am
A. Front SqT – EMOM x 5 x 5 reps @70% of your 1RM
B. Deadlift – climb to heavy triple for the day, TnG reps – in 12-15 min ; be smart with volume here
C. 65% of B; for 3 sets of 7 reps TnG; rest accordingly in between
D. Reverse Hyper 3 sets of 15-20 reps @20% of back squat ; loosen up back
E. 7-10 min of recovery
pm
A. AFAP
100 C2B Pullups (MUST be done in 10 sets of 10 unbroken C2B- final progression) *note this time
80 Ring Pushups (chest to abmat – ring just above abmat height)
60 T2B
40 Front Rack Walking Lunges 135/93
20 Back SqTs from floor 185/123 *one bar, athletes put weight on
B. DB/KB SA Row 6-8 reps x 4-5 sets
C. 3 x 15 band scap rear squeezes
D. 10 min of Scap Work
E. 30+ of mobility for those who have it
EVERYONE – handcare!!!! Make sure you are good to go at it on Friday.
Deadlifts, the drop sets… 3 sets of 7 TnG – think speed on these reps
make sure to update the page, as the original post had a piece of old programming, which stated a max set…make sure your not reading that by accident.
Morning session before most of you fools had your coffee and gluten free muffins
A- 20 rm front squat
225# pr since I’ve never done 20rm before. Probably had more in me too.
B- heavy single back squat
360# called it here back was getting squirrelly after all the front squats
C- recovery on bike for 10 minutes
Ps- what is this sets of 10 c2b nonsense? I never had any progression just an email that said “oh just do 100 in sets of 10 no big deal” from BP. May the force be with you all.
Merica
Agreed, I didn’t get any of this progression. I didn’t even get an email!
Am:
A. Heavy 3 rep deadlift- 235#
B. 3×7 @ 185#
Pm:
Metcon:
100 c2b’s: 6:58 (UB sets of 10)
80 ring push ups (no rep scheme whatsoever)
60 t2b (10/10/10/10/5/5/5/5
40 front rack walking lunges (20/13/7)
20 back sqts (UB but not all tng)
(25:11)
AM:
A. EMOM 5: front squats x5
-130
B. Deadlifts heavy triple
-222
C. Drop sets of DL 3×7
-completed
PM:
A. Wod
-20:08
Hand ripped on C2B had to space out sets longer than wanted)
B. Single arm rows 5×10
– completed
C. Scrap squeezes 5×15
-completed
a.m
1.) front squat emom done @ 245#
2.) added back squats from other day…worked up to 370# x 2 (390# x 1), 2×2 drops sets done at 335#
3.) deadlift heavy triple up to a comfy 405#
4.) 3×7 done at 265#
5.) 3×15 good morning @ 75# w/lacrosse ball work in between sets
p.m
1.) chipper done in 21:15
c2b: 10×10 UB in 4:55
R-p.u: 6×10, 2×8, then finished on a set of 4
t2b: 7×8, then a set of 4
lunges: 20/12/8
squats: unbroken w/3ish secs between
2.) SA DB row 5×8/side @ 60# w/banded scap squeezes between sets
Wednesday:
AM
A. Front SqT – EMOM x 5 x 5 reps @191
B. Deadlift – climb to heavy triple for the day, TnG reps: 15 min 286?
C. 65% of B; for 3 sets of 7 reps TnG at 175
D. Reverse Hyper 3×15 reps with band on GHD
E. 10 min of recovery on bike
PM
A. 8:40 CTB
B. 23:28
C. Done
D. Done
A. Rested hip
B. 275
C. 180
PM
A. 100c2b unbroken sets of 10- 9:25
80 push ups
60 t2b
40 lunges
No back squats
– 22:36
Front squat Emom: @182lbs
Deadlift 3RM: 301.. I was super happy with this. I always avoid deadlifting because of my back. Definitely got more in the tank!
10×10 C2B: 4:36
Wod: 19:12
This morning:
7RM tng power snatch
-160# successful
-170.5# 6 reps then 7th one I over compensated and lost it behind. Immediately picked it back up for 7th rep
3rm on blocks above knee hang power clean
– 245#
Afternoon:
Chipper:
23:33
C2b- 7:27
Ring Push ups- 1 set of 10 then a mosh pit of random sets
T2b- 10,10,9 (ripped my palm), took a little bit, 11,5,5, 3,3,3,1
Front rack lunges- Unbroken
Backsquats- did 2 at 135 like an idiot then loaded to 185 and went unbroken as well
All in all very shitty
Hitting up the front squat EMOM and deadlifts tonight with the club
Front squats emom
= 255#
DL 3 rep
= 455#
DL
3 x 7 @ 300#
Metcon
= 19:20
(Tried catching you Tasia. Thanks for helping me get in the pain cave)
Accessory work in about an hour or so
Afternoon session:
A- chipper total time- 17:58
100 ctb sets of 10 in 4:49 gotta be a pr (who needs progressions anyway?)
