Day 3
For each exercise, all sets should be done with the same weight.
If you done 5 reps -> +2,5 kg

Back Squats 3 sets x 5 reps
5-5-5 -> 70.0 kg

Bench Press 3 sets x 5 reps
5-5-5 -> 42.5 kg

Deadlift 1 set x 5 reps
5- -> 77.5 kg

ready for +2,5kg

AMRAP 15:00

10x hand-release push-ups
15x abmat sit-ups
20x air squats

Towel Chin Ups + Strict Push Ups (elbows touching sides, palms in close):
- 3 rounds
- 10 + 10

Standing Dumbell Curls + Tricep Kick Backs (each arm):
- 16kg x 10 + 10kg x 10 (each dumbbell)
- 18kg x 10 + 10kg x 10
- 20kg x 10 + 10kg x 10
- 22kg x 9 + 10kg x 10
- 24kg x 7 + 10kg x 10

Standing Ezi Bar Curl + Wide Dumbbell Curls + Weighted DIps:
- 3 rounds
- 20kg x 10 + 10kg x 7 + 20kg x 10

Cable Tricep Push Down (with rope):
- 16kg x 10
- 21kg x 10
- 28kg x 10

Lat Pull Down Machine (palms facing down, bicep curl bar down):
- 19kg x 10
- 26kg x 10
- 21.5kg x 10

Cable Tricep Pull Down (each arm) + Cable Bicep Curl (palms facing down):
- 6.25kg x 7 + 16.25kg x 10
- 8.75kg x 7 + 21.25kg x 10
- 8.75kg x 7 + 26.25kg x 10

Body Drag Barbell Curl + Barbell Curl + Push Ups (elbows touching sides, hands close):
- 20kg x 7 + 20kg x 7 + 10
- 22.5kg x 7 + 22.5kg x 6 + 10
- 25kg x 7 + 25kg x 7 + 10
- 30kg x 7 + 30kg x 7 + 10

Barbell Curls (bottom half, top half, full) + Push Ups (elbows touching sides, hands close):
- 3 rounds, can't drop barbell untill all reps done in set
- 17.5kg x 3,3,3,2,2,2,1,1,1 + 10

Row 500m @ 2mins/500m

ME Upper
Reverse Band Bench Max 3 - worked up to 175x3
make small jumps in weight, get the sets in.

Assistance
Tricep rollbacks-60 reps @12#
Dips 3×12
Shoulder press 4×8

Metcon
3 rnds
100m prowler push w 50#
25 dueling ropes

ME Lower
Deadlift Opposite style Max 2 - work up to 235x2 sumo; not my fav but felt good
(If you pull sumo, switch to conventional)

Assistance
Front Squats 4×8 Heavy @145
Reverse Hyper 4×10
GHR Situps 4×10
Metcon
Prowler Sprints.. Add weight every trip - 10 min cap w 30 seconds rest between trips
worked from 50 to 110# adding 10#s each trip

3 RFT:
500m Row
50 Air Squats
50 Double Unders

Took 21:00 to finish. Really worked on my form for the rowing, but still only managed 1:50 as my best 500m time. I'm debating if I need to increase the tension or pace at my current tension. 50 Air Squats had to be broken up, definitely need to work on them. As for the Double Unders, I was able to string together 26 consectively in my last set.

I strained a muscle in my back yesterday with poor form on Dead Lifts, but I went into this workout with focus on this in my warm-up - came out of the workout feeling better at the end than in the beginning.

This workout was a sign of the times that my cardio needs some serious work - need to continue pushing outside my comfort zone.

Strength: Back Squat:

1x10 255lbs
1x8 275 lbs
1x6 305 lbs
1x4 325 lbs
1x2 345 lbs

WOD: 3 rounds for time:
-30 pull-ups
-50 double unders
-10 handstand push-ups

Clean and Jerk:

Practiced singles with 185lb...

2 x 10 minute strength couplets:

1)
KB/BB Front Squat & Strict Pullups ladders
1-2-3-4-5 of the couplet. Keep repeating for the 10 minute duration. This is not a conditioning AMRAP. Go for weight and focus on form.

Front Squat Weight
Round 1: 185
Round 2: 205
Round 3: 225

2)
Heavy Swings & KB/BB Push Presses - 10 minutes
2 swings, 4 swings, 6 swings, 8 swings, 10 swings
1 Push Press, 2 Push Presses, 3 push presses, 4 push presses, 5 push presses

Round 1: 88lb KB, 155lb Push Press
Round 2: 100lb KB, 165lb Push Press

• Lane of Pain sprint relay finisher 6 x 50 yd dashes

-Skipping/Pushups Warmup

-3mins Team 24kg KB Swings 30sec each (work:rest = 1:1)
Matty O & Bretto 87

-3rounds each of 22 Burpees (work:rest = 1:1)

-8min AMRAP Team 200m Overhead 5kg Plate Run 1 at a time.
Matty O & Bretto 5 rounds each

-5mins Team 10kg Dumbell Hang Cleans 30sec each (work:rest = 1:1)
Matty O & Bretto 165

• 45 Air Squats AQAP.

-Buy In-
5/3/1 Makeup or Mobility Work
Cycle 1 Squat (low Bar)
5 x 185#
5 x 215#
5+ x 240# (15 reps)
Skill: Hang Cleans
WOD
Hang Clean 1-1-1-1-1-1-1-1
155-165-175-180-185(f)-185(f)-185(f)-185-190
Failed attempts at 185 were so close, I didn't want to drop down in weight. Just had to get my head out of my ass and concentrate and pull. Lost 1st attempt with a shitty catch. Lost 2nd attempt in bottom of squat, poor rack position. 3rd attempt had it, but actually was to far back on my heels when coming out of front squat, lost balance and lost the barbell. 4th attempt felt like 135# after I focused. 190# felt easy too. Lesson of the day, FOCUS DUMBASS!

-Cash Out-
Max Height Box Jump - 40"