A.
Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 80-85%
*Set 4 – 5 reps @ 75-80%
*Set 5 – 3 reps @ 80-85%
*Set 6 – 1 rep @ 85-90%
Rest 2-3 minutes between sets.
B.
Complete as many rounds and reps as possible in 12 minutes of:
4 Dumbbell Hang Power Cleans (55/35 lb DBs)
8 Dumbbell Front Squats (55/35 lb DBs)
12 Alternating Lunges with Dumbbell Farmer’s Carry (55/35 lb DBs)
Good morning everybody…
A. 245/265/280/265/280/306 (90%)
B. push press from yesterday
135×4/145×4/155×4/165×3/165×3
C. 9 rounds +2 hpc; scaled to 50# for five rounds then 30# for last 4 rounds (no shame in my scaling game!). In the words of Pat Sherwood, “fitness was still achieved”
A. Off 305#, last set was 275#
B. My god this murdered me: scaled to 45#s, 6 rounds, 2 cleans
Hello all,
A. Front squat since every time I back squat I tweak my back a tiny bit. Not worth it given my goals. Front squats are totally fine, I think I could stand keeping my chest up a bit more.
Based on an old 1 RM of 185, up to 165# without much difficulty.
B. After reading the comments of people scaling mid-way went with a bit lower on Db at 25#
Tackled as a every 1:30-1:45 do a full round unbroken then rest ~15 sec
Finished 7 full +3
This was a rough WOD. Six rounds in 4 degrees with 2x24kg KB. I felt so sorry for myself!
Did yesterday’s, will do today’s workout tomorrow
A. Push press 185×3/205×1
B “ Helen” – 9:12
I’m happy with this, though I don’t have anything to compare, last time I did this I didn’t write down the time for some reason. I’m sure it wasn’t any faster than 9:12.
Y’all have good days
Yesterday we hosted a birthday party for three year olds, so I ended up working out at home. We don’t have our treadmill or pull up bar set up yet, so I had to make up my own.
And now I know what I don’t program for myself on a regular basis!!
20 Min AMRAP
30 DU
20 KBS (16KG)
10 box jumps
5 HSPU
9 rounds +27 DU.