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Apr |
1
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Row : 15x 150 m , rest 30 secs
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Death. Hit this after work.
Intervals : rest 30 secs
Row, 150 m | 0:29.3
Row, 150 m | 0:29.6
Row, 150 m | 0:29.5
Row, 150 m | 0:29.3
Row, 150 m | 0:29
Row, 150 m | 0:28.2
Row, 150 m | 0:29.1
Row, 150 m | 0:29.2
Row, 150 m | 0:28.2
Row, 150 m | 0:27.7
Row, 150 m | 0:29
Row, 150 m | 0:28.4
Row, 150 m | 0:29.4
Row, 150 m | 0:26.4
Row, 150 m | 0:26.9
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Handstand Push-ups : 3x Max Rep, rest 1 min
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Max efforts each set, with 1 minute between each effort. Fell off the wall first two attempts. Easily had much more both times.
Sets : rest 1 min
Handstand Push-up | 25 reps
Handstand Push-up | 30 reps
Handstand Push-up | 22 reps
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Muscle-ups : 3x Max Rep, rest 1 min
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Tricep death. Hit this after my max sets of HSPU. was getting up fine but dip reached failure every time. 1 minute between efforts.
Sets : rest 1 min
Muscle-up | 16 reps
Muscle-up | 9 reps
Muscle-up | 6 reps
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Every 30 secs for 10 mins: Hang Power Snatch
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Didn't know where to start on this. Shoulders felt super toasty after HSPU and MU so the catch felt very weak. Should have went up in weight sooner. All reps touch&go, bringing it straight down into the next rep, not pausing at the hips.
Every 30 secs for 10 mins:
Hang Power Snatch, 2 reps | 155 lbs
Hang Power Snatch, 2 reps | 155 lbs
Hang Power Snatch, 2 reps | 155 lbs
Hang Power Snatch, 2 reps | 165 lbs
Hang Power Snatch, 2 reps | 165 lbs
Hang Power Snatch, 2 reps | 165 lbs
Hang Power Snatch, 2 reps | 165 lbs
Hang Power Snatch, 2 reps | 165 lbs
Hang Power Snatch, 2 reps | 165 lbs
Hang Power Snatch, 2 reps | 165 lbs
Hang Power Snatch, 2 reps | 165 lbs
Hang Power Snatch, 2 reps | 165 lbs
Hang Power Snatch, 2 reps | 165 lbs
Hang Power Snatch, 2 reps | 165 lbs
Hang Power Snatch, 2 reps | 165 lbs
Hang Power Snatch, 2 reps | 165 lbs
Hang Power Snatch, 2 reps | 165 lbs
Hang Power Snatch, 2 reps | 170 lbs
Hang Power Snatch, 2 reps | 175 lbs
Hang Power Snatch, 2 reps | 180 lbs
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2
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Run : 12x 400 m, rest 1 min
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Crushed these! Well for me at least. Pushed hard from the beginning. All my rounds were faster than the 10x400 last week. Getting better!
Interval : rest 1 min
Run, 400 m | 1:18
Run, 400 m | 1:22
Run, 400 m | 1:23
Run, 400 m | 1:27
Run, 400 m | 1:28
Run, 400 m | 1:29
Run, 400 m | 1:28
Run, 400 m | 1:28
Run, 400 m | 1:30
Run, 400 m | 1:29
Run, 400 m | 1:28
Run, 400 m | 1:25
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3 RFT: Double Unders (Unbroken)s, Pull-ups, Power Cleans and Burpee Muscle Ups
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Cleans in singles. Felt really heavy on round 2 and 3. Screws kept falling from the cieling while I was doing burpees muscle ups and got freaked out I was gonna die haha.
3 rounds of:
30 Double Unders (Unbroken)s
9 Pull-ups
7 Power Cleans, 185 lbs
5 Burpee Muscle Ups
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Shoulder Press 5-5-5
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10 for 5+
Sets
Shoulder Press, 5 reps | 120 lbs
Shoulder Press, 5 reps | 120 lbs
Shoulder Press, 10 reps | 120 lbs
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Deadlift : 10 Rep Max
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Easy. Still building up. Focused on being fast and powerful.
Sets
Deadlift, 10 reps | 285 lbs
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4
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Row : 12x 250 m , rest 45 secs
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Death. 45secs between efforts. Ass was on FIRE. Felt trashed after work.
Intervals : rest 45 secs
Row, 250 m | 0:48.8
Row, 250 m | 0:49.3
Row, 250 m | 0:50.4
Row, 250 m | 0:51.2
Row, 250 m | 0:51.5
Row, 250 m | 0:51.6
Row, 250 m | 0:52.2
Row, 250 m | 0:53.1
Row, 250 m | 0:52.2
Row, 250 m | 0:51.4
Row, 250 m | 0:52
Row, 250 m | 0:49.8
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Back Squat 5-5-5
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Hit this after rowing intervals. Felt really heavy haha. 10 for 5+
Sets
Back Squat, 5 reps | 255 lbs
Back Squat, 5 reps | 255 lbs
Back Squat, 10 reps | 255 lbs
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AMRAP 17 mins: 200 m, Thrusters and Lateral Burpee (Over Barbell)s
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Partner workout with Arturo! Split it 15-10 and interchanged with 5s on the burpees.
