Workout of the Day
A.
Every 2 minutes, for 16 minutes (8 sets), complete:
Front Squat
*Set 1 – 3 reps @ 80%
*Set 2 – 2 reps @ 85-90%
*Set 3 – 1 rep @ 90-95%
*Set 4 – 5 reps @ 85%
*Set 5 – 5 reps @ 80-85%
*Set 6 – 5 reps @ 75-80%
*Set 7 – 5 reps @ 70-75%
*Set 8 – 5 reps @ 70%
B.
Five sets of:
Unsupported Seated Strict Press x 4-5 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes
Go up in weight from last week – a good goal would be a 5% increase.
C.
MEN & WOMEN 40-49
Five rounds for time of:
5 Bar Muscle Ups
10 Squat Cleans (170/115 lbs)
Run 400 Meters
MEN & WOMEN 50-59
Five rounds for time of:
4 Bar Muscle Ups
8 Squat Cleans (155/105 lbs)
Run 400 Meters
MEN & WOMEN 60+
Five rounds for time of:
8 Chest-to-Bar Pull-Ups
8 Squat Cleans (135/95 lbs)
Run 400 Meters
D.
Three sets of:
Chinese Plank Hold x 45-60 seconds per side
Rest 90 seconds
Supine Ring Row x 8-12 reps @ 2111
(get as horizontal as possible and stick strictly to the tempo)
Rest as needed
A. Off 135
B. Up to 65 lbs
C. 24:47 with Banded Bar Muscle-ups and Squat Cleans at 5 Cleans instead of 8! Since 105 is heavy for me, but I know I need the work I did 5 singles at 105 instead of all 8. Only missed 1!!
Forgot to post this day!
A), Off 170#: 135, 148, 158, 145, 145, 145, 128, 120.
B) 5@55, 5@60, 5@65, 5@70, 3@73
C) Did Class WOD
D) Done
Started at 7:30pm
A. Did Everyday Warrior 3rd week WOD, front squat 1RM. 315lbs, 10lb PR.
Finished with sets 5-8 – 255,235,220,215. Skipped sets 1-4 as I warmed up through these weights already.
B. First time doing these. 5x 95,115,115,115,115
C. Rx for 4 rounds, 26:58, tore hand on 4th and finished round and called it quits. No sense making it even worse than it is. Too tired (or weak) to link MUs today.
D. No time tonight. Was 9pm and called it a day
A. Done off 215. Barely got thru, legs are beat.
B. 75/95/105/115/120
C. (50-59) 21:50 Scaled to power cleans. Agree with Dawn, was a crappy wet night for a run.
D. No time tonight.
A. 150/160/170/160/155/150/145/135
B. 50/60/70/80 3@85
C. 30:23 @115# and jumping bar MU. It was dark and raining, I did not enjoy the run even a little bit, I’m sure it looked as though I was just hobbling down the road. It was hard but felt great to get it done.
A. 240,260,275,255,255,235,215,210
B. 100,120,130,135,145
C. Subbed with 500m row Rx 32:51
D. No time
A. 210/225/240/225/210/200/185/185..these were tough
B. 130×4 increased by 5%from last week
C. 25:47 RX but had to row because of the rain. Bar MU unbroken, the squat cleans really got heavy each round after 6 reps..brutal workout, but finished it.
D. skipped…exhausted
A-Up to 305 than finished with 230
B-Up to 140
C-26:19, Dumping rain PC sets 2-5 to slippery nervous of slipping. Did 8 C2B instead of BMU. Butterflying C2B feeling much better.
A. 250/275/295/275/265/245/230/225
B. 120 x 5
C. 24:05 500 m row instead of run..pouring rain
A. 135/145/155/ 140/135/130/125/125
B. 60/75/85/95(3)/100(2)
C. 25:58 squat cleans at 105#, burpee chest to bar pullups for BMU, pouring ran Row 400m per round. Crushed me, but stuck with it just to finish.
D. Promise to do these tomorrow, ran out of time and was done mentally
A. 135/145/155/ 140/135/130/125/125
B. 60/75/85/95(3)/100(2)
C. 25:58 squat cleans at 105#, burpee chest to bar pullups for BMU, pouring ran Row 400m per round. Crushed me, but stuck with it just to finish.
