December 4th, 2015

Optional AM Session:
Assault Bike 3 minutes Z1
+
Assault Bike 30 seconds @90% aerobic
Assault Bike 30 seconds @50%
x 8
Rest 4 minutes
x 3
+
Assault Bike 3 minutes Z1

Rest at least 4 hours before…

Main Session
Warmup:
Crossover Symmetry or MisFit Shoulder Circuit
Three sets of:
Seated Box Jumps x 1.1.1 (rest 10 seconds between jumps)
Muscle Snatch + OHS + Hang Power Snatch; 1+1+1 x 5 w/empty barbell or very light load

A. Power Snatch – 10 minutes to build to a heavy single

B. Back Squat – 12 minutes to build to a heavy triple

C. For time:
5-4-3-2-1
Power Snatch @175/105 (or 85% of Part A, whichever is lighter)
Burpee Box Jump Over (24/20″)

D1. KB or DB Waiter’s Walk; 50 meters continuous/arm; rest 30 seconds x 4
D2. DB Bicep Curls @21X1; 6-8/arm; rest 30 seconds x 4
D3. DB Bench Press @20X1; 8-10 reps; rest 30 seconds x 4
D4. GHD Hip Extensions @3011; 8-12 reps; rest 2 minutes x 4

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17 Comments

  1. AM seshhh, thankful for Kings of Leon pandora- always a Go-To for assault bike dark places, but that’s just me ;]

    Z1. 18
    1. 73
    2. 69
    3. 67
    Z1. 19

    tried to keep my “90%” between 346-379 watts and my “50%” at 99 watts- the struggle is real.

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  2. A) 170. Missed 175 3x (in front, behind and then in front)
    B) 280 (same as last week)
    C) 3:42 at 145#
    D) made up bar muscle up complex from Monday. Had done something similar when I was following outlaw way except it wasn’t on the minute. That was a game changer. 1st 3 rounds was able to butterfly right into BMU. Last 5 sets, UB pull ups and c2b. Stayed on the bar but had to kip for BMU

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  3. A. 98 was a decent power snatch, 103 was a complete muscle snatch. Not sure how I did this.
    B. 215 today. 10# less than a couple weeks ago. Legs were feeling super weak today.
    C. 3:44 at 83#. This wasn’t horrible, although my snatches were felt fugly.
    D. 16kg, 20#, 35#, 12. Alanna was a fantastic spotter πŸ˜‰

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  4. A) 165
    B) 275 Felt good much better than last time we tested this. Got 285 for
    C) 5:15 at 140
    D1: 24kg
    D2: 25lb
    D3: 60
    D4: Complete

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  5. A. 205… Not sure what my previous PR is here, but that’s definitely it now.
    B. 390 (up 5# from last week. Thanks #JakeMarconiFitness for the push here!
    C. 4:14 RX
    D. Carries at 28kg
    Curls at 30/35#x3 sets x 8 reps
    Bench @ 60# x 10 reps
    Hip Ext w/ 25# plate x 10 reps

    — didn’t feel great today, but the session went well. I’m grateful for days like this. Looking forward to tomorrow’s grinder and the holiday party!

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  6. A. 175

    B. 285
    Tied last triple… felt like I had to work a lot harder for this one.

    C. 8:39/150
    This got gnarly for me… I always struggle with heavy pieces like this.

    D1. 24kg, 28kg, 28kg, 28kg
    D2. 35, 40, 35, 35
    D3.60, 60, 60, 60
    D4. Complete at BW
    Loving the curls and DB presses. Feeling real swole.

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  7. A. 165# (10# PR) took 3 cracks and got it. That was cool.
    B. 280 for 3. 5# up from last time, these 3 reps felt solid.
    C. 4:04 at 140 which was 85%. Took my time here with no missed lifts. Just kept moving and a really steady pace. Definitely could have gone faster but it was a long day.
    D. I’ll make up later.

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  8. A. 93
    B. 205 x3
    C. 3:00 @83 but I messed up and did regular box jump overs and forgot the burpee part
    D1. 20 kg
    D2. 25 x6
    D3.25 x2, 30 x2
    D4. did not do – I had trobule adjusting the GHD machine

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  9. A) #103
    B) #205- only got 1 at 215, felt super heavy.
    C) 4:29 @ 90, was star-fishing a bunch on these, I was strugglin’
    D1 16kg
    D2 #20
    D3 #35, #40 x3 (all sets to 10)
    D4-Complete

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