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497 Workout Posts
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4 rounds of: 10 Power Cleans, 95 lbs Run Sprint, 200 m 15 Weighted Box Step-ups, 95 lbs, 20 in -
Run 1 mile, then back squat/burpee combo. Back squat taken from the floor.15-12-9 reps of: Run, 1 mi Back Squat, 165 lbs Lateral Burpee (Over Barbell)
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Thrusters weren't so bad, step ups were terrible.21-15-9 reps of: Dumbbell Thruster, 45 lbs Box Jump (Step Up), 45 lbs, 24 in
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I moved pretty slow on the box jumps. Pull ups were not as good as they should have been.5:00 AMRAP: 10 Box Jump (30 in.)s 15 Pull-ups
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Deadlifts were done as RX. Muscle up was done using a jumping progression measured by 90 degree arm/elbow hold.5:00 AMRAP: 3 Deadlifts, 365 lbs 3 Muscle-ups
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First 3 rope climbs were arms only. Second set were full rope climbs, however my arms were shot and only got about 2/3 up the rope each time. Somebody get out the air blower for the sand in my vagina.2 rounds of: 3 15 ft Rope Climbs 6 Roll To Candlesticks 50 Double Unders
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Need to move my elbow more quickly.Sets 0 Cleans | 110 kg 0 Cleans | 110 kg 0 Cleans | 110 kg 2 Cleans | 100 kg 1 Clean | 100 kg 0 Cleans | 105 kg 2 Cleans | 100 kg 0 Cleans | 110 kg
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3 rounds of: 40 Double Unders 20 Wall Balls, 20 lbs 10 Chest-to-bar Pull-ups
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12:00 AMRAP: 12 Kettlebell Swing (American)s, 70 lbs 12 Toes-to-bars Run Sprint, 50 m
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Full Snatch.Every 1 min for 6 mins: 2 Snatches, 135 lbs
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Every 1 min for 6 mins: 2 Clean & Jerks, 165 lbs
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Failed twice at 215. This should go up easy next time. It is awkward going from the back. This is my second time doing heavy overhead squats for strength. Need to make this part of my normal routine.Sets 1 Overhead Squat | 205 lbs
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3 rounds of: 40 AbMat Sit-ups 20 Double Unders 10 Push-up (hand release)s 5 Box Jumps, 30 in
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Tabata Sumo Deadlift High Pull, 95 lbs Tabata Plyo Push-up, 5 in
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Done right after the 4x250 row sprints."Death By" : 1 rep + 1 rep / 1 min Power Clean, 135 lbs : 11 rounds + 0 reps
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