D. Promise to do these tomorrow, ran out of time and was done mentally
A. Done off 280
B. 95,115,120,120,120×5
C. 29:09(done Rx at 155 but did 5 MU and 10 squat cleans/round)
MU done UB but squat cleans were hard. “Runs”we’re more of a walk/shuffle/jog. Tough workout but good to get these in.
D. Done (just went by feel and did not time planks)
My high school students would like to thank CJ for this week’s programming…it has allowed them to laugh at their teacher! They had fun watching me grimace as I tried to sit and stand up this week. 🙂
A. 153/163/173/163(failed at #5)/153/148/143/133
B. Done up to 73#
C. 27:29 @ 105#. BMU were not working for me today, so had to switch to 5 ring rows + 5 ring dips per round.
Agree with others…this one kicked my butt today!!!
D. Done
I’m impressed!
Ahhh that is awesome Loretta!
Nice work today!
A: #175(3)/ #195(2) / #215(1) / #185(3)*/#175(3)*/#165(5)/ #165(5) / #165(5) * Completely underestimated how hard / heavy this would be! Couldn’t get to 5! B: #70(5) / #85(5) / #90(5) / #95(3) / #90(5) – done E3MIN C: 5RFT Rx – 31:52! Whoa. So, I was still cautious on the BMU’s – all singles. The Squat Cleans were light, but singles – b/c when I string doubles/triples I gas. I MUST work on my breathing – it’s a huge limiter. The bar moves fast every rep – I just suck at breathing! And the RUNS, well, I think my time… Read more »
I think the intended stimulus was mental fortitude.
Agree with Greg…mental fortitude! Tough week all around.
Right there with you on those runs! Stoked you finished this.
A: 3x120kg/2x130kg/1x135kg – 5 reps @ 120kg/115kg/110kg/105kg/100kg
B: 5 reps @ 55kg/55kg/60kg/60kg/60kg
C: Time = 27:55RX
4:36 / 9:50 / 15:46 / 21:40 / 27:55
D: no time
*BMU – all 5 sets completed UB. Big leap forward having only learnt the mechanics recently.
Great work, happy to see progress on those bar muscle ups!
Thanks. Pretty pleased the improvements so far 🙂
A) 240/260/280/255/255/240/225/225
B) 4 x 165 for all 5 sets
C) 27:50 RX
D) done
Warmed up with a MU EMOM and was finally able to jump to the rings and do a MU!!! 3 actually, not strung…that’s next. Big PR for me as I recall CJs face coaching me on the last workout at games this year and he said…what? You can’t jump to the rings and do a MU? I said no….I need my stool! Oh the wheels were turning in his head 🙂 C. 15:11 only did 3 rounds and scaled accordingly as I had a heavy lifting session with my oly coach after Jumping bar MU 8 squat cleans at 115… Read more »
great job on those MUs!
Thank you
So proud of you Karen!!!!!!!!!!!!!!!!!
Thank you! I was very excited! However…I didn’t have my hands taped up from shredding them:)
Nice Karen!
Yay for the MUs!!
Woohoo nice job girl!
A. 160/170/180/170/160/150/150/140
B. 65×5/75×4/80×4/85×4/95×3
C. 40-49: did power cleans instead of full hoping to save my knee a bit.
All BMU UB. After round 1 went to singles on the PCs. Run gets me every time.
20:50
D. Plank: :45×3
Rows: 8×3
Oh I hear ya on the runs. You did a great job!!!
A. 205/225/235/220/210/200/190/185
B. 95/100/110/115/120 Better than last week.
C. 27:53 Ring MUs 4/4/3/4/3 with 2 C2Bs for remainder reps. Squat cleans 155/155/135/135/135. A nice cool rain here in KC actually felt good on the runs.
D. Done. Rows 12/8/8 difficult. Tough one today. Charity WOD tomorrow.
A. 255/280/300/270/260/250/240/225
B. 95/105/115/125/135 These felt much better this week.
C. 28:09 (50-59 Rx) Do to my workout schedule I have to do Wednesdays WODs on Thursdays so back to back this was really tough. Felt good to get through it.
Feel so weak when I see these numbers you studs put in squats 🙂