I have to apologize. I seemed to have missed an opportunity to brag about someone.
In case you haven’t heard, Outlaw Way Head Weightlifting Coach, Spencer G. Arnold, is the 2012 American Open 69kg Weightlifting Champion. I know this is a week late, but it took him a week to post his blog, and I needed something to use this week anyway. Just so you know, the most impressive part about Spencer’s win was not his lifting (he’s got 259kg in his sleep), but it was his ability to emaciate himself to near-skeleton-level+creepy-mustache to make weight.
Click here to read: The American Open 2012
Ryan Sunshine – 240# Snatch (still 19yo, still 160#):
WOD 121211:
BB Gymnastics
1) 5X2 3 Position Snatch (low to high) – heavier than last week, rest 60 seconds, DEMO VIDEO
2) 5X2 3 Position Clean + 1 Push Jerk (low to high) – heavier than last week, rest 60 sec.
3a) 3X3 5-Step Duck Walk – medium/heavy, rest 60 sec. DEMO VIDEO
3b) 3X5 Push Press – heaviest possible, rest 60 sec.
Notes: One rep of Duck Walks would include 5 steps forward and 5 steps back. After each set the athlete should stand, drop the weight, and Snatch it again before beginning the next rep. Use a weight that is manageable, especially if this is your first time performing a weighted Duck Walk. Spencer DOES NOT walk back in the demo video (@100kg)—it is a no-rep.
Strength
Back Squat: 3X10 – absolutely heaviest possible each set, rest as needed.
Conditioning
Complete 2 cycles of…
4 round Tabata of:
Row for Calories OR Airdyne for Calories (Airdyne is the preference)
*Rest 1 minute.
4 round Tabata of:
Burpees
*Rest 1 minute.
Notes: A Tabata interval is 20 seconds of work followed by 10 seconds of rest. Complete 4 Tabata rounds of the first movement (Row/Airdyne), then 4 Tabata rounds of Burpees. Repeat this cycle twice.
would a ‘cross trainer’ be an ok sub if you dont have an airdyne?
yes, i am aware that rowing is an option, just curious to see whether the ‘cross trainer’ machine could work here as a similar option to airdyne…
Ah fuck, the Airdyne is making an appearance now?
Looking forward to this conditioning.
D-Rob
101
47
80 (20% drop – struggle beyond 8min)
44 (7% drop, but to low to begin with)
FML Wind
U did 91 burpees and over 180 cals in 2 rounds?? That’s a fukton of cals.
Congrats, Coach Spencer!
BBG:
1. 135#, 145#, 155#, 165#, 165# (about 80% from last weeks)
2. 165#, 175#, 185#, 195#, 200# (about 80% from last weeks)
3a. 95#, 95#, 100#
3b. 185# 185# 200#
Strength:
225# 225# 255#
Conditioning:
later
Total of 90 reps of squat variations, fucking A
BBG-
Snatch- 115, 120, 125, 130, 135
CnJ- 155, 155, 155, 155, 155
Duck walk- 95, 95, 95
Push Press- 155, 165, 175
LBBS-215, 215, 215
METCON- (Row)
Score: 132
Tabata Burpees
Ahhhhhh
Finally the AirDyne is actually Rx, I’ve been subbing AD for rows for the last year haha
BB Gymnastics
1) 135#. Lots of fails
2) DNF
3a) 195#
3b) DNF
Strength
Back Squat: 185, 205, 225 (bad judgment on weights. Should have went heavier)
Conditioning
Row for Calories – 10, 11, 10, 8/ 8, 9, 9, 7
Burpees- 9, 8, 7, 8/ 9, 8, 7, 7
I’m really hoping someone can give me some advice. I’ll keep it short.
8 months ago I was doing really quick back extensions/ GHD (a combination I was told was a proper GHD) after a workout and something happened. I didn’t feel any pain until about 20 min afterwards in which I could hardly turn, my right erector tightened right up and I couldn’t turn nor lift my legs while laying down for days. I’ve been able to do most things since then with some constant but low level pain in the area. Fast forward to yesterday doing Elizabeth and I wore a belt (protecting the injured area), I needed a big breath so I took the belt off and finished the last rep with which I’m guessing was poor form and my back reinjured in the exact same area. I’ve read it’s most likely a ligament an everything else is tightening up.
