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29
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Front Squat : 5 @ 70%, 5 @ 75%, 5 @ 85%, 5 @ 85%, 5 @ 85%
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1RM 145lb. 85% too heavy - had to rack & do singles on 2nd & 3rd set.
Sets
5 Front Squats, 70% 1RM | 105 lbs
5 Front Squats, 75% 1RM | 110 lbs
5 Front Squats, 85% 1RM | 125 lbs
5 Front Squats, 85% 1RM | 125 lbs
5 Front Squats, 85% 1RM | 125 lbs
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2 RFT: Pull-ups, Kettlebell Swing (Russian)s, Double Unders and Farmers Carries
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Forearm challenge - 2 rounds for time of:
25 Pull-ups
50 Kettlebell Swing (Russian)s, 44 lbs
75 Double Unders
Farmers Carry, 25 lb bumper plates (pinch grip), 100 m
2 rounds of:
25 Pull-ups
50 Kettlebell Swing (Russian)s, 44 lbs
75 Double Unders
Farmers Carry, 25 lbs, 100 m
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13
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Front Squat : 5 @ 80%, 2 @ 90%, 2 @ 100%
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First day back after two weeks recovery. Kept the weight light (5 x 65 lb, 5 x 85 lb, 5 x 95 lb, 2 x 105, 2 x 115, 2 x 125).
Sets
5 Front Squats, 65% 1RM | 95 lbs
2 Front Squats, 70% 1RM | 105 lbs
2 Front Squats, 80% 1RM | 115 lbs
2 Front Squats, 85% 1RM | 125 lbs
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AMReps 8 mins: Power Snatches and Push Press
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9 rds + 8 snatch. 8m AMRAP ladder (1/1, 2/2, 3/3, etc). Didn't push too hard since first day back in two weeks and my left hip bursa was feeling a little pinch.
AMReps in 8 mins:
53 Power Snatches, 55 lbs | 53 reps
45 Push Press, 55 lbs | 45 reps
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14
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Pull Up (Strict)s : 3x Max Rep, rest 3 mins
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Only 1-2 min rest
Sets : rest 3 mins
Pull Up (Strict) | 8 reps
Pull Up (Strict) | 7 reps
Pull Up (Strict) | 5 reps
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FT: 1600 m; Kettlebell Swings, Box Jumps, Burpees, Kettlebell Swings...
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17:54 for 1 mile run (8:40) run then 21-15-9 kettlebell 35# box jump 24" burpees. Goal was all segments unbroken, don't wipeout on box again, steady jog pace & no hip pain.
Run, 1600 m
-- then --
21 Kettlebell Swings, 36 lbs
21 Box Jumps, 24 in
21 Burpees
15 Kettlebell Swings, 36 lbs
15 Box Jumps, 24 in
15 Burpees
9 Kettlebell Swings, 36 lbs
9 Box Jumps, 24 in
9 Burpees
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16
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Chipper: Pull-ups, Deadlifts, Push-ups and 4 more
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30:00 time cap, came up a little short (only got to the 43rd clean & press - which was the worst movement).
25 Pull-ups
50 Deadlifts, 95 lbs
50 Push-ups
50 Box Jumps, 24 in
50 Floor Wipers (Aaron made us do windshield wipers holding the empty bar, legs in each direction count as 1 rep).
50 Dumbbell Clean & Jerks, 25 lbs (Aaron made us doing squat cleans and strict presses - which really slowed me down so much I couldn't finish in the time limit).
25 Pull-ups (went back 10 min later and got these done).
25 Pull-ups
50 Deadlifts, 95 lbs
50 Push-ups
50 Box Jumps, 24 in
50 Floor Wipers
43 Dumbbell Clean & Jerks, 25 lbs
25 Pull-ups
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