17:00 AMRAP:
Run, 200 m
25 Thrusters, 45 lbs
20 Lateral Burpee (Over Barbell)s
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7
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Run : 8x 200 m, every 1:30
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Felt good on these. Able to push consistently.
Interval
Run, 200 m | 0:30.3
Run, 200 m | 0:31.1
Run, 200 m | 0:32.9
Run, 200 m | 0:33.5
Run, 200 m | 0:34.7
Run, 200 m | 0:35.1
Run, 200 m | 0:36.5
Run, 200 m | 0:32.5
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Grace
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Did 25 unbroken and then 1-1-1-2. Wanted to hang on but legs shut down haha. I'm very happy considering we ran this morning too. Finished my 25 around 1:10 or 1:15 and died doing the final 5 haha
30 Clean & Jerks, 135 lbs
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Deadlift : 10 Rep Max
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Easy. After grace
Sets
Deadlift, 10 reps | 295 lbs
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Shoulder Press 5-5-5
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10 for 5+.
Sets
Shoulder Press, 5 reps | 125 lbs
Shoulder Press, 5 reps | 125 lbs
Shoulder Press, 10 reps | 125 lbs
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8
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"Tabata" - Row : 6 x 40 secs / 20 secs
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Death. Legs definetely feeling all of yesterdays work.
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Handstand Push-ups : 3x Max Rep, rest 1 min
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Went all out on first set. 5 rep PR. fell off the wall on round 3. Could have cranked some more.
Sets : rest 1 min
Handstand Push-up | 50 reps
Handstand Push-up | 20 reps
Handstand Push-up | 18 reps
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Handstand Push-ups : Max Set
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Boom!
Sets
Handstand Push-up | 50 reps
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Muscle-ups : 3x Max Rep, rest 1 min
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Shoulder + tricep death after max HSPU sets.
Sets : rest 1 min
Muscle-up | 17 reps
Muscle-up | 8 reps
Muscle-up | 6 reps
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Every 1 min for 10 mins: Squat Snatch
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Shoulders felt toasted going in after HSPU and MU. started light. Finished at 195.
Every 1 min for 10 mins:
Squat Snatch, 3 reps | 165 lbs
Squat Snatch, 3 reps | 165 lbs
Squat Snatch, 3 reps | 175 lbs
Squat Snatch, 3 reps | 175 lbs
Squat Snatch, 3 reps | 185 lbs
Squat Snatch, 3 reps | 185 lbs
Squat Snatch, 3 reps | 185 lbs
Squat Snatch, 3 reps | 185 lbs
Squat Snatch, 3 reps | 195 lbs
Squat Snatch, 3 reps | 195 lbs
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9
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Run : 4x 400 m, rest 2 mins
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Death. Went into these feeling trashed but hit them as hard as I could. Hamstrings felt like they literally ripped off on the final run haha
Interval : rest 2 mins
Run, 400 m | 1:09.3
Run, 400 m | 1:11.2
Run, 400 m | 1:15.6
Run, 400 m | 1:15.3
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Back Squat 5-5-5
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Felt really heavy today after 400m sprints. But got 10 for 5+ set.
Sets
Back Squat, 5 reps | 265 lbs
Back Squat, 5 reps | 265 lbs
Back Squat, 10 reps | 265 lbs
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Bench Press 5-5-5
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Dumb. Felt weak today. Only got 9 for 5+. Getting 10 next time heavier.
Sets
Bench Press, 5 reps | 200 lbs
Bench Press, 5 reps | 200 lbs
Bench Press, 9 reps | 200 lbs
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AMReps 12 mins: Double Unders, Dumbbell Snatches, Double Unders and 3 more
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Calves were blasting on the doubles. They're already sore from running haha. Just tried to close my eyes and keep moving on the snatches.
AMReps in 12 mins:
Double Under, 1 min | 108 reps
Dumbbell Snatch, 50 lbs, 1 min | 18 reps
Double Under, 2 mins | 153 reps
Dumbbell Snatch, 50 lbs, 2 mins | 38 reps
Double Under, 3 mins | 201 reps
Dumbbell Snatch, 50 lbs, 3 mins | 54 reps
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11
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Diane
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Almost a 30 second PR. Everything unbroken, but the deadlifts got a little slow on round of 15s. Hamstrings and glutes were blowing up. Went in feeling exhausted but still killed it. Tired is all Mental.
21-15-9 reps of:
Deadlift, 225 lbs
Handstand Push Up
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14
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Back Squat 5-5-5
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10 for 5+. Getting hard.
Sets
Back Squat, 5 reps | 275 lbs
Back Squat, 5 reps | 275 lbs
Back Squat, 10 reps | 275 lbs
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Bench Press 5-5-5
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Felt much better than last time. 10 for 5+.
Sets
Bench Press, 5 reps | 205 lbs
Bench Press, 5 reps | 205 lbs
Bench Press, 10 reps | 205 lbs
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AMRAP 7 mins: Front Squats, Bar Muscle Ups and Burpee (Bar Facing)s
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7:00 AMRAP:
5 Front Squats, 155 lbs
5 Bar Muscle Ups
5 Burpee (Bar Facing)s
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Run : 6x 200 m, every 2:15
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Could have pushed a little harder on the first few. Very happy with these. Progress!
Interval
Run, 200 m | 0:29.1
Run, 200 m | 0:31.4
Run, 200 m | 0:30.2
Run, 200 m | 0:31.7
Run, 200 m | 0:31.3
Run, 200 m | 0:31.8
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