Workout of the Day
A.
Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%
Rest one minute, and then…
Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep
B.
Every 2 minutes, for 12 minutes (6 sets):
Power Snatch x 2 reps
*Work up as heavy as possible. These do not need to be touch and go.
C.
Two sets for times:
Run 400 Meters
Shoulder to Overhead x 25 reps
Rest 3 minutes
Play with two different techniques: (1) Push Press; and (2) Power Jerk. Work on the rhythm of the cycling.
40-54
95/65 lbs
55+
75/55 lbs
D.
40-49
Every 5 minutes, for 20 minutes (4 sets), complete:
Assault Bike x 50/30 calories
Muscle-Ups x 7 reps
Overhead Reverse Lunges x 10 reps (135/95 lbs)
50-54
Every 5 minutes, for 20 minutes (4 sets), complete:
Assault Bike x 50/30 calories
Muscle-Ups x 7/5 reps
Overhead Reverse Lunges x 10 reps (115/75 lbs)
55+
Every 5 minutes, for 20 minutes (4 sets), complete:
Assault Bike x 40/20 calories
Muscle-Ups x 4/2 reps
Overhead Reverse Lunges x 10 reps (95/65 lbs)
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A. 135, 145, 155, 165, 175, 185, 195, 205# (stopped there left knee giving me too much pain) B. 105, 110#, stopped there (left knee pain) C. 1:53, 2:11 (400s in 1:20 and 1:30; push press definitely the way to go for me at this weight) D. We had a large group of us training together today…and vast difference in abilities so we decided to turn this into a 3 Rounds for time. No assault bike so most of us ran 400m in place of bike. Runs got slow by 3rd round! Muscle ups went 4/3; 4/2/1; 2/2/1/1/1. OH Lunges… Read more »
What is going on with the knee pain??
I wish I knew! It started a couple weeks ago…I recall first noticing it on one of the Wednesday workouts…I think it was a row, t2b, 135# power clean workout…it was hurting to catch the clean. It’s been hurting on the lateral and front side of my bad knee through the patella area; hurts to push through the floor with snatches and cleans, as well as heavy squats, wallballs, thrusters, pistols, lunges, etc. I have been subbing out movements that have been bother it and trying to rest it this week…hope I just irritated some scar tissue or the meniscus… Read more »
A- 170, 185, 200, 210, 225, 235, 250, 260, 270, 275 B – 125, 135, 140, 145, 150, 155 C – 2:02 and 2:07 (runs were 1:32 and 1:27; oddly the second one was faster but felt worse) D – Oh where to begin with this one….First of all, I will no longer refer to that giant hunk of metal as the Assault Bike. From now on, I shall call it Satan’s Chariot. Round one I barely finished in 5 minutes and was only able to do that because I managed to go unbroken on the MUs. Sensing futility quickly… Read more »
Did some m and a
A did 60,65,70,75,then 90 for some reason.
A2 90,90,91,92,93 all made
B start snatch at 50,53,56,,58,59
C on
Y did one set Achilles problem while running is making whole leg tight. Ran slow finished run at 230 rest in 3:30
D only doing 40kg lunge and it was a struggle. Ran out of time so did three straight rounds. Forgot to look at start time.
A.165,185,195,205,225,235,250,260,270,280
B. 135,140,145,150,155,160
C. 2:55,3:01 w/ a 500m row
D. Haha. I worked 20:00. This was an air dyne workout with a handful of muscle ups sprinkled in
Wowza, I sure paid for big PR on my DL. My lower back has been on fire all day, I sure pissed it off. Learned lesson that doing negative deadlifts with big weight is not worth being quiet while class stretching is going on. Next time Im just dropping the bar, my goodness. My whining for the day.
A-Up to 295
B-Up to 165
C-2:02 and 2:07. Tried power jerk and felt to slow with 95.
D-skipped my lower back was telling me to please stop.
Take care of your low back! Get a castor oil treatment on it today!
A. 150/155/175/190/200 then 215/225/235/245/255PR
B. worked to 96
C. 6:28
Rested since Tuesday back feels much better!
Congrats on your FS PR Wow!
Great work Litsa – so strong!
Quick thank you for everyone thinking about Cassidy. We now know never to give her an antibiotic with sulfa in it… she is on prednisone to help counter the reaction. She is getting better. 🙂 A. 100/110/115/125/135/140/145/150/150/155 B. up to 80 I really struggle with these. Next time I do them I will post a video. C. set # 1 2:43 ( PP) Set # 2:41 (PJ) all unbroken. I am better at the pj for tempo D. This was an epic fail all around but I tried and I did do all 4 rounds even though they were incomplete.… Read more »
Part D was super hard! I scaled it so much. Don’t be too hard on yourself 🙂 Good job!!
