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 90 seconds, for as long as possible…
Snatch x 1 rep
*Males – Start at approximately 100 lbs under your PR and add 10 lbs every 90 seconds. Stop once you miss the same weight twice.
*Females – Start at approximately 50 lbs under your PR and add 5 lbs every 90 seconds. Stop once you miss the same weight twice.
C.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 3 reps
(focus on speed and perfect positioning)
*Sets 1-2 = @ 70%
*Sets 3-4 = @ 75%
*Set 5 = @ 80%
D.
Against a 12-minute running clock, perform the following:
2000/1500 meter Row
150 Double Unders
20 Burpee Over the Erg
Max Rep Muscle-Ups
Rest 3 minutes then repeat. Note your time to complete the row, double unders and burpees, and the number of muscle-ups achieved in each of the three sets.
Compare results to June 11, 2018
.
A. Done
B. 95-195#
C. 235/235/248/248/265#
D. Skip
A. done
B. 2nd time snatching since shoulder surgery in Feb. built to 135. It felt comfortable, but I was nervous to try more
C. 195/210/220
D. Done. 6:42/8:56/10:40/ +3; 6:40/9:02/10:58/+5 (all singles; 1st day doing MUs since surgery, so I’ll take it) 🙂
A. Done.
B. Built to 215
C. 265, 285, 305
D. FT w/ 5 MU. 13:26,14:23,14:57. Rows: 7:42,8:11,8:13. Last time: 13:36,14+.
Back from vacation!!
A.Done
B.Done Started 40kg ended 60kg
C. Done 100-105-110
D. Done 1Round 2160 2Round 2130
Very hard to start the program again!! hahaha
B. Up to 125
C. 175/175/185/185/195
D. Workout adjusted to the following:
2 rounds w/ 3:00 rest
800m run
150 DU
20 Burpees
Max MU (I did strict C2B)
got 12 the first round and 8 the second
A. Done
B. Up to 215, misses at 225 (235 is lifetime PR, but always happy with 215)
C. 275/275/295/295/315
D. Only did one of the rounds because of time, and timed it using a wristwatch, so the splits were hard to ID, however, I did get through 5 MU, and last time I was stuck in the burpees.
A. Done
B. Up to 185 (195 missed)
C. 300/300/320/320/340
D. Very bad
Round 1: 12:00 (0 MU)
Round 2: 5 Burpees left
Round 3: 9 Burpees left
A. Done
B. Started 155 ended 255(tie PB) went for 265 missed
C. 285/305/325
D. Didn’t have a whole lot of time so did a redo from a few yrs ago
5min amrap
10-c2b
10-pistols
10-hspu
Rest 2 min then
5min amrap
10-burpee BJO
10- S2OH (135/95)
1st-3+22
2nd-3+2
B: From 165# to 275#, no misses, 275# felt better than previous 3. 285#(f)
C: 275×2/295×2/315#
D: 10 min clock for each and 800m run instead of row.
Times: ~6/~6:30; muscle ups: 25/18
Getting so strong again!
A. Skipped
B. Up to 135
C. 6×3 backsquats @172.5
D. Deadlift 3RM@225
A. Skipped
Still nothing overhead or gymnasty
B. Snatch grip deadlift 3×5 (155/165/175)
C. 185/185/195/195/210
D. Changed to 2rnds
800m run
150 DU
20 burpees
Max sandbag cleans (100#)
18/16 cleans
A. Skipped
B. Up to 105 easily. Then missed 110 (my 1RM)
C. Sled pull instead – 100kg
D. Hunter changed to 10min x 2:
1200m row
150 DU
20 burpees
Max MU
Round 1 – 4 MU
Round 2 – 3 MU
B. Up to a sketchy 165 because everyone made me laugh ?
C. 215/220/235-have been feeling sick and lifting wasn’t the greatest… but thanks for keeping me positive Hunter ?
D. One round- 12 MU
Samie, you are a rockstar
A. Done
B. 85,95,105,115,125,135,145,155,165#
C. 295, 315, 330
D. Skipped due to time
A. Done.
B. 135-225 missed 235 twice, felt pretty good all things considered.
C. 275/295/315/335
D. Only 1 set, long day of sitting and flying after sisters wedding, few days back and then off to Games!
Worked up to 155# snatch, fail 160#
195/210/225 backsquats
Conditioning: I read it wrong and did 2 sets 6:05/6:15 rows, not sure of other movements times because clock was on my phone
8 muscle ups/5 muscle ups
A. Done
B. Fail at 140 then made 3rd and stopped
C. 185/200/215
D. 18/15
Got to muscle ups at 9:04/9:14
I read it as 2 rounds. I felt pretty decent after the second so I guess that makes sense
Yes it was supposed to be 3 but it got transferred over as two.
A. Done
B. Up to 70Kg
C. 130/140/150Kg
D. Skipped, ran out of time and had to pick kids up from school.
B) 270 ✅
280 xx – so closeeeeee
C) 70% – 315
75% – 335
80% – 365
D) had to wait for room, big classes today. Had more to give.
1: 8
2: 12
3: 12
☠️ – although that first part before the MU was spicy
B.Worked up to 120lbs. 5lb PR!
C. Done. Last set performed at 165lbs
D. Done. There was no room anywhere to do muscle-ups, due to a very large class! I was able to get some bar MU practice done after :). I am starting to string some together!
Congrats on the PR!!!