April 30th, 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 @ 80%
*Set 6 – 3 reps @ 80%

B. Four sets of:
Jerk Balance x 3 reps
Rest 2 minutes

C. Four sets of:
Close-Grip Bench Press x 4-6 reps @30X1
Rest 2-3 minutes

+
Complete as many rounds and reps as possible in 15 minutes of:
55 Double Unders
15 Chest-to-Bar Pull-ups
5 Hang Power Cleans (155/105 lb.)

*This is 2016 Masters Qualifier Workout #3
*Scale the CTBs to 10 if this is a huge limiter for you

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10 Comments

  1. A. 205, 255, 295, 295, 335, 335
    B. 95, 115, 135, 155
    C. 135, 145, 155, 165
    D. 4 + 55 + 8
    Z1 pace here for me. Just wanted to have fun and take it easy. Focus on quality reps. Basically just chill and kill.

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  2. A. 123,148,173,173,198,198
    B. 83,93,103,118
    C. I was looking at last week’s by mistake and did:
    83×8, 93×8, 103×8
    Then:
    113×5,
    118×4
    D. 4+8
    Trying to transition to butterfly C2B, which I can’t string together at all yet, so these took me way longer than normal. But I figure now’s the time. Cleans felt A+. Chillin and killin indeed.

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  3. A. 205-325
    B. 105-125
    C. 155/165/175/185 x 6
    D. 5+25- took the time to work on butterfly pull ups. Made some good progress and was able to link up a few sets of 5. Did 10 reps/round. Feeling a little drained. Ready to attack the deload week.

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  4. A. 185, 205, 245, 275, 295, 315
    B. 135, 165, 195
    C. 135, 155, 185, 205×4 almost died on rep 5. Had to do the tummy roll( when you drop the bar slowly to your tummy and roll it down to your thighs). 😳 Kept a tempo this week tho
    D. 5 + 55+10. Felt really sluggish here. The c2b totally crushed me.

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  5. A. 105 / 125 / 150 / 150 / 170 / 170 — just came to mind today that 170 was my 1RM like a year and a half ago 🙂

    B. 75 / 85 / 95 / 105
    C. 6 x 90 / 6 x 100 / 5 x 105 / 6 x 110
    D. 5 rounds + 21 DUs (I did 10 C2Bs). Chest to bars really need some sweet lovin’ and serious workin’ on. I should also probably fix my rope lol

    DELOAD WEEK HERE WE GOOOOOOOO (y) (y)

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