B- db rows 4×8 100#
C- emotm 3 power cleans (2 minutes on each weight) just worked efficiency here big weakness of mine
95-115-135-155-185-205-225
Am
A) 235 for all
B) 375lb which is 93% of my 1rm
C) done
Pm
A) 4:16 on pull ups
21:47
B) done
C) done
FS emom: 305
stayed away from deads tonight hammies have been very tight 🙁
WOD: 18:30 (c2b: 4:05)
A. Front Squat EMOM
-265
B. 3 rep of deadlift 485
C. 3×7 TnG @65% 315
D. Long Chipper Wod -17:59 (CTB 5:00)
PM only: 35:22 w reg push ups
C2b sets of 5/3/2/singles to finish
Push ups 10/10/10/5’s to finish
T2b: very slow sets of 5 , couldn’t string together today
Lunges 15/15/10
Squats 10/10
AM:
A. Ohs 5×5
90
B. Deadlifts heavy triple
-230
C. Drop sets of DL 3×7
-150
PM:
A. Wod
-18:45
Hands ripped up this week
50 strict rings to chest
60 toes through rings
B. Single arm rows 5×10
– completed
C. Scrap squeezes 5×15
-completed
125 front squat emom
3×7 185 deadlift
Wod: 24:20 c2b 5:22
A. Deadlifts
330×3 375×3. 419×3 455×3 485×2 * didn’t dail just was baby. Mentally didn’t have it but have this weight. I want 5+ for triple.
B. Wod
10×10 c2b : 4:22
Wod time 22:24
Ring push-ups all 5’s. These destroy my shoulder. Was happy to keep sets of 5
T2b. 10/10/10/6+4 x 3
Lunges 15/15/10
Bs 10/10. Back was bugging me bad. Couldn’t get comfy. More in ass hips. Prob cause deadlifted right before idk
Night session:
Front squat EMOM
-225
Deadlift triple 405
3×7 at 250
AM
A. Front SqT – EMOM x 5 x 5 reps @70 – 75k
B. Deadlift – Heavy triple – 125k
C. 65% of B; for 3 sets of 7 reps TnG; 81k
D. Reverse Hyper 3 x 15 @20% -25k
E. 7-10 min of recovery
pm
A. AFAP
80 C2B PUs (10×8) not all UB forgot to note time
80 Ring Pushups (sets of 5 til last 20)
60 T2B
40 FR WL 93 (20/10/10)
20 Back SqTs from floor 123 (UB)
Time: 35:25
A.270
B. 405
C. Done
D. Done
Pm
A. 11:03 got thro 10×7 before I lost it.
Total time: 36:13
B. Done
3repmax deadlift for the day 365. I didnt climb more focusing in form.
Fort sqt emom i went heavier than my 70% which is 187lbs so i did 205lbs. I felt really good form looked alright.
WOD. 100 c2b 5:03min
Final time was 27:22. Made it to the lunges under 20min but they got really mental a big weakness of mine other than that everything else went smooth.
One session
A. 5×5 @ 265#
B. 445 x3 PR
C. 290# 3×7
A. First 70 c2b were in sets of 10. After that had to break them up further 🙁
Total time: 19:25
B. Crossover symmetry and rows done
Deadlift 253×3
Wod 25:00
PU 6:50
Rings sets of 5 mostly then 3’s and 2s
T2b sets of 10 except last set 6/4
Lunges 20/10/10
Back Squat 7/13 think but very slow
A. Deadlift – climb to heavy triple for the day
120kg/264lbs – PR 3RM
B. 65% of B; for 3 sets of 7 reps TnG; rest accordingly in between
78kg/172lbs
C. AFAP – TIME: 29:29 – Completed 95 of these doing butterfly C2B… that’s 95 more then I could do last week!
100 C2B Pullups – TIME: 10:58 (6×10 C2B took me 10:21 three weeks ago). New goal – knock 1:30 off this time in 4 weeks
D. Reverse Hyper 3 sets of 10 reps: 30kg/66lbs
E.10 min Recovery Row- Complete
A.front squats EMOM – 265#
B. DL – 430# x 3 (PR) old 1rm is 425 at games this summer
C. 3×7@280#
D. Accessory done
E. Recovery done
PM
A. 16:31 workout (3:20) for 100 c2b
B. Accessory done