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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

Push/Pull

17 Feb

Workout A1. Push Jerk @ 12X1; 4-6 x 5; rest 150 sec A2. Weighted Strict Chin Ups @ 21X0; 4-6 x 5; rest 150 sec B1. Push Press @ 12X1; 4-6 x 4; rest 120 sec B2. CTB Kipping Chin Ups – 15 x 4; rest 120 sec C1. Press @ 12X1; 4-6 x 3; […]

Double Nothing

14 Feb

Workout A. AMRAP sets of 5 unbroken bench press – 150#/90# in 3:00 rest EXACTLY 2 minutes B. AMRAP sets of 10 unbroken db walking lunges – 45#,30#/h in 3:20 rest EXACTLY 2 minutes C. AMRAP Sets of 15 unbroken back extensions in 3:40 rest EXACTLY 2 minutes D. AMRAP Sets of 20 unbroken double […]

Nodar

13 Feb

Workout 3 rounds for time: 35 DB Dead Lifts – 75#/h Row 1K 50 knees to elbows DB’s must touch floor at bottom knees have to hit elbows at top of K2E My result: 33:21 This OPT workout was dedicated to the memory of Nodar. It’s a grinder.

Muscle Ups!

9 Feb

Workout A1. OHS @ 32X1; 6-8 x 3; rest 120 sec A2. Muscle Ups – 8/set x 3; rest 120 sec B1. Jump Squats – 10 explosive x 3 sets; rest 90 sec B2. CTB Chin Ups – 20 reps x 3 sets; rest 90 sec My results: #95, #95, #105 broken felt easy broken […]