Weightlifting Buddy Day
Strict Press
Warm-up
Grab two partners, one person on the sled at all times. Take turns pushing the sled and sitting on the sled. Push it to the 400m or 300m mark depending on your ability level and back. Keep your heels on the ground and walk with the sled – driving with your entire legs.
Strength
High Bar Back Squat
4-3-2-1-2-3-4-X
These should all be heavy challenging sets.
After your last set immediately strip down the weight to a weight were you could do 10-15 reps with fresh and jump right back in for as many reps as you are able until your legs (not your heart) quit.
Barbell Bulgarian Split Squats
3×8 on each leg
*front shin should be parallel to the ground, get as low as possible
Partner up:
a. Barbell weighted GHD back extensions x 10
b. Barbell weighted GHD bench press x 10
* go immediately from set a to set b then switch partners. Perform 3 sets of each.
WOD
10 minute AMRAP
Heavy sled pushes.
Partner a pushes 20seconds
Partner b pushes 20 seconds
Partner c pushes 20 seconds for 10 rounds.
You choose the weight, it should be heavy enough where you have to walk with it, keep the feet on the ground.
I thought I posted last night but doesn’t seem to have gone through :/
Squat: 185 225 275 295 275 225 185 .. 185×15.
BSS: #75 – only got 2×8 on each leg, but still ouch.
Sleds: 5, 45# plates
GHD: 45# bar
I thought I posted last night but doesn’t seem to have gone through :/
Squat: 185 225 275 295 275 225 185 .. 185×15.
BSS: #75 – only got 2×8 on each leg, but still ouch.
Sleds: 5, 45# plates
GHD: 45# bar
couldn’t make it in
Worked out on my backyard platform
-Clean&jerk complex
1 power clean-2 push jerks-1 squat clean-1 split jerk (185-225)
-EMOM 20
odd- 3 STOH 205
even- 5 Front squats 205
couldn’t make it in
Worked out on my backyard platform
-Clean&jerk complex
1 power clean-2 push jerks-1 squat clean-1 split jerk (185-225)
-EMOM 20
odd- 3 STOH 205
even- 5 Front squats 205
Squat: 185 225 275 295 275 225 185.. 185×15
BSS: 75#
5, 45# plates for sled
45# bar for GHD
Squat: 185 225 275 295 275 225 185.. 185×15
BSS: 75#
5, 45# plates for sled
45# bar for GHD
Warm Up – Done
Squat: 255 275 295 315 305 305 305 225*11
Previous 1RM was 300. 15lb PR!! and it felt light.
95 on the 1 legged squats.
Legs like JELLY
Lots of weight on the sled
45lb bar on the GHD
That a boy Brownie..Smashing PRs and burning toast!
Nice PR dude!
Warm Up – Done
Squat: 255 275 295 315 305 305 305 225*11
Previous 1RM was 300. 15lb PR!! and it felt light.
95 on the 1 legged squats.
Legs like JELLY
Lots of weight on the sled
45lb bar on the GHD
That a boy Brownie..Smashing PRs and burning toast!
Nice PR dude!
hbbs 185/225/255/275pr
bbs 95/85/75
Sled 270
Great job Rios,Sergio and tom k!
You too! Good stuff guy!
Guys*
Nice work, gents. I think that was the most work I’ve ever done in an hour. It was definitely the closest I’ve come to puking at CFS. #winning
hbbs 185/225/255/275pr
bbs 95/85/75
Sled 270
Great job Rios,Sergio and tom k!
You too! Good stuff guy!
Guys*
Nice work, gents. I think that was the most work I’ve ever done in an hour. It was definitely the closest I’ve come to puking at CFS. #winning
HBBS: 315-335-365(failed 2nd rep)-375-365-335-315-225×15
BSS: 115 across
GHD stuff: 45#
Sled: 3 @ 5 plates 3 @ 6 plates [email protected] 7 plates
Did the wod with Schurko. First time doing the heavy sleds…like them a lot.
Sleds: 3 @ 5 plates 3 @ 6 plates [email protected] 7 plates
HBBS: 315-335-365(failed 2nd rep)-375-365-335-315-225×15
BSS: 115 across
GHD stuff: 45#
Sled: 3 @ 5 plates 3 @ 6 plates [email protected] 7 plates
Did the wod with Schurko. First time doing the heavy sleds…like them a lot.
Sleds: 3 @ 5 plates 3 @ 6 plates [email protected] 7 plates
Tough day. Kicked my ass, legs will be sore until at least Thursday.
Squats 315-335-355-375 down with the same weights.
225×17
BSS 95,105,115
Sleds heavy and hard.
Tough day. Kicked my ass, legs will be sore until at least Thursday.
