A.
Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 90-95%
Sets 4-8 – 2 reps @ 87-90%
Rest 2 minutes between sets.
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 90-95%
Sets 4-8 – 2 reps @ 87-90%
Rest 2 minutes between sets.
B.
Every Minute, On The Minute for 10 Minutes:
Snatch + Overhead Squat
C.
For 5 cycles:
2 sets of:
10 Chest to Bar Pullups
5 Burpee Box Jump Overs (30/24)
10 Shoulder to Over Head (95/65)
Rest 60 seconds between cycles
A.: Set 1: 135#
ReplyDeleteSet 2: 150#
Set 3: 160#
Set 4-6: failed at 160#, only one rep at 150#, did not do last set-hip flexor was popping and painful.
B. 60# -> 70# -> 80#, felt good, had some of my best snatches ever!
C.This was very tiring but I tried to stay consistent and power through. Finished in 28:20, met my goal of finishing under 30 mins!
A: 330, 370, 415x, 375x, 365, 365
ReplyDelete* Wasn't feeling very strong today and I'm used to having a belt for the heavier weights so I think that had an effect as well. Not pleased with this first one.
B: 135, "", "", 45, "", 55, "", 65, 75, 185
* It took me couple attempts to hit the first weight which was annoying, but I didn't miss anymore after that which was good. I just came into it without warming up enough and not having the right mindset, but it's about correcting that and moving on which is what I did. None of the snatches or OHS really felt that heavy which is promising.
C: 2:04, 3:02, 3:47, 3:47, 3:14 (how long each round took not including rest time)
* 20:14 (total time)
* This workout was grueling to say the least. I gotta learn to stay under the bar while keeping a good rhythm. The pullups were the most time consuming. I started with an unbroken set, then hit 5-3-2 for my first round. Something like 4-3-3 and 4 and singles for the second. All singles for the rest.
A.
ReplyDeleteSet 1: 115#
Set 2: 135#
Set 3: 150#
Set 4-6 150#
B.
minutes 1-4 50#
minutes 5-6 55#
minutes 7-10 60#
Worked on my form and getting comfortable from pulling slower from the ground, I was missing my high hang completely until Drew helped me fix it. Thanks! I know Brian, you have been telling me that forever!
C. Finished three rounds in 17:03 minutes, I had to leave to pick up my kids.
A: 225, 265, 295(failed), 265 for sets 4-8. Was a rough morning for me on the back squat. Pushed through but not real happy with the performance today.
ReplyDeleteB: 135, 135, 135, 135, 145, 145, 145, 155, 155, 165. For a slow start on the back squat, the snatch felt pretty good today. Even the 165 felt really good. Still need to work on making contact with the hips and staying over the bar longer.
C:
Rd 1- 2:07
Rd 2- 3:55
Rd 3- 5:04
Rd 4- 6:00
Rd 5- This is my fail but I didnt take note of my final finish time.!!
This was definatly a rough one for me. Started really strong but slowed quickly on all movements. Working on the mental part of my work, forcing myself to stay at the bar and get back on the bar sooner. Thanks to the push from the coaches and teamates, I stayed unbroken on the shoulder to overhead on the final 2 rds where previously I had broken them up. MENTAL!!! Need to be able to tell myself I CAN do it and get to and stay on the bar.
A. Set 1 did 5 reps at 145
ReplyDeleteset 2 did 3 reps at 165
set 3 was one rep at 190
then sets 4-8 were at 175 felt pretty solid hips were a bit tight
B. Used 80# for the ten min felt pretty easy I was trying to focus on form
c. This was a really hard work out and my chest to bars were not very righteous towards the end. I felt great under the bar and was able to cycle the shoulder to over head pretty well. Overall time was 23:53