May 10th, 2016

A. Four sets of:
Muscle Snatch x 3 reps
Rest 2 minutes

*Build from last week, keeping the bar close and a tight turnover

B. Power Clean w/ 2-second pause at the knee
*Set 1 – 2 reps @ 50%
*Set 2 – 2 reps @ 60%
*Set 3 – 2 reps @ 70%
*Set 4 – 2 reps @ 70%
*Set 5 – 2 reps @ 80%

C. Three sets of:
Push Press x 3 reps @ 75-80%
Rest 2 minutes

D. Three sets of:
Single Leg KB Deadlift x 5 reps/side
Rest 60-90 seconds between sets

+

50 Meter Hill Sprint @ increasing speed
Rest walk 2 minutes
x 5-7 sets

*Continue accelerating through the finish. If you’re struggling to keep the intensity up, stop at 5 sets; if you feel sharp, go to 7

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10 Comments

  1. A. 53,63,73,83

    B. 83,103,118,118,138

    C. 83,103,113

    D. 35,53,70

    Didn’t know how this would feel so I started super light :/

    +

    11,10,9,9,9,9,9

    Sprints felt real nice 😎 I’m sure there were slight deviations on the last 5 but I didn’t have a very accurate stopwatch. Couldn’t break that 9 second mark though!

    🎤 All by myself 🎤 this morning cause I have somewhere to be after work. First early AM sesh in a long, long time. Felt nice to get this done with the sun shining on my face! In an out in an hour 😏

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  2. A. 73,78,83,93
    B. 88/103/118/118/138
    C. 103/113/118
    D. 60/70/70
    E. 200 m x7; there are no hills around pvcf so I did 200 m instead averaged about 40 sec or bellow forgot my stopwatch so guesstimated off the clock.

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  3. Had to go light today due to the fact that my legs are still smoked.

    A. 95-105-105-105
    B. 105-115-125-135-145-155-165-175
    I know this isn’t what was said but I just worked to a nice double
    C. 135-155-155
    D. Done with 53# bell
    E. 5 sprints. About 8.5 seconds each.

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  4. A. 55, 65, 70, 75
    B. 75, 90, 105, 105, 120
    C. 105 across
    D. 2 12kgs for the first set, then 16s for the second and third
    E. done lol great reminder of how much i suck at running hahaha. like my legs just won’t go faster

    QUESTION FOR ADAM: sooooo over the course of the past several weeks my 1RM push press has become my 3RM push press…. I’ve been working with the same weight — i assume that’s what I’m supposed to do?

    to end the post on a warm and fuzzy note:

    ❤ ❤

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  5. A. 53, 63, 73, 83
    B. 83, 103, 118, 118, 138
    C. 103, 113, 118
    D. 35, 53, 79
    E. Did six sets, 9sec on all (Cooper said I broke 9 on the last one but I’m not super sure about that)

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  6. Did this today, Wednesday 8am
    A. 53, 63, 73 – I guess I misread and only did 3 rounds. Thanks to Jake for helping me fix my technique- that helped
    B. 73-83-103-113
    C. 98-103-108 – this still bothers my should a lot
    D. 20 kg, 24kg x2- these were super awk especially the balance on the left side. Guess I’m not as fit on the left 👀

    11-10-10-10-11 meh

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  7. A. 115, 115, 135
    B. 135, 165, 195, 195, 225
    C. 155, 155, 165
    D. 16kg, 24kg, 32kg
    +
    5 x 100m ski erg sprints
    21.2, 20.9, 21.0, 21.6, 20.8

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