January 6th, 2018

A. Behind the Neck Jerk; 50%x2; 60%x2; 70%x2; 80%x2x3; 85%x2x3
B. Romanian Deadlift x5x4 @4011 (up from last week)
C. Filly Press x 8/side x 3 (hold a KB in front rack on one side and overhead press a DB on the other side)

Assistance
OH Yoke Walk x 50ft x 3
Heavy Sandbag Carry x 100ft x 3

Conditioning
90 Second Assault Bike @75-80%
30 Second Rest
x 3 sets
+
Rest 2 minutes
+
60 Second Assault Bike @85-90%
60 Second Rest
x 4 sets
+
Rest 4 minutes
+
30 Second Assault Bike @93-95%
90 Second Rest
x 5 sets

*Goal of these sets is to go as hard as you can WITHOUT significant drop-off. The 30 second pieces are where you’ll be truly be pushing the threshold, so make it hurt, but keep it under control.

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8 Comments

  1. A. 135/155/185/205/215 for 2 and then 1 (missed the back rack for the second time, moved on before I cut my head off or lost my arms.
    B. 205 across felt good

    Bike:
    22/22/22
    18/18/18/19
    14/15/had to catch my flight.
    See y’all!

    Liked by 1 person

    Reply

  2. A. 100/110/135/150/160
    *these felt AWFUL. Def did not warm up properly + still hurting from yesterday.

    B. 170
    C. 44#kb and 20/25#

    Yoke: check
    Sandbag: 100# x 1 then 150# x 2

    Bike; maintained steady rpm
    Set 1: 50 -55 rpm
    Set 2: 55-60 rpm
    Set 3: 65-75 rpm

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  3. A. 115/135/155/165/170
    B. 170/185/195/200
    C. 24kg and 16kg

    Yoke: Tried 135# Barbell Overhead Walk. Totally unstable, only did one pass.
    Front Carry: 2×45# Plates

    Bike, done on indoor trainer.

    Like

    Reply

  4. A. 95 – 115 – 135 – 150×2 – 155 – 160×3
    felt so much better than last week. still scared, though
    B. 160#
    C. 35# kb / 35# DB
    D. 100# – went 200ft because I thought 100ft was down-and-back

    Bike
    68 total cals – RPM 62-65
    64 total cals – RPM 65-68
    61 total cals – RPM 75+

    Liked by 1 person

    Reply

  5. A. 88/103/123/138/148 – felt good (except for part of left arm that was not playing along)
    B. 165
    C. 35# KB & 25/30/35# presses.

    Assistance:
    Yoke alone. Still hard.
    100# bag, plenty hard.

    Conditioning
    90 seconds – 14 cals each – kept to 58 RPM
    60 second – totally forgetting what I did these 4 sets – 12? – kept to 62 RPM
    30 second – 10/11/11/11/11 – kept at like 72-73 RPM (I was surprised by this)

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    Reply

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