Now my goal is to be competitive in CrossFit, I’m also a trainer for a living. Any advice on how to rehab? I figure some people here will be far more knowledgeable than any doc’s or PT’s I could go to. Should I take a week off completely and ease into it? Hit the NSAIDS and ice hard? Please help!
your telling me you think random people on a website are more reputable than a PT (3 years of doctorate education) or a doctor (8 years of Md level education)… ill ignore that one. what it actually sounds like is not at all a ligament rather a bulged disk in the L4 -L5 region causing your Multifidus to spasm. is the pain traveling down your legs at all? if so most likely nerve issue from a bulge disk. look up mckenzie extension exercise to treat your self but what you should do is go see a PT (if your state allows direct access) and if not a doc who will give you a script for a doc
It’s only localized pain. Only when I lift my legs are bend down. I live in Canada, free healthcare.
I just want people with high level athletics to say “take a week or two off completely, you won’t lose your conditioning/ strength, just rest”
I know I should rest I just want someone to tell me too.
I would go see a good chiro, physical therapist, or even a doc before trusting the advice of someone who isn’t any of those things yet claims to have more knowledge than them!
If you haven’t been introduced to KStar and his mobility project http://www.mobilitywod.com you might want to give that a shot.. Other than that go see someone who helps people in your situation for a living!
Thanks for the advice. Thing is, if I post on these forums maybe someone who’s come across this, or someone who’s in the field could help vs. my small town can’t teach an old dog new tricks Doc’s, if you catch my drift.
BBG-
BBG was light for me, still rehabbing low back
1)120
2) 165
3a) 65/70/80
3b) 135/145/155
Str
205, 215, 205 i could feel this putting pressure on my spine so I took it easy
CND
Round 1
Row 41
Burpees 9
Round 2
Row 40
Burpees 8
Felt good on the CND
Did on Monday night:
Power Snatch every 30 secs: 135/1->185/1 by 5 lbs no misses, then
Death By Burpee: 10 rds with 3 Power Snatches @ 135 ub at the top of each minute.
Was going to either stop once I hit 30 sec mark or at 10 rds.
Today:
Oly:
Snatch off 14″ blocks (bar at bottom of the patella): EMOM 135 -> 190 by 5 lbs jumps
SSC: Every 2 mins for 20 mins do
3x HBBS @ 123 kg (270.6 lbs)
7x Push-ups on DB’s (for extra depth)
“Bonus” 1&1/4 Front Squat (beltless; kg) 60 70 80 90 100 110 115 120
Conditioning: 145 reps total
Row: 38, 40
Burpees: 35, 32
I don’t know if I’ve ever worked as hard as I did today (at least it felt that way). Holy shit Rudy….
1) 125 x 4, 130 x 1 (a few misses)
2) 180 x 2, 170 x 3 (no misses but dry heaved after 4th set)
3a) 95
3b) 165
BS – 230
CND
28 Cal, 24 Burpee
31 Cal, 28 Burpee
6/6/6
BS @ 205-215-215
1) 115#
2) skipped, legs were toast
3×5 PP 145-155-145
Hip Flexor misbehaving, no duck walk, though it looks fun.
Cond 157 Cals and 61 Burpees
On an Airdyne AD2
AM training session still feeling sore, stayed light: warm up
5 pulls on rower until 2000m, 10 ball slams between pull sets. 21:42
5 muscle ups ( 2 unbroken- 3 burpee muscle ups)
3x50m sled drag with straps 105 lbs
Skill/Strength
5×2 3 position snatch (low to high) 65, 75, 80, 85, 90 lbs
5×1 2 position clean + 1 jerk
125, 130, 135, 140f, 140
6×3 front squats 145
3×10 back squats 155
WOD
Amrap in 12
5 squat cleans 115
50 ft hand stand walk
3rds + 3 squat cleans
Ready to feel strong again. Until then I will keep it light. Stretching, mobilizing until pm session…
Doing Tabata.work later.
Andrea… It was so nice to meet you at Shredfest! Great job… Hope to cross paths again!!
Thanks Megan! You also! I’m sure we will… Great job this weekend!
AM….
Snatch – 70kg – technique sucked today!
Clean and Jerk – 90kg
Squat
1.) 140kg
2.) 150kg
3.) 160kg
Legs are fried!
Conditioning…later? maybe…
no airdyne..
