A. Back squat – 20 rep max. Increase weight from last week.
B. For time, using the same barbell for the all of the BB movements.
Run 400 m
20 push press
15 C2B
20 push jerks
15 pullups
20 hang power cleans
15 toes to bar
Run 400 m
A. Back squat – 20 rep max. Increase weight from last week.
B. For time, using the same barbell for the all of the BB movements.
Run 400 m
20 push press
15 C2B
20 push jerks
15 pullups
20 hang power cleans
15 toes to bar
Run 400 m
A. This was pretty intimidating as I haven’t done more than 5 reps on back squats since an unfortunate incident a while back when a heavy barbell ran me over and I’ve missed the last two workouts where there were 20 RM back squats. Was planning on getting into it slowly with 135# but Jay convinced me to try 150#, which is 70% of my current 1RM. And I did it!!! Yay!!! Slowly but surely my confidence is returning. Thanks CFS!
B. 15:30 using 85#, green banded pullups for first round, then ring rows, then straight(ish) hanging leg raises. Very tough. 15 pullups with a green band is a PR.
Fun group today, especially on the duckwalking medball basketball game!
The “basketball” game was a lot of fun! And I enjoyed having some running as a part of the workout today. And…well, I enjoyed the whole workout.
A) 150#, 70% of my 1RM
B) 95#, pull-ups – I’m not up to doing 15 C2B pull-ups yet – well, quickly anyway. Then ring rows and trying to get my toes every closer to the bar for T2B. 18 minutes and something. 95# was 70% of my push press. Quite challenging.
A. 215# for 20 reps, which is up 10# from last week, and 75% of my 1 RM. I don’t know as these get any easier with more repetitions, but I feel that I now know better what to expect during the lift.
B. 12:27 with 115# on the barbell. The barbell work got heavy pretty fast, and surprisingly even the cleans. This one was definitely a challenge for the core. It was definitely nice to run outside… finally.
A. 70 # i think 65ish% of my 1 RM, this was tough to get through, but i did it!!
B. 300m row, 35# barbell, lost my form on hang power cleans!! bugger!! green banded pullups, ring rows, and then knees up, and then 300m row again. 11:44 Hard core today!! Was a great group to workout with!! thanks jay – the medball game was a hoot!!