Okay, here comes the accountability of “did you workout this week?” This week easily had some of the hardest workouts I’ve ever done. Especially Monday’s.
Monday
Strength
Back Squat
5 @ 40% (170)
5 @ 50% (215)
3 @ 60% (255)
5 @ 75% (315)
3 @ 85% (360)
1 PLUS @ 95% (405)
Reps: 2
EMOM for 10 minutes
2 Push Press of 1 RM (160#)
WOD (25 Minute limit)
1 mile run
Then…
5 Pull-ups
7 Push-ups
9 Air Squats
7 Thrusters (125/85)
5 Toes to Bar
Rounds: 4 + 7 Thrusters
Wednesday
Strength
Bench
5 @ 40% (85)
5 @ 50% (115)
3 @ 60% (135)
5 @ 75% (165)
3 @ 85% (185)
1 PLUS @ 95% (215)
Reps: 1
Strict
5 @ 40% (55)
5 @ 50% (75)
3 @ 60% (85)
5 @ 75% (105)
3 @ 85% (125)
1 PLUS @ 95% (140)
Reps: 2
WOD
3 Rounds for time
25 Box Jumps (24/20)
20 Wall Balls (20/15)
15 KB Swings (24/16)
10 Push Ups (Hand Release)
5 Pull Ups (chest to bar is RX)
Time: 10:56
Friday
Strength
New 1RM Clean: 190
WOD
FOR TIME
“Grace”
30 Clean and Jerks (135#)
Time: 6:50
Saturday
Deadlift
5 @ 40% (135#)
5 @ 50% (175#)
3 @ 60% (215#)
5 @ 75% (265#)
3 @ 85% (305#)
1 PLUS @ 95% (335#)
Reps: 3
WOD
4 minute AMRAP (x 3 with 1 minute rest between rounds)
4 Dead Lifts (245#)
12 Squat Snatches (95#)
36 Double Unders
Rounds: 4 + 4 Deadlifts
What did you do this week? Post it in the comments.