Row and Burpees
39 Cals
30 Burp
37 Cals
28 Burp
134 total reps
1) 165…drop and reset after 1st hi-hang
2) 205 drop to reset after first push jerk
3a) 115
3b) 185 (probably a bit lazy)
Str –
295 for all 3 sets, horrible screams and shit form on the 10th rep
Cnd –
45 and 42 on rower, lowest was 8 on burpees each round.
1) 135 no drop and reset
2) 155 no drop and reset
3a) 45# first time duck walking
3b) 205#
strength
275×3
conditioning
our airdyne display is broken, so idk cals. 55 burpees total. lowest set was 6
BBG: (Did sets of 1 rep. Was confused about going heavier than last week’s singles)
1. 145#
2. 185# x 2, 195# x 3
3a. 95#
4a. 145#, 155#, 165#
Strength:
185 (way too light), 225, 235
Conditioning:
128 Total Cals/Reps (Using Airdyne)
BBG
1) 185 dropped after first set
2) 225 dropped after first set
3a) 95, 115, 135
3b) 205
STR
skipped
COND
Row= 36, 37
Burpees= 38, 38
Total= 149
cond:
row: 44, 44
burpees: 32, 31
total – 151
BBGym:
1) 4×125, 130
2) 5×165
3a) 3×95#
3b) 145, 150, 155
Strength:
225, 2×235
Conditioning:
AirDyne: 42, 44
Burpee: 28, 28
Total: 142
M/F/S
2/9/5
-love/hate relationship with Tuesday’s 2hr sessions
bbg
1)145, 155, 165, 175f x 2 (on hi hang both times)
2)na
3a)95, 115, 135
3b)165,175, 185
str
tomorrow
cond
row-31, 27
burpee-26, 21
str
275, 285, 295
BBG:
1) 5×1 3-position C+PJ: 195, 205, 205, 215, 215
2) 5×1 3-position Snatch: 175, 185, 195, 205F, 205
STRENGTH:
1a) 3×10 Back Squat: 265, 275, 285
1b) 3×5 Push Press: 185, 205, 210
COND:
Row: 41
Burpee: 35
Row: 32
Burpee: 30
Does anyone train Outlaw in the San Jose Ca area??
Snatch up to 225 back still blown up from the weekend….
Skipped strength…
Hit one set of push press at 205 and then went for pr 280lb 20lb pr!
Conditioning: 157
Row 45-40
Burpee-37-35
BB Gymnastics
1)185#
2)225#
3a)Skipped
3b)skipped
Strength
275-315(9)-315(6)
Conditioning
AD-37,37
Burpees-31,31
8/8/8
BBG:
1) 135#, 135#, 140#, 140#, 145#
2) 175#, 180#, 185#, 185#, 190#
3a) 95#, 100#, 105#
3b) 155# 165# 175#
Strength:
235#, 245#, 260# – (just cause Rider did 255#)
Conditioning:
Row-40/38
Burpees- 31/32
shit look who decided to post, put your full name on here MILLINGER!
you need that extra 5#
BBG
1. 75/80/85/85/90
2. 95/95/100/100/100
3a 35#
3b 95#
Strength
145
Conditioning
Row 21
Burpees 44
Row 20
Burpees 40
Snatch : 135-145-155-155. Missed high hang on two
Cj: 185 all. No missed
Dw: first time. Did 75 and worked on external rotation.
Push press : 175-165-165
Squat: 215-235-250
Con: 33/28. 35/29
1. up to 175 (f)
2. up to 215 (f)
1a) skip
1b) 185lb
Stg: 3×10 245/255/265
COND:
Holy hell… Thank you Rudy.
Snatch:
103 – failed reps
98 – easy on my muscles but my hands were killing me
103 – added lifting straps and it was solid
113 – I could focus on my form instead of tearing my thumbs off
118 – felt good
Cleans: I did them all with lifting straps; could have cleaned more but the push jerk was getting heavy
123,123,133,133,138 – failed the last PJ
Duck Walk: Interesting… I felt like it reinforced good OH upper body position.
33, 43, 53
Push Press: my shoulders were SHOT
123
128
133 – failed miserably
103 – wow
Back Squat: I was delirious at this point… but I was really happy with how heavy I could go.
173, 178, 183
Row: 6,5,4,6 and 6,6,5,5
Burpees (YAY!): 9,8,8,8 and 9,9,8,8,
Quite the ass kicker today!!
