Tuesday 12032013

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Bryan
Bryan

Fitness

A.  Back Squats – 5 – 4 – 3 – 5 – 4 – 3  w/3 Min Rest

B.  5 Sets

10 x Thrusters

(Increase load per set) 

 

30 Sec Max Meter Row

2 Min Rest after each Set

Performance

A.  Back Squat – 5 – 4 – 3 – 5 – 4 – 3 w/3 Min Rest

 

B.  5 Sets 

5 x TNG Squat Clean Thrusters 

(Increase load per set) 

30 Sec Max Meter Row 

2 Min Rest after each Set 

Sport 

A.  Back Squat – 5 – 4 – 3 – 5 – 4 – 3 w/3 Min Rest

B.  5 Sets 

7 x TNG Squat Clean Thrusters 

(Increase load per set) 

30 Sec Max Meter Row 

2 Min Rest after each Set 

-Post results under comments  

11 Responses
  1. Sara Jech

    A. 155- 165-175
    165-175-185

    B. 55 lbs – 158 M
    65 lbs – 160 M
    85 lbs – 154 M
    95 lbs – 138 M
    100 lbs – 158 M
    Wishing I would have started a bit heavier, but overall great workout!!

  2. Joel

    Performance.
    A 135-165-185 / 185-215-245 then had some time left so got a new 1RM at 275.
    B. 2 rounds of 65# and 3 rounds of 75# (left shoulder area felt funky) and 828m rowing.
    Those squat clean thrusters were not pretty.

  3. Nicole Chovan

    Sport
    A, 185-200-215 then 215-235-250 (failed on first rep) 250 for 2! (PR)
    B. was a little ambitious with the squat clean thrusters.
    95-130
    105-130
    110 (not TNG so scaled back)- 130
    105- 126
    105-133
    Should have set my damper much higher (was only at 5 and probably should have been at 8)

    Then EMOM 10 minutes
    Even- 10 kipping HSPU (unbroken)- although my last set was 3+7
    Odd- 10 ring rows

    Then mobility! It’s important! Don’t blow it off! 🙂

  4. Staci Vinz

    Sport:
    A. 175-185-195-195-210-220
    B. Thought it was 40 sec row….oops!!! (Sorry Susan. I swear it said 40 sec on the website).
    75/206m
    85/202m
    95/195m
    105/191m
    115/193m

  5. JennF

    A. last reps were 175, failed on rep 3 on first try, then rested and tried again.
    B. 55/147; 65/150; 75/150, 85/150; 95/150

  6. Carrie

    Performance
    A. 155,175,185, 175,195,205. Really tried to not lean forward and stay in my heels.
    B. 55,55,65,75,75. 808 total Meters. Probably should’ve gone up in weight more. Struggle where to start the weight and how much to add. Legs were tired after this one.

  7. Jen

    A. Back Squat – 5 – 4 – 3 – 5 – 4 – 3 w/3 Min Rest: 85-95-105-95-105?-120 – Nice job to my partners Erica and Angel – strong ladies!!

    B. 5 Sets: 5 x TNG Squat Clean Thrusters – done with Erica – I did 55# and stayed with that weight to not aggravate my shoulder. Good workout!!

    30 Sec Max Meter Row

    2 Min Rest after each Set