Tien

Tuesday Nov 27 2018


Today and tomorrow we will be lifting heavy barbells. The intent is to go unbroken when fresh. 
If you look at this weight and immediately think “singles” you need to scale. 
1.) EMOM for 7 Min
 3 Strict Press @ 65%
2.) 5 Rounds
5 Deadlift 315/225lb
10 Burpees Over Bar
50 Double Unders
*3.) 6x6 Overhead Squat @ 65%
*4.) Every 2 Min for 5 Rounds
1 Legless rope climb
10 Abmat Wallball Bounce Passes
10/7 Assault Bike Cals
*5.) 3 Rounds
10 Back Extensions
10 Reverse Hyper
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Chris Ness20d

What is 5 Roungs?

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9:37 215# DL, Singles SP @ 125#
10:19 @175#
60# SP
3 rounds (knee said done), 155#, 25 dubs each round, strict press at 45#, knee rehab
12:35 (135# DL)
SP @ 65
15:00 85# DL
55# SP... first post baby workout! Thanks to all the stroller pushers! 😊
10:49? 105# DL, plate step-ups
50# SP
14:58, 205 DL, SU in rounds 4&5
75# press. 18 strict pull-ups. Handstand walk practice.
10:50 135# DL & 1 min DU (25/rd)
SP @ 60#
SP @ 165#
13:17. sp 125
9:34(sub DU for 5MU)
E2m-5rds 1 legless rope climb 10abmat Wb bounce pass 10 Assault bike
SP 155
75# SP
12:51 175#DL
SP 70#
12:43 @ 295#
SP - 1-4 @ 105#, 5-7 @ 100# / Sarah SP @ 55#
13:09, 185DL, 25DU
50# SP EMOM
12 minute ish. 25 du 1st round and 50 singles, rest of rounds 100 singles except last round some du. Practiced du until 15 min cap. 165 lb deadlift
55 lb sp. 4.5 mile run earlier in day
14:42 235# DL
145# SP
9:29 (subbed jumping air squats for bar burpees *wrist)
Strict press @70#, 1 Legless rope climb/10 Abmat Wallball Bounce Passes/7Assault Bike Cals, hips to rings/Kipping pull-ups/banded twists, assault bike training
70# SP
12:07 **
205# DL (shoulder - grrr) - + had to drop all into singles. SP @ 85# (55%). BS 10 x 1 @ 255#. Bike 6 rds (5 cal light, 5 cal med, 5 cal sprint) 1 min rest.
13:28RX 115# sp
3x335# 7x340 BS 1x355 1x360 for a 15# PR
11:20 (275# DL)
SP @ 125
Studied for Calculus 2 Quiz / "Tien" complete on 11/28/18 in 8:19
12:45 super light DL, so sore #140
Strict press #55
Came in just under cap (225)
SP @ 80-100
70# SP
13:25 275# DL , sub SU’s
155 SP 4 rounds, 165 SP last 3 rounds.
Capped at 25 dus
~ 2 min per round doing dubs ☹️ 85# SP. 5 rounds: 10 T2B, 10 GHD 5:48
8:12*** -> 9 rounds
***Mods: #70 SA KB DL/10 Box overs/100 SU, turned it into a 15' AMRAP, SA DB SP @#20 Pre: BFR 15' bike.
13:05 275# DL 95# SP
EC got did