Workout #1:
Set 1: 3 OTM for 10 Minutes
First 5 - Box Front Squat @ 155#
Last 5 - DE Front Squat @ 115#
Set 2:
10 Parallette HSPU
10 Nose-to-Floor HSPU
5 CF Standard HSPU
Set 3: for time...
100 Overhead Squats @ 105#
*every time the bar touches the ground you owe 5 burpees at the end of the workout (factored into time)
(11:55)
Set 4: 5x
Shoulder Stone (right side)
6 Squats
Shoulder Stone (left side)
6 Squats
12 GHD Situps
(8:30 ish)
Workout #2:
4 x 200m on the 2:00 (goal should be 30 seconds for each 200)
Rest 5 minutes
8 x 400m on the 3:30 (goal should be 65 seconds for each 400)
Notes:
Last time I did Set 3 was at 95# and took me 13:40ish. I dropped the bar 7 times (including one accident where my right side did a snatch to get the bar up but my left side stopped at a clean) so I did 35 burpees at the end. I'm a little disappointed in how long it took me to get through the burpees considering I was done the OHS in under 9 minutes. I know I can do this faster, so I'll probably do another variation of this in the next week or so.
Set 4 I used a 50# slam ball. It's the heaviest thing we had in the gym that resembles a stone. Rob O did this with a 175# stone, but he's a lot stronger than me. I would have wanted to use something closer to 50% bodyweight, but it probably would have taken me a little longer. Either way, sweet set. Just didn't think to start timing it until after the first set, hence the ish time.
Set 1: 3 OTM for 10 Minutes
First 5 - Box Front Squat @ 155#
Last 5 - DE Front Squat @ 115#
Set 2:
10 Parallette HSPU
10 Nose-to-Floor HSPU
5 CF Standard HSPU
Set 3: for time...
100 Overhead Squats @ 105#
*every time the bar touches the ground you owe 5 burpees at the end of the workout (factored into time)
(11:55)
Set 4: 5x
Shoulder Stone (right side)
6 Squats
Shoulder Stone (left side)
6 Squats
12 GHD Situps
(8:30 ish)
Workout #2:
4 x 200m on the 2:00 (goal should be 30 seconds for each 200)
Rest 5 minutes
8 x 400m on the 3:30 (goal should be 65 seconds for each 400)
Notes:
Last time I did Set 3 was at 95# and took me 13:40ish. I dropped the bar 7 times (including one accident where my right side did a snatch to get the bar up but my left side stopped at a clean) so I did 35 burpees at the end. I'm a little disappointed in how long it took me to get through the burpees considering I was done the OHS in under 9 minutes. I know I can do this faster, so I'll probably do another variation of this in the next week or so.
Set 4 I used a 50# slam ball. It's the heaviest thing we had in the gym that resembles a stone. Rob O did this with a 175# stone, but he's a lot stronger than me. I would have wanted to use something closer to 50% bodyweight, but it probably would have taken me a little longer. Either way, sweet set. Just didn't think to start timing it until after the first set, hence the ish time.
