A. Back Squat 5x 60, 70, 75, 80, 80%
B. Front squat 5x 60, 65, 70, 70-75% of back squat for day (so if you worked up to 200lbs on your last set of back squats, you would work up to 70-75% of that weight for your last set of front squats)
C. Straight leg Deadlifts + shrug 2x10 @ 40-45% of clean
D. 3 sets of: max rep (-2) C2B pull-ups; rest 30 sec; max rep (-2) ring dips; rest 30 sec; 200m farmer carry; rest 2 min
E. 3x20 UB KBS @ 70/53… as little rest as possible but must stay UB
A. 117,135,145,155,155. Last set ouch
ReplyDeleteB. 95,100,110,115
C. @60.
D. C2b. 5,4,3. Happy with this as I couldn't so them last year
Ring dips with skinny red. 5,5,4
Used 44 for carry
E. 53 lbs. 20,20,18. Ub
Forearms done
A)165, 185, 200, 215, 215
ReplyDeleteB) 135, 140, 150, 160 (felt pretty easy)
C) 85
D) 4 4 3 cb, 1 2 1 ring dips, 53 walks, definitely broke and was really hard
E) miserable
Body weight moves are really bad right now. Will hopefully see large improvements in the next few weeks.
the front squats felt pretty easy, made my way up to 130.
ReplyDeletehamstrings will certainly be sore, from the 75#.
PU: 12,10,10. Dips: 2,2,1. lol. I officially dislike farmer's carry. OUCH
The kbs actually weren't that bad
I will no doubt be sore tomorrow
A. 120, 140, 150, 160, 160. Last set was the only one with any difficulty.
ReplyDeleteB. 90, 100, 105, 115 These were easy
C. 70. Felt easy
D. 12, 5, 8 C2B, 15, 10, 12 dips. 53# farmer carry put down once, three times, and twice. I am unhappy with the C2B because I no-repped 1-2 each round, just missing. My forearms were shot for the bar second round.
E. done.
A. 135, 155, 170, 180, 180 - last set was basically a fail. Owie
ReplyDeleteB. Worked up to 130 on front squats - felt heavy
C. 65 - easy
D. C2B: 8, 8, 8 Ring Dips: 8, 7, 8. 35# farmers carry: put down twice, three times, and three times.
E. Seriously thought these would be impossible after the farmers carries but I got them all unbroken, yay!
A. 105, 125, 130, 140, 140
ReplyDeleteB. 85, 95, 100, 105
C. 55lbs
D. 6, 5, 4 C2B 1 Strict and 3 negatives for RD.
E. 44lbs
1:15 to finish w/out warm up.
Felt good.