Sass Pants

Monday Oct 22 2018


It isn’t until the moment arrives that you will ever know if you’re mentally prepared for what lies in front of you but you can know if your body is able. Train the body and then the brain can concentrate on the important stuff. 
Have a great Monday 
1.) Every 90 seconds for 5 rounds 3 Back Squat establishing a 3RM 
Rest 3 minutes
Max Effort @ approx 90% of established 
*2.) Every 2 minutes for 5 rounds 3 Split Jerk establishing a 3RM
Then 
Max Effort @ approx 90% of established 3RM 
Establish 3RM + 1 ME set @ approx 90% of 2-5. You can use the same scheme as above or do your own, do not rest greater than 3 minutes between sets. 
Complete *3 & *4 using the same rep scheme as above, rest as you wish between sets
*3.) Push Press 
*4.) Bench Press 
1.) Sass-pants
30 Chest to Bar Pull-ups 
20 Kettle Bell Front Rack Lunge 2/1.5 pood 
10 Deficit Strict Handstand push-ups 3x45/2x45
30 Kettle Bell Front Rack Lunge 2/1.5 pood 
20 Chest to Bar Pull-ups 
*2.) 9-7-5
Strict Press 155/105lb
Dumbbell Weighted Ring Dips 45/25lb
*3.) 10 minutes banded Overhead Barbell Kettlebell Walk
Note: Clock keeps running continuously so the longer the bar sits on the floor, well the longer it sits on the floor. 
*4.) 5 Rounds 
10 Hip Extension 
10 Sumo Deadlift High Pull 95/65lb
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11:42 no plates
175 3rm bs
Branded strict chest to bar, two ab mat and plate for hspu, rx weight. Squats up to 140#, 125 for 5, yesterday’s workout with double under practice
11:04, jumping pull ups from box, hspu from box
BS up to 145#, 6@130#
10:25 double green banded pu, sp with 20# dB, packer tape kb
BS ^ 85#
Bs^135# then 9@115# slightly less and 90% 😬
10:13 with 2 plates for HSPU
405# 3RM. 12 @ 365#
6:38, kipping deficit 235x1 300x6
6:40; 335x3rep; 5reps@305
Bench press 255# 3rep 5rds every 2mins of 15 cal Assault bike 10 Bar over burpees
40# KB step up instead of lunge, 1 abmat strict HSPU. BS ^155#. 15@140#.
9:38 (HSPU from box)
BS 3RM ^ 135#, 10 @ 125#
12:22** 2 ab mats for hspu. they were weak
235# BS. / 5 @225#. Need to lay off squatting for a while. Patellar Tendon hates me./ EC of overhead KB walk. Fun!
195BS (10lb pr) , 5@ 175. 9:40, thin blue band c2b, hspu 25lb plate +abd mat
12:55 zero deficit HSPU, 53# kb
265# 3 rep BS, 10 at 240#
12:55 2 mats for strict hspu
BS up to 155#. Forgot my gym bag but discovered TOMS are totally acceptable for BS and the wod.
8:23, kipping hspu - shoulder not having strict
Squats ^180#; rehab
Finished sometime shortly after cap***
***C2B combo of triples and using band, HSPU deficit with 15 plates. BS 3RM 230#, bench press 3RM 130#, strict press 75#/10# DB ring dips, EMOM of ass bike and lateral bar over burpees, Sunday’s snatches and clean and jerks
10:44 - 1 ab mat & 1 plate
200# 3RM BS • 8 at 180#
2 ab mat strict. Tried one mat - woof. Went back to 2. ^240 BS. 3 rds HSPU max effort. Ring row/plank circuit.
355# BS
12:51, hspu on box, c2b first 10 then red band rest of round, then 2nd set 3 then rest red band. 155 # bs, 140# 8 reps
Studied for Calculus 2 - Exam 2 / Back squats & Sass Pants complete on 10/24/18 - 330# 3 rep - 10:24
6:50 c2b with green band, 2 ab mats
Bs #150, 6 @#135
BS to 145#/ 15@135/12:50
BS = / C2B, 1 pood lunge, mat and 10# plate hspu
^225x3 BS
9:20 (1.5 pd, box/parallels hspu)
175# bs, 8@160#
Long time. All the modifications and singles.
3rm BS to 195#, then 6 at 175#
7:28 (not deficit)
195# 3RM (205x1... ugh!) snatches ^140. E2MOM x 5 10 DL (175), 20 sit ups
***#30 BOR/#26 SA KB lunges/#18 SA KB SP. 5×{3 SA KB FS: #40/42.5/45/47.5/53, ME: 10@#45
11:03 continuously scaled back hspu. BS to 225
EC2 at 115 PP and 35 dumbbell dips. Bench Press EC up to 175 (body weight woo!) Then 5 at 160. A couple strict ring mus. Handstand walking, and core work. All the things!
11:33 25# plates
3RM 185-225#
10:27 one plate
235#, 205# x 10
10:36 (abmat)
345#
8:08, .5 jumping pus, .5 push ups, baby on, hspu from box
BS ^115, 6@105#