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Ally B.
5x1 Heavy, across
2. Back Squat
20 rep max
3. GOAT TRAINING
Pick one of the following (A, B, or C), base on greatest weakness...
A. Handstand Push ups
OTM x 20
Odd: 5 HSPU - rings, elevated, kipping or strict
Even: 200m Run or 200m Row
B. Handstand Walking
OTM x 20
Odd: 10M Handstand Walk
Even: 200m Run or 200m Row
C. Overhead Strength
OTM x 20
Odd: 6 Push Press
Even: 200m Run or 200m Row
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ReplyDelete1.195#
ReplyDelete2. 255#
3. Done. Hsw progressions, run
Runs feel so funny after the 20rm. Serious crossfit problems. Lol!
DeleteIf I've never done a 20 set of Back Squats, where would you guesstimate one should start, based on 1RM?
ReplyDeleteProlly 55-65%
Delete1. 115#
Delete2. 165#, thought I had 185 on the bar, didn't realize it until about the 16th rep, wasn't going to do that again!
3. HSWalking and Running - Meh. Still can't really walk on my hands for shiz!
1. Skill work up to 155.
ReplyDelete2. 245. Too light. Need to go at least 265 next time.
3. Will do this afternoon.
First time poster. Been trying to follow along as best I can for the past 2 weeks or so (got a 1-year old at home and my wife is a nurse with a sporadic schedule). Hit this one up in my shed gym at about 5:15 this morning.
ReplyDelete1 - 165, snatch has been wonky lately, my PR is 200 but I've been missing around 175-185 lately.
2 - 225, could have gone to 245 probably, will push it up next time.
3 - Switched it up a bit. 5 Strict HSPU on the 0:90's until form breakdown. Made it 6 rounds. It was too wet, dark, and slippery/muddy to do the running without risking injury.
1.125 across
ReplyDelete2. 195 solid next time I'd like to try to break 200!
3. hswalking & rowing... last week I scaled the distance for both... this week I decided to do full distances and get a good base on how long this will take me... 23:13
1. 185# snatch across
ReplyDelete2. 295# 20rep squat
1) 205 felt super heavy
ReplyDelete2) 275
3) push press (started at 195, ended at 165), row
1. 154#
ReplyDelete2. 198#
3. Odd: HS walk (big progress for me. got many rounds unbroken)
Even: 12 BJ "games standard"
(were not able to run or row did BJ instead)
M/26/6.5/225#
195
ReplyDelete275 50# PR. dayum I haven't done this in a while.
Hspu and row
1. 205
ReplyDelete2. First time doing a 20 rep max, hit 235 but had gas left in the tank, next time will get more aggressive with the weight choice
3. Goats
Even) HSPU with Parallettes on top of plates - hit 6 all rounds except the last, only got 5.
Odd) 200 Meter Run - All runs were between 35-40 seconds for all rounds
1. 205. Felt really good
ReplyDelete2. 255# sucked, but should have gone heavier
3. HS walks w/ run. Handstand walks were all unbroken but 2.
175,180,180,185,185(f)
ReplyDelete245# could of done more but it still hurt!
strict hspu with 45# plate deficit, only had to kip last 2 rds
rowed all 38-43 sec, that was spicey for me
185 across
ReplyDelete250 and felt good
Rows and 7 HSPU. Did them at a deficit. Felt great
1. snatch - 165#
ReplyDelete2. 20rm BS - 245#
3. Even: HSPU x 6 (sub :22 every round)
Odd: 200m run (sub :40 every round)
1) 185
ReplyDelete2) 275
3) HSPU w/ 35lb bumper for deficit and Run
1. 85#
ReplyDelete2. Shooting pain in knee 3rd rep, stopped.
3. Kipping HSPU and runs.
1. 90kg across
ReplyDelete2. 265. Perfect weight choice, 18-20 was tough and back crampy
3. Deficit hspu with runs.
1. 195# across (them one at 205# just to feel it)
ReplyDelete2. 250# ( first time going for a 20 rep max, def had 10-15# left in me)
3. Push press:
5 x 165#, 2 x 155#, 3 x 145#
Rows: (faster averaging than last week)
37.2
37.9
38.3
39.4
40.1
40.8
40.9
41.2
41.1
38.8
Average= 39.6 (last weeks average was 40.61, 1 second faster on average. Pushed it and reaped the benefits)
1. 150#
ReplyDelete2. 255
3. HSPU AND ROWING
1.205 across. Been doing some posterior change loading work. Reallllly feels good now. Lookin to explode on PR's.
ReplyDelete2. 275- never done 20 rep max before. Could have done more.
3. Hspu on 45# plates and 200m run. Felt really good on the runs an all hspu unbroken and full depth.
PROGRESSSIOOOON!!!! Loving this programming.
2. Back squat 275x18
ReplyDelete3. HSPUs on 45s and rowing
1. 135, 145(f) 145 145 155(fx3) getting plenty high but not getting under it
ReplyDelete2. 20 Rm BS 255 pr
3. 200m row/20' handstand walk - these have improved alot since last week
Back squat - 295x20. First time, had more
ReplyDeleteOTM x 20:
Even - run
Odd - HSPU on 3 plates. 5 unbroken through 6 rounds then wheels came off last 4 rounds (4,2,3,3)
Squat snatch - stayed light to work form/mobility
1. 210 across. felt good with my snatches tonight
ReplyDelete2. 245 x 20. damn back squats
3. HSPU & Row. shoulder was buggin' but i managed to go unbroken on them
1.155 across
ReplyDelete2. 235 first time. Will go 245-250 next time
3. 135 push press (felt good)
20 double unders
1-185, 135, 145, 155, 165... Sloppy on 185 so got back to basics
ReplyDelete2-255, had some in the tanks, 265 or 275 next time
3-pp and rowing, 165 and all rows under 42 sec
1. 175 across
ReplyDelete2. did Snatch balance instead 2x5 @175
3. no time