BBG:
1) 103 all sets
2) 133 all sets
3a) 63 (should have gone heavier, but good for first time)
3b) 125 (should have gone heavier)
Strength:
BS: 180
Cond:
Cals 28, Burpees 28
Cals 27, Burpees 28
2/3/3
I think I really need to invest in lifting straps. My hands are destroyed on a frequent basis; and after today they are exceptionally bad.
I got mine from Rogue for $12 (leahter ones) and they’re great! They really help me focus on using my muscles and work on my form, instead of whining about my palms being ripped apart…
What does 2/3/3 mean?
Thanks for the advice about the straps! I will have to get some! 🙂
2/3/3 is Mood/Fatigue/Soreness
1 is the best and 10 is the worst 🙂 Helps you remember how you felt that day. Glad you started posting!
1) 170
3 fails at 2nd hihang. Caught it, just fell over in bottom.
2) 185×2 205×3
Failed last push jerk.
5×2 of this was terrible.
Other strength maybe later.
Conditioning:
115 reps total
61 burpees
54 calories.
2/3/3
Squats: 260 275 285
Last set hurt.
Not huge weight but this is around 87% of my max. Something is wrong with me.
3pos snatch: 60
3pos cj: 95
dw: know idea
push press: 90
cond: actually changed things up, since i can row pretty good I hit a weakness: handstand holds – so HS holds & burpee tabatas. did a few rope climbs too, showing someone the technique.
Snatch-75-75-75-75-85. working on transfer from spplit to squat snatch still.
Clean-115* did saturdays work yesterday. legs are beaaaat.
3-45lbs. holy hell that was tough. and i dont have much space.
4-135-145-145
Strength
155-185-205. prolly shouda started at 205
Skipped Cond. Hmwrk.
1/6/2
BBG:
1) 135 – failed final hi-hang snatch
2) 185×2 – lots of failure, 165×3 – failed set 4
3) 95 – these suck, can anyone explain what these help to develop
4) 135 – easiest piece of the entire workout
Strength:
205, 225, 225 – could possibly do a little more, but legs were fried already
Conditioning
Cal Row – 34, 36
Burpees – 25, 27
Today was about as exhausted as a workout has made me since starting The Way a couple months ago. Not sure if what I ate yesterday made that big of a difference or what the deal was, but I was struggling from the beginning.
BB Gymnastics
1) 5X2 3 Position Snatch (low to high) – 63 lbs (working form)
2) 5X2 3 Position Clean + 1 Push Jerk (low to high) – 93 lbs (working form)
3a) 3X3 5-Step Duck Walk – 33 lbs – first time
3b) 3X5 Push Press – 93, 98, 103
Strength
Back Squat: 3X10 – 158, 163, 168
Conditioning
Complete 2 cycles of…
4 round Tabata of:
Row
Rd 1 – 27 Kcal
Rd 2 – 28 Kcal
4 round Tabata of:
Burpees
Rd 1 – 30 Burpees
Rd 2 – 29 Burpees
BBG
1) 135# (missed quite a few from the hi-hang)
2) 155#
3) Skipped
Strength
185, 205, 215
Conditioning
Row – 57 calories
Burpees – 65
BBG
1- 155/155/165/170(fail on high hang)/170!
2- 205/205/215/225/235
3a- 95 across. first time
3b- 185 across
STR
205/225/245
Conditioning
Bike (not an airdyne)- 60 calories
Burpees – 65 (lowest round 8)
2/2/6 (mid-back wicked sore)
29/m/5’11″/180
BBG
1) 95-115-115-115-115 (2 reps killed me)
2) 135-155-185-185-185
3a) 45-65-85
3b) 135-155-185
Strength
225-245-265 (pleased with this, maybe could have done more with more time)
Conditioning
No time. Really wanted to do this one.
BB Gymnastics
1) 115# no fails
2) 155 x 3 but failed second high hang on 2nd and 3rd, last 2 with 135#
3a) 45#
3b) 155
Strength
Back Squat: 185, 205, 225 3rd set was where I should have started and went up minimal
Conditioning
Row for Calories – 37+36= 73
Burpees- 25+22=47
bbg
1) 55, 60, 65, 70, 75
2) 75, 85, 95, 105, 110
3a) skipped
3b) 105, 115, 125
strength
170# all sets (75% of 1rm)
cond
airdyne AD2- 51, 50
burpees- 24, 24
BBG
Snatch all sets at 115
Cleans 125x 4 sets, 135
Duck walks 45
Push press- dual kbs 16-20-20
Squats 135-155-170
90+ squats today huh, nice
BBG:
1.) 155-155-160-160-165 No misses
2.) 205-205-210-210-210 No misses
3a.) 95 duck walk-1st time
3b.) 160-170-185
Cond:
Airdyne: 51, 49 calories
Burpees: 12,9,7,7,11,9,7,7,8
This was different and fun…Haha
3/3/5
Squats: 295-300-300
BBG
1-155
2- 185
3-135
Strength
@205
Conditioning
Airidyne- lowest score was 9 cal
burpees- lowest score was 8
BBG
1) 93lbs (70%)
2) 113lbs (60%)
-wanted to scale back a bit on the oly lifts today to have a day of oly lifting that felt good.. Success!
