4 rounds of 30 seconds on/30 seconds off of
Then 5 rounds of
For time 3 rounds of
Results: Didn’t touch my chest to the bar on any attempt 😞… working on my form and back strength. Row 1:50-1:55-1:59.
Every 3 minutes for 12 minutes
Then EMOM for 10 minutes
Then 3 rounds of
Results:Used 155lbs for the Bench. Had to break up the plyo pushups near the end. Pullups 8-6-6-6-4+1+1.
6 rounds, resting 1 min between rounds
Then every 2 minutes for 8 minutes
Then 4 minutes of 30 seconds on, 30 seconds off
Results: Done as prescribed. Nice, basic strength and conditioning work. Used 130lbs for the Back Squat.
4 rounds, resting as needed
Then RepWerks Instagram workout from earlier this week.
6 sets, rest 2-3 minutes between sets
Then EMOM for 5 minutes
Results: Assuming my 1RM is 300lbs but haven’t tested that in 6 months or so. Part 1 used 210lbs. Part 2 used 105lbs (was harder than I expected, especially the last round).
Spend some time focusing on the Burgener Warmup with a Clean grip.
Then every 3 minutes for 18 minutes
Then every 3 minutes for 9 minutes
Then 3 sets of
Rest as needed between sets.
Results: Part 1 – 130lbs (barely got my elbows under the bar for the final hang clean). Part 2 – 95lbs. Very happy with this version of clean and press. The 10 reps are challenging, but given the 3 minute time to complete them you can focus on proper form for each individual rep. Had about 90 seconds to rest between sets.