April 23rd, 2016

A. Deadlift
*Set 1 – 3 reps @ 50%
*Set 2 – 3 reps @ 60%
*Set 3 – 3 reps @ 70%
*Set 4 – 3 reps @ 70%
*Set 5 – 3 reps @ 70%
*Set 6 – 2 reps @ 80%
*Set 7 – 2 reps @ 80%
*Set 8 – 2 reps @ 80%

B. Three sets of:
Jerk Balance x 5 reps (build from last week, if completed)
Rest 2 minutes

C. Three sets of:
Close-Grip Bench Press x 6-8 reps @30X1 (build from last week, if completed)
Rest 2-3 minutes

+

For time:
5-4-3-2-1
Wall Climbs
Chest-to-Bar Pull-ups x3 (so 15, 12, 9, 6, 3)
Hang Power Clean @ 80% of 1-RM Power Clean

Rest 5 minutes, then…

“Tailpipe”
In teams of two, complete 3 rounds for time of:
P1 – Row 250m
P2 – Hold two 24kg/16kg kettlebells in the ‘rack’ position

Swap places with your partner, then repeat until you’ve done three rows and three racks each
If you don’t have a partner, “rest” in the rack position 1:1 with your rows.

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11 Comments

  1. A. 123, 143, 173, 193, 223
    B. 53,73,83,93,103
    C. 73,83,93 x 8
    D. 9:27 w/ 123.
    This was actually a lot of fun! Was able to do cleans unbroken yay. Need to get down the C2B butties.
    E. 5:34 with Nic RX.

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  2. A. 108, 128, 148×3, 173×3
    B. 53, 63, 73
    C. 73, 83, 90
    D. 13:07 @113; last few sets of wall climbs I couldn’t go nose to wall
    E. Done with 16kg, 2nd round dropped at 150 m mark, went down to 12kg on last round

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  3. A. 175, 205, 240×3, 275×3. I did 3s for the 275 to get ready for comp with Jake.
    B. I was doing tall jerks last week by accident and did today too. Then switched to the right stuff today, at 95 and 105.
    C. Did 145x8x3.
    D. 6:30 at 185. Good workout.
    E. 5:50 as rx with Jake. Thought it was 5:04 on rower but we have to add times due to transitions due to the rower timer not running when we swapped places.

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  4. A. I’ve never found a 1rm so I followed the rep scheme but built to a heavy double.
    155,175,205,245,275,295,315,315
    B. 95
    C. 145
    +
    7:23 at 185 – first time using my new 1rm for percentages and the cleans felt HEAVY. Ctb felt great.
    “Tailpipe” – 5:34

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  5. A. 105 / 125 / 150 x 3 / 170 x 3
    B. 55 / 65 / 75
    C. 75 x 8 / 85 x 6 / 90 x 6
    D. 12:04 at 120. I did 10-8-6-4-2 for the C2Bs otherwise it would have taken me 2349857293874 minutes
    E. Done w/ 16kgs. Went mid-1:50s on the row for the first round, then between 1:45-1:50 for the second and third rounds.

    My body is feeling POOPED. I haven’t been getting enough quality sleep/rest and my muscles are aching 😦 😦 looking forward to rest day yaaaay #restdaybestday

    ALSO thoroughly enjoyed playing “basketball” as a warm-up. we should do it more often lol.

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  6. A. 175, 205, 245, 275, 275, 295, 315, 315. Use my back squat numbers and added as I went along. My old max is 455. Definitely wasn’t going to base of that number 🙄
    B. 135, 175, 185. Felt good on all sets.
    C. 135×8, 165×8, 185×8. Sorry totally over looked the tempo part
    D. 7:19 @ 175. Moved super slow on the pull up because my hand. Such a pansy
    E. Skipped had no one to tailpipe with

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  7. A. 135, 160, 190, 215. These didn’t feel as bad as I thought they would!
    B. 85, 95, 100
    C. All done at 105
    D. 13 something at 123#. Pull ups felt terrible. This felt so incredibly slow.
    E. Done by self, each round was just over a minute. This really hurt my back.

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  8. Forgot to post. Only did the lifting portions. I was by myself and wasn’t feeling too hot.

    A. Up to 325
    B. 95
    C. Up to 155

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