Glad to hear about Cassidy!
A. 165/185/205/215/225, then 245/255/265/275f
D. Airdyne/MUs/Front-racked reverse lunges, took 26:18 to finish all reps.
A) Matched an old PR of 150#…attempted 155#(F) Happy to see 150# again! Been stuck at 143#
B) Up to 88#
C) 2:50 PP/2:48 PJ
D) Modified 30 Cal Row/7 MU’s with blue band/50m O.H. Walk @ 85# (Tried lunges but just bother my knee too much today) Times no where near 5:00…more like 6:00-7:00
Good work you are getting stronger! 🙂
Thanks Tracy 🙂
A. Worked up to 235#
B. Worked up to 165#
Skipped the rest and instead did a class today at the box. Taking the kids for that ice cream tonight too!
A. #195/210/225/245 then 275/295/315/335/340 pr
B. upto 205# felt sluggish
C. over looked this part
D. 4:15/4:45/completed 7 mu/completed 5 mu
Great work Jamie!
thanks nichole, I sent you an email with some questions but not sure if I had correct email address
A.145/160/170/185/195
Then 205/225/240/245f apparently my math was way off as I had jumped to 100% by set 9…
B. 65/85/85/05/105/115
C.2:47/2:45… I run like a snail…1st set pp ub, 2nd set 13 pp + 12 pj all 25 ub but pj much slower…must have made up time on my snail run
D. Short on time before coaching so only did 3 rounds of
20 cal airdyne+ 8 hspu+ 10 jumping squats with 35# bar on back
A1. 110/115/125/135/145
A2. 155/160/165/170/175
B. 105/105/110/115/115/120
C. 2:13/2:11 (400’s in 1:27/1:26; first 15 or so S2OH were quick push presses and then right into push jerk; all 25 unbroken)
D. Modified to 25 cal row (assault bike used by class), 2 MUs, 10 reverse lunges at 95#: 4:02/4:25(MU problems)/4:07/3:50
E. Worked on non-false grip MU’s and got a couple 🙂 yay!!
Fast girl,on C!! And nice work on getting non false mu! Any tips? I need to get these
Thanks Karen! I surprised myself on how good the runs felt. I had never tried non-false grip and a new coach at our box (but has been coaching a while) just asked me to try it and really focus on a tight hollow body swing to high hips and an aggressive turnover and it just worked after a few tries. I want to practice more but I was pretty tired after today’s workout. The coach thought my MU’s with false grip were not fully utilizing my lat and other strength as the swing was not as good as it could… Read more »
Trade you a hammy for a lat?! I will try your advice!
Dang Leticia those times are killer on part C… way to go! My new goal. Great work today!
Thank you Tracy 🙂
Great work on the non false grip MU’s!
A: 85-140kg
B: 40-60kg
C: 2:51 PP, 2:57 PJ
D: Skipped
A1)130#/145/155/165/175
A2)185#/200/205/210/215
B)95#/105/110/115/120/125
C)2:40 PP/2:46 PJ
D)No assault bike so I used a rower for calories. I hope I’m the only one but this EMOM was extremely difficult to maintain today.
Round 1: 5:57 50 calorie row/7 mu/10 ohrl @115
Round 2: 4:29 30 calorie row/7 mu/10 ohrl @115
Round 3: 4:19 30 calorie row/7 mu/10 ohrl @115
Round 4: 4:24 30 calorie row/7 mu/10 ohrl @115
A. Last 3 sets at 310,315 & 320#
B. 155#
C. 2:27 & 2:22
D. 1st set at 4:29 the rest were all +5:00 total time was 27:26. Tough one for me. Got reduced to singles on MU. Lunges were OK. No Assualt bike so I rowed striving to keep a 40m/sec pace for 50 calories.
A) worked up to 225
B) 125,135,145,155,160,165 (sort of, did two singles that were about 45 sec apart)
C) 2:47, 2:51
D) Pistol whipped me, only did 2 rounds…. Not sure if the calorie counter was off, but the bike was taking me 3:30 (couldn’t possibly have been me slacking, so had to be the bike, ha). The 7 MU took the remaining 1:30.
Ha. That’s how I felt today on D.
A. Not sure if we were supposed to try a PR, but went up to 127.5kgs (+2.5kg PR).
B. Started at 65kgs. Went up to 75kgs last round, but failed second rep. (Pretty sure that is a power snatch PR for me).
C. Did a WoD at the box with a friend instead
Great work on the PR Jem!
A. done and up to 120kg which is new PR for FS!
B. up to 60kg
C. Did 3 rounds – times 2:40, 2:46, 2:42
D. skipped
Solid work Sami!!