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377 Workout Posts
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3 rounds of: 8 Toes To Bars 10 Box Jump (24 In.)s 12 Push-up (hand release)s -
Did after deadliftsSets 20 Back Extensions (Ghd)s 20 Back Extensions (Ghd)s 20 Back Extensions (Ghd)s
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Worked on good starting position, and keeping my back flat.Sets 5 Deadlifts | 170 lbs 5 Deadlifts | 170 lbs 5 Deadlifts | 170 lbs 5 Deadlifts | 170 lbs 5 Deadlifts | 170 lbs
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Did kettlebell swings instead of ground to overhead because my left shoulder wasn't feeling 100%.6:00 AMRAP: 6 Kettlebell Swings, 60 lbs 6 Ring Dips 30 Double Unders
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Did 8 rounds. Used semi light weight, my knee felt ok, hips were a little tight.7 rounds of: 2 Box Squats 145 lbs
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Next time try 100lbSets 5 Hang Power Snatches | 95 lbs 5 Hang Power Snatches | 95 lbs 5 Hang Power Snatches | 95 lbs 5 Hang Power Snatches | 95 lbs 5 Hang Power Snatches | 95 lbs
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Sets 2 Hang Power Snatches | 95 lbs 2 Hang Power Snatches | 105 lbs 2 Hang Power Snatches | 115 lbs 1 Hang Power Snatch | 120 lbs 1 Hang Power Snatch | 125 lbs 1 Hang Power Snatch | 130 lbs
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Sets 5 Hang Power Cleans | 145 lbs 5 Hang Power Cleans | 145 lbs 5 Hang Power Cleans | 145 lbs 5 Hang Power Cleans | 145 lbs 5 Hang Power Cleans | 145 lbs
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Sets 3 Bench Press | 185 lbs 3 Bench Press | 185 lbs 3 Bench Press | 195 lbs 3 Bench Press | 195 lbs 3 Bench Press | 195 lbs
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Strict presses were easy, push presses a little tougher, and push jerks I had trouble with, had to break up into 6/3/3 because my legs were really tired from the runs (gotta work on leg endurance). Runs were pretty fast.12 Shoulder Press, 95 lbs Run, 400 m 12 Push Press, 95 lbs Run, 200 m 12 Push Jerks, 95 lbs Run, 100 m
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Sets 3 Strict Press | 95 lbs 3 Strict Press | 115 lbs 3 Strict Press | 125 lbs 3 Strict Press | 135 lbs 2 Strict Press | 145 lbs
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First set of chin ups was unbroken, did first 500m row at about 1:57 pace. Second set of chin ups gave me trouble, 3/2/2/1/1/1/1/1, did second 500m at about 1:51 pace.2 rounds of: Walking Lunge, 50 ft 12 Chin Up (Strict)s Row, 500 m
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Sets 3 Box Squats | 145 lbs 3 Box Squats | 145 lbs 3 Box Squats | 145 lbs 3 Box Squats | 145 lbs 3 Box Squats | 145 lbs 3 Box Squats | 145 lbs
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5 rounds of: 12 Dumbbell Deadlifts, 45 lbs 9 Dumbbell Hang Power Cleans, 45 lbs 6 Dumbbell Shoulder-to-Overheads, 45 lbs
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Did this after 8x2 power cleansSets 1 Power Clean | 175 lbs
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