A.
Every 3 minutes, for 15 minutes (5 sets):
Clean + 2 Front Squats + Jerk
*Sets 1-3 = 1 rep @ 75-80% of 1-RM Clean & Jerk
*Sets 4-5 = 1 rep @ 80-83%
B.
Every 3 minutes, for 15 minutes (5 sets):
Enderton Front Squat Complex x 1 rep
(1st rep = 3 second pause at the bottom, 2nd rep = double bounce, 3rd rep = regular front squat. These 3 make up 1 rep of the complex)
*Sets 1-3 = 1 rep @ 85% of 1-RM in this complex
*Sets 4-5 = 1 rep @ 90% of 1-RM in this complex
C.
Every minute, on the minute, for 18 minutes (6 sets of each):
Minute 1: 15/10 Calorie Assault Bike
Minute 2: 25 Wall Ball Shots (20/14 lbs)
Minute 3: 12 Pull-Ups
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A. 205/210/215/217/222#
B. 235/250#
C. 1). 15/10/13/14/13/15 calories
2). 25/20/20/20/20/25 reps
3).12/12/12/12/12/12 reps
A. 185 185 195 205 205 210
B. 210 210 210 225 225
C.
Min 1 — 20 cal AD
Min 2 — 20 WB 30# ball
Min 3 — 12 pullup
21 min EMOM, complete
then 3 rounds for time 9:10
all rounds of pullups ub except rounds 8 and 9 (8/4)
Great workout thanks!
A.165/175/185/195/205
B.155/165/175/185/195
C.done
A. sets 1-3: 195 lbs
Sets 4-5: 205 lbs
B. RM Complex 315 lbs
Sets 1-3: 265 lbs
Sets 4-5: 285 lbs
C. Done
A. Keep things on the lighter side today 135 & 145
B. Built up to a heavy since I missed last week: 175
C. Done. Subbed 10 GHD sit-ups for pull ups since my hand re-tore.
Bike: ~30 sec or less
WB: ~50 sec and all UB
GHD: didn’t look at clock for this so dunno
A) up to 279
B) up to 284 like this
C) done
A.100-105
B.115-120
C.done
Thanks!!! Have a nice weekend 🙂
A. Up to 115Kg. Missed jerk on last one at 120Kg
B. 130/130/130/135/135Kg(86%)
This was a heartbreaker today
C. Done. Subd 15 Burpees, no bike or rower.
A. 215,225,235,245,255.
B. 205,225,235,245,250.
C. Done.
A: 225/225/245/245/255
B: 225/245/255/275/275
C: Done, started with wb
A. 155/165/165/175/175
B. 160/165/170/175/175
C. Done
A.165/175/185/195/205
B.155/165/175/185/195
C.done
A. 125/135
B. 120,125,125,130,135
C. Done
A. 130/135
First time doing squat cleans in 4 months. Hooray!
B. Built to a heavy as I haven’t done this before.
Up to 150
C. RX Went moderate on the bike as I wasn’t sure how WB would go after all these months. EMOM wasn’t as bad as expected.
Bike: 39-49 sec
WB: UB all sets. 49-51 sec
PU: 17-27 sec, 2 sets each time.
A. 225/245/245/255/255
B. 245/245/245/255/265
C. Garage gym fun with the team. Our gym is hosting a powerlifting meet today so we got creative in the garage. 35 minutes of work across various stations including strongman. Good times.
Garage gym workouts are the best!
A: 88/91,5 kg
B: 93,5/99 kg
C: done rx
A) 150/155 these felt great today!
B) tested this since I missed last sat. Got 185- that’s a freaking hard complex! Love it
C) done Rx
Thanks so much!! Hope you have a great weekend Tino!
Great finish to the week! Nice work Jessica!
Thanks so much Tino!
A.) 1RM is 185#
75-80% 140-150#
80-83% 150-155#
B.) 1RM is 185#
85% 160#
90% 170#
C.)EMOM X 18
10 cal row
20 WB 14#
12 pull ups
Getting more comfortable with the EMOM. I used to never be able to finish them but this one wasn’t too bad.
Great work Sierra!!
Thank you. I swear I’m a whole different athlete compared to last year. ✊
A. 185, 195, 195, 205, 215
B. 210, 210, 210, 225, 225
C. Done, RX- held the pace for the first 15 minutes, then ran over into the next minute on the bike so treated it like the 6th round was for time, finished the pull-ups at 18:11
Solid finish to the week JT!
A: up to 135#
B: up to 145#
C: done.
Wallballs 25, 25, 21, 20, 20, 25?
Those wall balls got you!
Yessss!! You know it hate them! ??