Fri 2-6-15


Workout of the Day
Every minute, on the minute, for as many minutes as possible…
Thruster + Push Press
*Minute 1 – 155/105 lbs
*Minute 2 – 165/110 lbs
*Minute 3 – 175/115 lbs
*Minute 4 – 185/120 lbs
*Minute 5 – 195/125 lbs
…and so on until you fail an attempt.
No second chances, you must stick the first attempt or you terminate the set and you’re done.

Every 2 minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 6 reps @ 70%
*Set 2 – 4 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 4 – 1 rep @ 95%
*Set 5 – Max Reps @ 90%

Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to breathe, brace and start their descent for the next rep.

Complete as many rounds and reps as possible in 5 minutes of:
10 Chest-to-Bar Pull-Ups
10 Alternating Pistols
10 Kipping Handstand Push-Ups

(I don’t love kipping HSPUs, but we’re only a few weeks out from the Open, and I need you all to be prepared for anything. That said, if you’re not comfortable kipping and/or the Open isn’t your primary goal, I would suggest performing 5 strict handstand push-ups instead of 10 kipping.)

Rest exactly 2 minutes, and then…

Complete as many round and reps as possible in 5 minutes of:
10 Burpee Box Jumps (24″/20″)
10 Shoulder to Overhead (135/95 lbs)


3 thoughts on “Fri 2-6-15

  1. Didn’t do enough reading today. Pulled part A from a clean. Did 10 strict HSPUs on C for each round. Oh well. At least I was less tired today.

    A) up to 205. Crashed into the bottom of the clean on 215.
    B) Had to shut it down. Should’ve gone lighter and had made reps.
    C) 3+16
    D) 2+8. Gassed. Out.

    Coached the nooner and then hit 14.4 for the first time. Easy pace, just wanted to get a feel.

    181 Rx

    Fun one!

  2. A. Up to 195, shoulder was feeling nasty after Wednesday so shut it down. Felt really light just not stable.
    B. Off 410, made all reps and then 4 at 90% (470). Ready to PR!
    C. 3 + 1 w/ 5 SHSPU (5 / 3-2 / 5). CTB were limiting factor here.
    D. 3 + 1. Ow.

  3. A) Did 245, didn’t attempt 255. Honestly just wasn’t very jazed up for this one
    B) Based on 450. Did 5 at 405. Beast mode.
    C) 2+26. Kipping HSPU were more difficult than I thought
    D) 2+16. No me gusta

    Did some handstand and midline work

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s