For time
-21 cal row
-15 box jumps @30
-9 squat cleans @185
rest 5
-9-15-21
2;18 – 2:31
legs were smoked this was all had time for on saturday so warmed up well and hit this hard and called it a day.
Author Archives: healthylivingcomblog
2-21
Squat clean 30 reps for time @225
7:44 legs pooped out on me. started out pretty solid then really slowed down in that 18-24 range
Bench 5 rm
hit 225 pretty happy with this bench has never been a strength
for time
-60 s2oh @185
-every 2min include 0
20 cal assault bike
didn’t have access used a spin bike and set the damper to 20.
11:40 total time that piece was nasty. first set of s2oh was 12 then hold that 8-10 range. legs felt like complete jello coming off that bike with the high damper.
Pm
row 15 min @2:05
ab 15 min @300
didn’t get to this today had to work till 8 so only the first part was done.
2-19
10 min machine done
+
15 min at smooth pace done
Stagger stance rdl 8 each leg x4
db split squat 10 reps @2020 pace x4
done upped the weight this week from 50 to 60’s
10 tng power snatch @115 x4
30 sec amrap t2b x4
both done had to do ghdsu again no access to rig on wednesday mornings
Ab 10 sec @100%
rest :30
ab 2min @64 rpm
rest 3 min
x4
done felt very good really happy with how the bike is progressing i feel much more confident on it.
2-18
warmup done
Every 3;00 x10 sets
8 c2b +4 push jerks @205-225
all done ub this piece felt really good c2b were great
seated neutral db grip bench 20 reps afap
db strict press 12 reps
done very good feeling
12 min amrap
-27 du
-9wb
-7 burpees
-2 rmu
done good shoulder burn. i didn’t write down the total rounds but i know it was over 7.
3 sets
ski 500
15 burpees @6′
50 db front rack lunge
3:38-3;40-3:42
2-17
10 min machine
done
warmup
done
every :30 for 10 sets
4 tng sets @135
did 6 sets then 4 sets had to rest pull combined with hr i just had to take a break. little disappointed but the snatches do feel better overall.
Back swat 6-8 reps @3sec neg x4-5
done at 275 this light my back side up
core
done the side plank reach throughs are tough
Pm
200 min ab @200 wats
ab 60sec
rest 2 min
x12
-31-31-31-27-28-25-26-28-25-23-22-21
My legs completely pooped out. This was so nasty but happy with the effort and the willingness to push by myself.
2-15
For time
50 ohs
Emom include 0
3 rmu
5:49 im a complete idiot i did 2 instead of 3 then realized after that it was wrong. Overall though muscle ups felt ok a little rusty.
Ab 60 sec @66rpm
rest 1 min
x3
done felt good
ab 45 sec @70 rpm
rest :45
x3
done felt great
ab :30 @77rpm
rest :30
x3
done felt good.
2-14
Gameday workout
4 min amrap
3-6-9-etc
drap rope du
g2oh @70 lb db
15 full+8 du into 18
Every :30 sec 1 squat clean @215
done felt pretty solid
Banded lat flys 10 reps x3
Bench 10-8-6-4-2
175-195-205-215-225
20 s2oh @155 x3 (:38-:35-:35)
20 bar facing burpees x3 (:48-:46-:48)
Pm
15 min bike
15 min row
15 min ski
15 min jog
done all at the paces
2-12
Warmup
done
stagger stance ddl 8 reps each leg x3
Db split squats 10 reps @2020 x3
Done love both of these think its helping keep my glutes and knees feeling good.
10 tng power snatch @115 x3
30 sec amrap of t2b x3
Done had to swap t2b with ghdsu didn’t have access to a rig that am
2-11
Warmup done
A. Push jerk 4 reps every 2 min x10
205-235
B. BTN strict press 6 reps @2020 x4
B2. Tempo ring dips 6 reps @22×1 x4
done this was really good i like the btn press a lot.
hanging straight leg raises x3
20 alt side bends x3
done
3rft
20 burpee box jump overs @20′
100 du
8:52 man the combination of box jump overs and du were nasty here.
3 sets
Ab 1mile
15 t2b
20 alt db snatch
3:47-3:47-3:53
All t2b and snatch ub felt pretty solid here
3 sets
ski 750
15 hspu
20 sa db squat cleans
4;43-4:40-4:50
all the hspu ub.
3sets
row 1k
15 c2b
20 sa ohs
didn’t do this worked on some mobility with that db overhead.
2-10
Warmup
done
Every :30 x8
4 tng power snatch @135
Done felt ok pull got fatigued at the end but overall not bad
Back squat cluster 4.4.2.2
haven’t back squared in awhile weights were 285 315 for 3 sets total.
Core
tuck lever
60 sec plank on hands
done
pm
ab 60 sec for cals
rest 2 min x10
-31-31-30-30-29-27-26-25-25-24
This was nasty and i vomited. Power of legs and recharging between rounds went away about round 8.
Healthy Living 