Strawberry

Tuesday Aug 1 2017


For these heavy squats, take time on each to think about your setup. 
Are your knees out?
Is your core tight?
Are your eyes up?
Is the weight in your heels?
Are your elbows down?
If yes, squat your weight and make it look beautiful. 
If it's too heavy to maintain all of those requirements, shoot for closer to 70% and strive for success. 
(That's why it says approx. ~grant)
1.) 2 Back Squat @ approx 80% every 90 sec. for 6 rounds 
2.) Strawberry
8 minutes to complete as many rounds as possible:
5 Clean & Jerks 165/115lb, Clean & Jerk is in any form
12 Bar Facing Burpees
*3.) 10 minute Plank
Every time you break 200m run
Note: record longest and shortest hold time
*4.) 5 x 3 Snatch at low hang from blocks @ approx 70% 
Note: Directly below knees. Rest as needed
*5.) 20 minute Handstand Walk Obstacle Course
Note: set up plates to walk over, abmats for free standing handstand push-ups attempts. Keep it fun!
*6.) Row 2K at moderate pace
Then no rest
Row 500m for time

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Ross Van Enkevort293d

Grant protecting his work out posts from afar.

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2+7 burpees Rx
Back squat @ 145#
3+9 burpees
175 BS, 10 min plank w/3 or 4 runs?
3 + 3 cleans
95#, bs at 145#, snatch at 65#, 2k row and 500m row done, 100cal on assault
3+5c&j @ 85#
Squats felt great at 140# wheeee!!!
3 rds +7 burpee, 135#
245 squat
That was a fun one. Would've been more fun if I could breathe.🤧 Bs 215#
3 + 7 burpees 65#
BS 100#
4 + 6 burpees 85#
140# BS
7rds 95#cl & 12 situps
Bs 215.
315# BS
3 + 8 BFB @ 135#
PRd BS in rd 1 @265# (15#pr) for both 1rm & 2rm. Came out too ambitious & following rds could have gone better but happy so 👍🏻 2- 265# (1/2), 3-255# (2/2), 4-255# (1/2), 5- 245# (2/2), 6-245# (1/2)
Squats up to 185. Back not feeling it today
5 + 4 burpees - 65# (no jerk)
Pain at 85# cleans with my shoulder :(
At home with baby- 2 rounds 85# clean
Did 3 rounds of Nancy as before to sweat a little
195# backsquat
BS 315 4+2 c&j rx
135# BS 4 rds C&J 95# (box jumps instead of burpees due to bad wrist)
6+1 clean and jerk
3 + 3 c&j @ 75#
125# BS
4+4 clean
BS: 280
3 rnds Rx
BS @ 235. EC - plank hold and he walk work
4rds and 1 c&j at 135#
BS at 265#
4+4c&j I like that one, it had a special sauce to it
205#bs | 7.5mi trail run. Saturday is gonna kick my ass
4+4 @ 95#
BS 185#...worked on snatching technique (heels and speed), 5 rounds 10 ring dips, 10 ring dips, handstand walk
3 + 5 burpees 105# // 165# BS
10 min plank
5rds 75#/prego burpees
bs 115x4, 120x2
155# bs - need to squat more often
4 + 3 c&j at 115#
4 + 1 clean RX
BS 275#
195# BS
4 + 5 c&j
BS 315 x 2 rds/345 x 4 rds
BS @260; E.C. 6 mile run w 20lb vest
HBBS doubles - all reps @ 275# - no belt / HG - Muscle snatch triples - barbell,65,75,85,95,105,115, single @ 125# / Plank on elbows - 3,2,2,1.5,1.5 minutes for 10 minutes total.
3 rounds #85
Bs #150
155#bs/3 + 5 bfb @ 95
4+2 c&j, 105#
BS 185#
3 + 1 C&J RX
Bs 275#
4 rounds / 180# BS
SO fun. Definitely loving all the crazy looks I get at the base gym... like what the heck is that chick doing 😂
3 + 8 Burpees @ 135#
185# BS
**@#65. BS @#115 "elbows down T!" (no box!!😊) No EC.
4 + 2 burpees
205# BS
4 rounds, 135#
4 rds + 2 BFB Rx
295#
5+2 c&j
Squats @310
3 + 4 sit ups, 30#, burpees first round, then 12 squats & situps. First time doing burpees in about 2 months... it feels kind of weird to be happy about doing them again!
BS 95 - 105#
4+1cj 135#
245# bs