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Deadlift and Double Unders

4 Mar

Workout A. Dead Lift @ 12X1; 60% 1RM; 8 sets of 2; rest 30 sec b/t sets B1. GHD Raises @ 2010; 15 x 5; rest 90 sec B2. Toes to Bar @ 1010; 15 x 5; rest 90 sec C. AMRAP Double Unders in 8 min My Results A. #255 felt light today B1. […]

Row, HSPU, Rings Dips, Pushups

4 Mar

Workout as many rounds/reps in 20 minutes: Row 300 m AMRAP HSPU AMRAP Ring Dips AMRAP Push Ups My Results 6 rounds/76 reps 6,5,4,3,3,2 4,3,2,2,2,1 6,5,4,4,4,6

Front Squat and Seated Military Press

2 Mar

Workout A1. Front Squat @ 30X0; 3,3,3,2,2,2,1,1,1; rest 180 sec A2. Seated Military Press @ 30X0; 3,3,3,2,2,2,1,1,1; rest 180 sec B. 2 hands overhead GHD Sit Ups – amrap in 30 sec/ 30 sec rest x 8 My Results A1. 185, 195, 205, 235, 265, 275, 275, 275, 275 A2. 95, 105, 115, 125, 135, […]

Chest to Bar Chin Ups and Ring Dips

28 Feb

Workout 10 sets: 10 CTB chin ups 10 ring dips (rest 30 sec) rest 10 min AMRAP Double Unders – 3 attempts, rest as needed b/t attempts My results Part 1: 27:30 CTB unbroken but the ring dips crushed me today. Last weeks ring dips went well. No idea what happened today. Part 2: 24, […]

Power Clean and Push Jerk

27 Feb

Workout part 1: On the minute every minute for a max of 20 minutes: [Power Clean and Push Jerk – 70% 1RM Clean and Jerk] x 2 6 KBS – 2/1.5 pd rest EXACTLY 60 min part 2: for time; Row 350 m 25 burpees Row 350 m My results 9 rounds @ #135 and […]

Split Jerk, Front Squat, GHD Situps

25 Feb

Workout A. Split Jerk – 3,2,1,3,2,1; rest 240 sec B. Front Squat – 3,3,3,3,3; rest 240 sec C. GHD Sit Ups – 100 for time My results A. 135, 155, 165, 155, 175, 185 B. 185, 205, 225, 245, 245 C. 7:04

Deadlift and pullups

23 Feb

Workout 5x [as many rounds in 3 minutes of 7 Dead Lift – 225#/155#, 7 chin ups] rest 3 min b/t rounds My results: 3.5 3.5 3 3 2.5 217 reps #225 felt heavy today. My grip was fried at the end of this workout from fat bar pullups.

30sec row intervals

21 Feb

Workout [Row Sprint 30 sec @ 100% effort; Rest 2:30 off rower; Repeat 5 times] x 2 rest 10 min b/t sets of 5 My results: 175, 176, 175, 175, 172 174, 170, 170, 172, 169 damper @ 9 It felt like 2:30 was too long a rest until about 25sec into each interval.

Snatch, Rings Dips and a Met-con

20 Feb

Workout part 1: A1. Hang Squat Snatch – 1,1,1,1,1,1,1; rest 180 sec A2. Ring Dips – amrap in 30 sec x 7 sets; rest 180 sec rest as needed part 2: for time; 30 wall balls – 20/14# to 10 ft 80 double unders 20 KBS – 2/1.5 pd 30 toes to bar 50 walking […]

Quads

19 Feb

Workout A. High Bar Back Squat @ 20X0; 6,6,4,4,2,2; rest 240 sec B1. DB Split Squat @ 3011; 7-9/leg x 4; rest 90 sec B2. GH Raises @ 2020; 15-20 x 4; rest 90 sec My results: A. 185, 195, 205, 215, 225, 245 B1. 25, 30, 35, 40 B2. 20×4 unbroken