March 14th, 2016

*Great job to everyone on 16.3!

*If you are planning to repeat 16.3 today/tonight, I would recommend going with the plan we put forth on Friday, including 10-15 minutes of “cool down” on the bike or rower.

*If you are “one and done,” complete the workout for today, being careful to avoid any movements or loading that feel particularly sore or funky. Our main goal over these 5 weeks is to have the best performance possible on Friday and/or Monday, so keep that in focus as you train over the course of the week.

A. Every 2 minutes, for 12 minutes (6 sets):
Hang Clean + Clean @75+% of 1-RM Clean

*Warm up to 75%, then build based off feel over the course of the 6 sets

B. Complete as many reps as possible in 12 minutes of:
3 Handstand Push-ups
3 Calorie Row
6 Handstand Push-ups
6 Calorie Row
9 Handstand Push-ups
9 Calorie Row
12 Handstand Push-ups
12 Calorie Row
…and so on, up the ladder, adding 3 reps each round

C. Three sets of:
Strict Pull-ups x 6-8 reps @21X0 (add weight if these are easy)
Rest 60 seconds
Dumbell Bench Press x 8-12 reps @20X1
Rest 60 seconds
Face-Up Chinese Plank x 60 seconds
Rest 60 seconds

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15 Comments

  1. Came in this afternoon to do 16.3 so I didn’t do any of today’s stuff but I did leave some cupcakes in the office for you guys! They’re mini cheesecake stuffed chocolate cupcakes with raspberry frosting. Enjoy!

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  2. Did 16.3 this morning. Later in the morning did A&B at home. Sort of a useless feeling session.
    A) 195×3, 205×2, 215×1
    B) Through the set of 18 reps+21 HSPU

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  3. A. 118-163 which is a PR so I’m pleased
    B. Into round 12 plus 4 or 5 hspu can’t remember. Had to use 2 ab mats eventually. I struggled hard. I think my position against the wall is not right
    C. Did 4 pull ups strict each round bc my hand started ripping again
    30-35-35 for the DB press
    Plank done

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    1. Hey Kim,
      On the HSPUs, instead of adding abmats, I would scale the reps to something that you can complete unassisted (even if it’s only 1/3 of the reps). This way, you can hulls volume through the full ROM, which will transfer over better over time

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  4. A. 205-265
    Hit 275 for a PR but missed the second clean.

    B. Finished round of 12 and hit 5 HSPU before calling it quits with a minute or so left on the clock. My neck thanked me.

    C. Complete.
    20lb pull-up/60lb press

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  5. A. Worked up to 245
    *the bar felt like a house today

    B. Through the round of 18 and 5 reps into 21 HSPU
    *shoulders blew up quick here

    C. 8 PU, 60lb DBs, planks done
    *Felt way better after this.

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