3a) 65-75-80lbs
3b) 103-113-113 (my instinct was to push jerk so I kept it relatively light)
Strength
185-190-190lbs (71%-73%)
Conditioning
129 total reps RX
Row: 28, 27
Burpees: 39, 35
That was long and exhausting but really, really fun.
BBG
Snatch – 185 all sets. Hands…
C&J – 225. A lot of trouble here with these doubles. Hands torched.
Duck – 95,135,135
Push Press – 185,185,205
Strength (High Bar)
315,295,315(7)
Conditioning
Row – 77 calories (10 high, 9 low)
Burpees – 68 total (11 high, 7 low)
M/5’8″/38/187
BB Gym:
1) 145; #technique
2) 185; #technique
3a) 115; first time Duck walking
3b) 205
Strength:
345, 345, 345
Conditioning:
Row- 28, 27
Burpees – 31, 32
3rd set of 10 Back Squats, @ 345. #Cake
41/6’2″/205#
BBG:
1) 135/155/165/175/185#
2) 155/175/195/205/205# – back was lit up, had to back down weight from last week’s singles. Last week I ended on 242#. I’m smoked
Duck: 95/105/115#
PP: 185/135/135# – can’t regress on shoulder recovery, backed this down and did split static press after the first round.
S:
235/245/265# – last set got tough
C:
Total: 141
Row 1: 42 (13/11/10/8)
Burp 1: 33 (9/9/8/7) – jump w/clap
Row 2: 37 (11/10/8/8)
Burp 2: 29 (9/7/7/6)
Had to use # instead of kg tonight so between the math and workout, it’s been one heck of a night. Brutal session especially with doubles that were supposed to be heavier than last week.
Question: Should I be shooting for a single weight manageable for all sets or increase weight with each round? I see folks doing it both ways and curious if there is a majority preference based on best results.
3pos Snatch@ 115 unbroken
3 pos C&J@ 135 unbroken
Duck walk@ 65 first timer
Push press@ 165
Squats@ 205
Did burpee and double under tabata lost track of reps, did 6 of 8 sets of doubles unbroken, just went all out it felt good.
BBG –
1) Up to 150# (5# more than last week, done as TnG Power for all)
2) Up to 205#, (20# less than last week, done as TnG Power for all)
Str –
Up to 245#
Cond – Done Wed early AM
AD – 42 Cals
Bu – 29
AD – 37 Cals
Bu – 30
Snatch: 135 Across
Clean: 185 Across (Focused more on form and rhythm
Duck Walk: 95 (First Timer)
Push Press: 185-185-225
Back Squat:
1) 365
2) 405 No fails, excited is an understatement.
3) 425 Hit one rep…Disappointed is an understatement. I had nothing left. I could have maybe hit 3-5 reps, but called it early.
Conditioning:
Rower: 10-10-10-9
Burpees:10-9-9-7
Rower: 12-10-9-9
Burpees: 11-8-8-8
Snatch: First set I did at 115, then it suddenly felt like someone shot butane down my throat and lit a match, I dropped to 95 for the other 4, still had a butane aftertaste
C&J: Did 135 throughout
Skipped 3a and 3b
Back Squat:
210, 210, 220 (I was extremely please with 220, because in May when I started Outlaw that was my 1RM)
Conditioning:
Rower – my rower doesn’t do calories, just rowed ballz out
Burpees – 1st Cycle 23, 2nd Cycle 23
BB
135#
185#
45# awkward
Push press @135# 185#(only 3 reps) 155#
Strength
225# 225# 185#
Con
Score of 119
BBG
3 pos snatch – 145# for all
spent time working on just hsc at 210#
Duck walk – could find a rhythm so did 125# with a 10 count hold at bottom
Push press – shoulder were really wobbly so stuck to fast reps at 155#
Strength
skipped – will hit tomorrow
Conditioning
done with Rower, AD is at home and wasn’t home today.
