Front Squat
3-3-3-3-3
3 Rounds
50 Double Unders
15 Ring Dips
15 KB Swings (2/1.5)
Post loads and time to comments.
205-185-175-165-165 – Really wanted to focus on keeping back straigh and upright. 205 was too much. Still can’t do more than every other on double unders. Will be getting a buddy lee soon. Did 1.5p KBS ok, ring dips were unbroken first 2 sets.
| 5 Rounds |
| 5 Power Cleans (185/125) |
| 10 Pull-ups |
| 15 Box Jumps (24/20) |
11:23 – scaled cleans to 135 – pullups were unbroken, cleans were decent but had to rest a bit prior to starting each round. This was a lot harder than I thought it was going to be.
| 21-15-9 |
| Thrusters (95/65lb) |
| Burpees |
| Then |
| 30 Deadlifts at 225lb/155lb |
12:00 – Had to scale the thrusters down to 75 after the first round and scaled the deadlifts to 185. Burpees were brutal.
Long time no post! Been working on pullups a lot lately in my building and also doing lots of sprints. Did 50 dumbell squat clean & jerks for time with 50# dumbells the other day in 10:34 - besting my previous time by 30 seconds. Diet has been going great and it’s getting easier every week. Will hopefully be finishing up this week with several tough workouts.
For Time:
Row 1000m
50 Pull-ups
100 Push-ups
150 Squats
1000m Row
Post time to comments.
20:25 Rx’d – I rotated the pullups and squats until the pullups were done, as I did not want to do pullups after pushups. Once all the pullups were done, I started rotating the remaining squats with the pushups. I felt good throughout, although the row was probably on the slow side.
For Time:
10 Deadlifts (225/155)
20 Burpees
10 Deadlifts
20 Ring Dips
10 Deadlifts
20 Pull-ups
10 Deadlifts
20 Push-ups
10 Deadlifts
Post time to comments.
6:58 @ 185# DL’s
I think this was a good scaling choice as my deadlifts were unbroken until the last set of 10, where I broke it up into 2 sets of 5. Need to work on speeding up my burpees.
“Jackie”
1000m Row
50 Thruster (45lbs)
30 Pull-ups
8:26 Rx’d. Sucked at the row but got through it. I think I took 3 breaks during the thrusters, setting the bar down twice. Pullups were 10-10-6-4.
Last time I did this back in September 09 I got 10:06, so was happy with this improvement.
