B. Push press 135 (teres major is still healing)
C. EMOM
1. 20,15,15,15
2. 30/8, 30/6, 30/5, 30/5
3. 15/15/15/15
4. 6/6/6/6