Workout Posts - Tom Nugent - beyond the whiteboard

Tom Nugent

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Tom Nugent
November 25, 2019

4+25 squats. Couldn’t find the gear to finish 5th rd. Stayed slow but UB on all. DB PP the whole time but left side much weaker.

AMRAP 20 mins: Row Calories, Dumbbell Power Cleans, Air Squats and Dumbbell Shoulder-to-Overheads : 4 rounds + 20 Row Calories + 10 Dumbbell Power Cleans + 25 Air Squats | 315 reps | Rx'd

20:00 AMRAP: 20 Row Calories 10 Dumbbell Power Cleans, 50 lbs 25 Air Squats 10 Dumbbell Shoulder-to-Overheads, 50 lbs

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Tom Nugent
November 25, 2019

(135/165/185/205/225) HC + SJ. Knee was feeling stronger by last two.

Hang Power Clean & Jerk 1-1-1-1-1 : 915 lbs | 135 lbs, 165 lbs, 185 lbs, 205 lbs, and 225 lbs | Rx'd 10 lbs

Sets 1 Hang Power Clean & Jerk | 135 lbs 1 Hang Power Clean & Jerk | 165 lbs 1 Hang Power Clean & Jerk | 185 lbs 1 Hang Power Clean & Jerk | 205 lbs 1 Hang Power Clean & Jerk | 225 lbs

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Tom Nugent
November 23, 2019

UB Back squats from floor, knee was okay and leg feeling stronger. BP after burpees was rough.

12-9-6-9-12: Back Squats, Lateral Burpees Over Bars and Bench Press : 13 mins 57 secs | Rx'd

12-9-6-9-12 reps of: Back Squat, 135 lbs Lateral Burpees Over Bar Bench Press, 155 lbs

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Tom Nugent
November 23, 2019

Alt EMOM 12 mins: Assault Bike Calories and Handstand Walks : Completed | Rx'd

Every 1 min for 12 mins, alternating between: 10 Assault Bike Calories Handstand Walk, 10 ft

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Tom Nugent
November 23, 2019

(155-175-185x3)

Every 2 mins for 10 mins: Back Squat : 4425 lbs | Rx'd -1600 lbs

Every 2 mins for 10 mins: 5 Back Squats | 155 lbs 5 Back Squats | 175 lbs 5 Back Squats | 185 lbs 5 Back Squats | 185 lbs 5 Back Squats | 185 lbs

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Tom Nugent
November 22, 2019

UB on all, knee handled the OHS and was able to push the run for one rd with no pain.

3 RFT: 400 m, Kettlebell Swings and Overhead Squats : 11 mins 39 secs | Rx'd 1 min

3 rounds of: Run, 400 m 21 Kettlebell Swings, 53 lbs 15 Overhead Squats, 95 lbs

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Tom Nugent
November 22, 2019

(145/155/165/175/185/185/185/195)

Every 1 min for 8 mins: Squat Snatch : 1390 lbs | Rx'd -290 lbs

Every 1 min for 8 mins: 1 Squat Snatch | 145 lbs 1 Squat Snatch | 155 lbs 1 Squat Snatch | 165 lbs 1 Squat Snatch | 175 lbs 1 Squat Snatch | 185 lbs 1 Squat Snatch | 185 lbs 1 Squat Snatch | 185 lbs 1 Squat Snatch | 195 lbs

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Tom Nugent
November 21, 2019

Slow runs. Knee did well but final three rds started to feel pain and really slowed.

10-9-8-7-6-5-4-3-2-1: Handstand Push-ups, Chest-to-bar Pull-ups and 200 m : 21 mins 59 secs | Not Rx'd

10-9-8-7-6-5-4-3-2-1 reps of: Handstand Push-up Chest-to-bar Pull-up Run, 200 m

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Tom Nugent
November 21, 2019

Lifting: Push Press and Bent Over Barbell Rows : 4545 lbs | 135 lbs, 155 lbs, 175 lbs, 185 lbs, 185 lbs, 115 lbs, 115 lbs, 115 lbs, 115 lbs, and 115 lbs | Rx'd

Sets 2 Push Press | 135 lbs 2 Push Press | 155 lbs 2 Push Press | 175 lbs 2 Push Press | 185 lbs 2 Push Press | 185 lbs 5 Bent Over Barbell Rows | 115 lbs 5 Bent Over Barbell Rows | 115 lbs 5 Bent Over Barbell Rows | 115 lbs 5 Bent Over Barbell Rows | 115 lbs 5 Bent Over Barbell Rows | 115 lbs

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Tom Nugent
November 19, 2019

(97/97/93) Fell off on DL sets

Saved by the Barbell : 287 reps | 97, 97, and 93 reps | Rx'd 43 reps | Rx'd

3 rounds, 1 min per station: Burpee | 14, 14, and 14 Wall Ball, 20 lbs, 10 ft | 16, 16, and 16 Deadlift, 115 lbs | 25, 20, and 22 Medicine Ball Sit-up, 20 lbs | 20, 24, and 20 Hang Power Clean, 115 lbs | 22, 23, and 21 Rest 1 min

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Tom Nugent
November 19, 2019

(165/185/205/225/245x1)

Power Clean : 2-2-2-2 : 1475 lbs | 185 lbs, 205 lbs, 225 lbs, and 245 lbs | Rx'd -405 lbs

Sets 2 Power Cleans | 185 lbs 2 Power Cleans | 205 lbs 2 Power Cleans | 225 lbs 1 Power Clean | 245 lbs

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Tom Nugent
November 18, 2019

Concept 2 BikeErg 10000 m TT : 22 mins 9 secs | Rx'd 1 min 44 secs

Intervals Concept 2 Bike Erg, 10000 m | 22:09

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Tom Nugent
November 18, 2019

Watched MNF while rowing.

Row 3000 m TT : 12 mins 27.5 secs | Rx'd 45.6 secs

Intervals Row, 3000 m | 12:27.5

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Tom Nugent
November 18, 2019

Worked up to 275 and felt pretty good on knee.

Back Squat : 1 Rep Max : 275 lbs | 275 lbs | Rx'd 10 lbs

Sets 1 Back Squat | 275 lbs

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Tom Nugent
November 16, 2019

Partner with M. Sets of 10 on squats and sit-ups. 5 on Cal.

3 RFT: Air Squats, AbMat Sit-ups, and Assault Bike Calories : 21 mins 33 secs | Rx'd

3 rounds of: 100 Air Squats 60 AbMat Sit-ups 40 Assault Bike Calories

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