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Friday…and then some


Awesome, pure awesome. How hard have you ever fought for a heavy squat?

Back Squat
5×3
Then,
2x800m Run w/ 2:30 Rest between

Hey now! For those of you interesting in comp training, I’ll be in Dallas for the weekend, but you guys are kicking off your homework on Saturday at 10. I will be expecting all of you to give me your reps/weights/times/ect on Monday when I get back.

Saturday at 10:00
5×2 Hang Squat Clean and Jerk
Full Recovery
Then,
4 Rounds
5 Hang Squat Snatches (115/75)
10 C2B Pullups
3:00 Rest
4 Rounds
20 Overhead Walking Lunge (115/75) [Total steps]
20 Cal Row
3:00 Rest
5:00 Max HSPU
**Those of you interested in competing in scaled competitions- same workout, just scale to the best of your abilities.

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3 Responses to “Friday…and then some”

  • Steve says:

    To answer your question: pretty damn hard.

    ***I believe it! That’s something I need to work on; really grinding out a slow, miserable squat.

  • Linda says:

    During the 800m run on Friday, knee started to hurt. Today, Saturday, not able to walk without pain. Used ice, took stuff, is anything else? Thanks.

    ***When into the run did it start to hurt? Where in the knee does it hurt? What stuff did you take? How was Sunday?

  • Roberto Bustos says:

    Heavy Oly workout the day before Saturday team workout? Stupid stupid stupid. Never again.
    Hang Squat Clean and Jerk 5×2 = 135# x2, 135# x2, 145# x2, 155# x2, 160# x2, 162# x2
    4 Rounds, 5 Hang Squat Snatches @ 85#, 10 Chest to Bar Pullups = 10:05, rest 3:00
    4 Rounds, 20 Overhead Walking Lunges @ 85#, 20 cal Row = 16:55, rest 5:00
    5 min. Max Handstand Push Ups, scaled to 1 Abmat = 23.
    Needs work.

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