7-8 burpees each time and a little over 100m on rows
BBG:
Sn. 115 no Fail Felt heavy
C&J. 155, last week was 165..
Duck walk @ 65lbs, next time go heavier
Press @ 145
Str: 3×10 @ 155, hip flexor bothering me.
Cond : Rower :42, 39
Burpees: 25, 23
BBG:
1) 2×95#, 2×90#, 1×100# (failed 2nd pull of first snatch and 3rd of second)
2) 120#. Felt super tired and did not feel at all like going higher
3a) 2×65#, 1×75#. Holly crap…walking backwards is an art form.
3b) 115#. could have gone higher, but was scared to fail last reps.
Strength:
2×155#, 1×165#
conditioning:
Did box conditioning, took me 18:58mins:
rounds of:
15 thrusters@75#
10 burpee box jumps@60cm
15 KB taters@35#
10 BBJ@60cm
15 K2E
10 BBJ@60cm
15 pull ups
10 BBJ@60cm
bbg:
3 position snatch 95#
back squats 155#
conditioning: with 53# kb instead of rowing
79 kbs, 51 burpees 130 reps
BBG:
1)Snatch 65lb, didnt go up-coming off injury
2)Cleans and PJ 95lb first set, 105lb on rest
3a)Duck walk 35lb first time
3b)PP 95lb, did some at 100 and 105 but not all 5 so I dropped weight
Strength: 155lb all sets
Conditioning: row 20/22 Burpees 24/26
BBG:
1.) Could not go heavier than last week x2 each set so tried x1 ~ couldn’t keep up with that either (last week 165 across)
170x1x1x1x1x(dropped on H)~x1x1x(failed on high)x1xf
155x1x1
2.) Same as above (last week 195 across)
200x1x1xf
185x1x1x1x1x1x1x1
3a.)115
3b.)155
Strength:
1.) 205, 205, 215
Conditioning:
Row: 36, 35
Burpee: 28, 29
BBG
1) 75,85,85,90,95
2) 135/95,155/115,175/125×3
3a 2×3 95,115
3b 3×5 125,135,135
STR
225,225,245
Cond
Air dyne 7,9,9,7 5,5,7,5= 54
Burpees 8,7,7,6. 6,6,7,6=54
Getting cal to start on air dyne hard.
BB Gymnastics
1) 3 Position Snatch- 75/85/95/105, slowly starting to snatch again, shoulder injury
2) 3 Position Clean + 1 Push Jerk (low to high) – 210
3a) 5-Step Duck Walk – 75
3b) Push Press – 165
Strength
Back Squat: 225/255/285, HBBS
Conditioning
Rows: R1 8/9/9/9 R2 9/9/9/9
Burpees: R1 7/8/7/7 R2 7/8/7/7
Bbg
3 pos snatch @50kg
3 pos clean @70kg
Duckwalk @40
Push press @70
Strength
Back squat 80/85/90kg
Conditioning
Row 100/99/98/100
Burpees 8/8/8/8
Row 100/99/98/98
Burpees 8/8/8/9
1) 5×2 3 position snatch @ 115#
Conditioning:
2 cycles:
Row for cals: 7/7/6/6
Burpees: 8/7/7/6
Row for cals: 7/7/6/7
Burpees: 8/7/6/6
bbg
1/ up to 70kg
2/ up to 90kg clean only
strength
120kg
conditioning
subbed rowing for high pulls 40kg. i know, i know.
high pulls 13 all sets
burpees 8 sets
burpees 8 all sets
BBG
1-80kg for all
2- 97.5kg for all (didnt jerk today, wrist was feeling funky)
Strength
125kg for all
Conditioning
41 cals, 35 burpees
40 cals, 34 burpees
was sick for a whole week, wow.
glad to be back.
did 1PS E30sec 5min at 185.
then 1PC E30sec 5min started at 230 went to 250 and back to 245 last 3reps.
then some other this with power snatches and pullups
Pushpress 215×4, 220×3,215×3,185×5
High Bar backsquat 235×10, 250×10, 270×11 def a PR!
then conditioning, felt great after being sick so long!
airdyne: 59Cal
Burpees 38
airdyne 50cal
burpees 34
181 total
fun day!