A.
Two sets of:
Single-Arm Ring Row x 5 reps each arm @ 2111
(keep your shoulders and hips squared up and your glutes and quads engaged to maintain perfect plank positioning throughout the movement)
Rest 15 seconds
Reverse-Grip Push-Ups x 10 reps @ 2111
Rest 15 seconds
Band Pull-Throughs x 10 reps @ 2011
(focus on maximal contraction of the glutes and full extension of the hips while keeping belly braced)
Rest 15 seconds
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Single-Arm Overhead Kettlebell Cossack Squat x 5 reps each leg @ 2111
Rest 15 seconds
B.
Every 2 minutes, for 20 minutes (10 sets):
Power Clean + 3 Front Squats + Jerk
Build over the course of the 10 sets to today’s heavy complex.
C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes
Followed by…
Every three minutes, for 15 minutes (5 sets):
Back Squat x 3 reps @ 90%
D.
Five rounds for total time of:
30 Dumbbell Thrusters (35/25 lbs)
15/10 Calorie Assault Bike
30 Alternating Dumbbell Snatches
15/10 Calorie Assault Bike
Rest 60 seconds
a. done
b. 40, 50, 60, 65, 67, 70, 70, 72, 75, 77 kg
c. 85, 95, 105 kg
5 x 3 x 105 kg
d. no time
a) done;
b) 60 up to 90kg;
c) 85/100/115;
d) august 31 row: 1847m.
A as a warm up, and then B, but without the squats: PC + Split jerk up to 105 kg. Fast and steady.
Easying back into it.
B. SC, FSx3: 95,115,135,155,175,195,215,225,235,240-F last FS.
C. 225×5,245×3,275×1. 5×3@245 (65%).
D. 3 rds: 5:07, 7:18, 7:48.
31-50
A. Done. The single arm rows are very hard for me and I’m basically standing when I do them
B. Taking a break from squat, torn labrum
Did HPC+PC+PJ up to 175#
C. Box squats at same %
185/215/245 then sets at 235
D. 27:19 so nauseating
Sets: 3:40/4:26/5:02/5:03/5:08
First set UB then 3 thruster sets for the rest. Bike went down majorly had to use as rest. Tried to stay at 60rpm but was dropping to 58 often
Pushed everything back a day this week!
A. Done
B. Hit 155lbs for the complex. Hit 160lbs for the power clean and 3 front squats, but failed the jerk. 160lbs is a new power clean PR!
C. 3×5 90% at 185lbs today. Hit all my reps!
D. All RX. Total time was 35:04….. all of my rest time was included in the total time…..ouch. We got new Echo bikes, so I biked all of my cals on those…. The calories don’t tick quite as fast ??.
A. Done
B. Up to 115kg
C. 105*5/120*3/135*1
5*3@135kg
D. 33:06
Thrusters slowed me down alot
My legs need some rest after today’s Session
B. 125 135 145 155 165 175 185 195 205 215 220 (power clean pr)
C1. 235 275 315
C2. triples 290
D. monitor on AD bike wasn’t working, so did
30 db thrusters 35# dbs / 1 min AD / 30 alt db snatches 35# / 1 min AD / rest 60 sec
5 rounds 32:32
Thanks for the workout!
Back after a week of business travel (managed to squeeze in some of the strenght sessions)
A) Done
B) 70/80/85/90/95/100/105/110/115/120(miss jerk)
C1) 120 / 140 / 150
C2) 150 x 3 on each set. Time to re-test 1RM soon 🙂
D) 1) 4:02 2) 9:27 3) 15:11 4) 21:16 5) 27:11
A) Done
B) 60/70/75/80/85/90/94/100kg(failed jerk)/100kg(failed jerk)/100kg(failed jerk)
C) 94/108/120…. 120kg
D) 5:50/ 5:49/ 6:43/ 6:58/ 6:41. Total = 30:41
B.) 155lb/ 165lb/ 175lb/ 185lb/ 200lb/ 205lb/ 215lb/ 225lb/ 245lb/ 255lb (no misses today. Jerks felt good)
C.)Set 1= 240lb x 5
Set 2= 280lb x 3
Set 3= 315 x 1
-then-
E3MOM(5sets) done @ 315lb x 3.
A) Done
B) up to 235#
C) 250/290/325
E3mom @ 290
D) 34:25….back pumped out in 3rd round bad.
A.) ✔
B.) Back squat 1RM 245#
70% 170#
80% 195#
80% 220#
? beltless
E3MOM X3 @ 220# ?
https://www.instagram.com/p/BnSI2H4F_b-/?utm_source=ig_share_sheet&igshid=1a1zoot7bvyxt
C.) Up to 170# and failed 175# for the jerk
https://www.instagram.com/p/BnSJ5MLlPai/?utm_source=ig_share_sheet&igshid=x2cqdkprm6et
D.) 5RFTT: (rounds for total time)
30 DB Thrusters
10 cal row
30 DB alt. Snatches
10 cal row
Rest 1min
Total time 23:55 @ 20# DB
splits:
3:49
8:26
13:26
18:57
23:55
Nice work Sierra! Those 3 front squats got you good in the complex 🙂
If you want more video review and guidance then Athlete and Athlete+ would be good options. We would be able to give feedback via the FB group or email if you were on Athlete +.
Either way keep crushing it. You’re doing awesome!
A. Rx
B. 135,155,165,175×4
C. 195,225,245
245×4, 225×1, 135×10, 135×10
D
A. Done
B. 20,30,40,50,60,70,80,90,100,110kg
C. 105,120,135…..140kg
D. 31:28rx wow
B) up to 205
C) 225, 255, 285 and then my sets of 3 at 265 (about 82%)
D) first two rounds of thrusters were with KBs, until some DBs freed up. Did 15 cal row instead of bike for the last movement. 35:20. Brutal
A. Done
B. 135,145,155,165,175,185,109,205,215x2sets (missed the jerk both times
C. 275×5
315×3
375×1
365x 5×3 it’s 87.5% wasn’t going to happen at 90%
B) up to 285
C) up to 385, 3’s at 335
D) partner with Doug, 36 minutes ish
Babbitt! I mis your face!
Come up to Sorrento ?
To busy with this guy
B. Up to 150
C. 185/205/225
235 4 sets of 3, drop to 215 on last set didn’t like movement pattern on 4th set at 235
D. 33:36 rx holy?