Squats 315-335-355-375 down with the same weights.
225×17
BSS 95,105,115
Sleds heavy and hard.
Warmed up with AJ and Iggy (poor AJ)/315,325,335,355 then back down/ Bulg squats 95/5plates(225?)sled push with AJ/did the GHD after up to 45, I agree with everyone who have enjoyed the different toys to play with today
Warmed up with AJ and Iggy (poor AJ)/315,325,335,355 then back down/ Bulg squats 95/5plates(225?)sled push with AJ/did the GHD after up to 45, I agree with everyone who have enjoyed the different toys to play with today
Kara, Gillian Petra great working out with you girls this morning!
Slow moving very short warm up for me pushing Nick on the sled.
HBBS: 125-145-155-165-165-165-165; 135 x 15, could probably have gone a little heavier
BSS: up to 55
GHD: 15-25-35
WOD: 8 @ 90, stole Dudley and Jasca’s sled for 2 @ 135
Kara, Gillian Petra great working out with you girls this morning!
Slow moving very short warm up for me pushing Nick on the sled.
HBBS: 125-145-155-165-165-165-165; 135 x 15, could probably have gone a little heavier
BSS: up to 55
GHD: 15-25-35
WOD: 8 @ 90, stole Dudley and Jasca’s sled for 2 @ 135
warm up: done
HBBS: 95-125-145-155-155-145-145, 95# x 15 (that weight was way too light. Stopped at 15 reps just because)
BSS: up to 55# (These were not easy but I liked them better than back/front squats)
GHD: up to 15#
WOD: with 75#
warm up: done
HBBS: 95-125-145-155-155-145-145, 95# x 15 (that weight was way too light. Stopped at 15 reps just because)
BSS: up to 55# (These were not easy but I liked them better than back/front squats)
GHD: up to 15#
WOD: with 75#
warm up: done…..good thing petra is so light!
HBBS: 125-145-155-165-165-155-145, 115# x 10
BSS: up to 55#
GHD: up to 25#
WOD: with 90#
warm up: done…..good thing petra is so light!
HBBS: 125-145-155-165-165-155-145, 115# x 10
BSS: up to 55#
GHD: up to 25#
WOD: with 90#
Warm Up Sled Ride/Push: done, nothing makes me feel more dainty and feminine than having someone grunt and sweat while pushing me on a sled. ha ha. it was ok actually, usually I dread the sled.
HBBS: up to 165#—20 x 115# (should have gone heavier wasn’t sure what weight would be good for 10-15 reps for me)
BSS: 33, 45, 55
GHD couplet: 15#
Heel down Sled walk/Push @ 75#
it was fun to do different things today (Bulgarian Split squat and both GHD things were new to me and tough).
Warm Up Sled Ride/Push: done, nothing makes me feel more dainty and feminine than having someone grunt and sweat while pushing me on a sled. ha ha. it was ok actually, usually I dread the sled.
HBBS: up to 165#—20 x 115# (should have gone heavier wasn’t sure what weight would be good for 10-15 reps for me)
BSS: 33, 45, 55
GHD couplet: 15#
Heel down Sled walk/Push @ 75#
it was fun to do different things today (Bulgarian Split squat and both GHD things were new to me and tough).
HBBS: 225 up to 265 Then 135 x 25. ( kept the reps solid and quick but should of done a little more weight)
Bulgarian squats at 95
Ghd sets orange bar + 10 lb
Sled push at 200.
Awesome workout this morning. Keep bringing these heavy sled pushes.
HBBS: 225 up to 265 Then 135 x 25. ( kept the reps solid and quick but should of done a little more weight)
Bulgarian squats at 95
Ghd sets orange bar + 10 lb
Sled push at 200.
Awesome workout this morning. Keep bringing these heavy sled pushes.
legs are feeling it. HBBS: 225-235-240-245-240-235-225 (185×20); BSS: 75, 80, 85; GHD: 45; Sled: 135×5, 205×5.
legs are feeling it. HBBS: 225-235-240-245-240-235-225 (185×20); BSS: 75, 80, 85; GHD: 45; Sled: 135×5, 205×5.
AWESOME DAY
Warmup Sled Push- It looked like Mario Kart…..Should have been red shellin’ newbs with med balls.
HBBS: 205-225-240-260-245-230-210—-185×16
BSS: 95 for all 3 sets- legs will be broken from this
GHD Superset: 45lbs
Heel down Sled walk/Push @ 200
I was dying to see how enthusiastic your post about today would be.
Box of Golden Grahams here I come…..
AWESOME DAY
Warmup Sled Push- It looked like Mario Kart…..Should have been red shellin’ newbs with med balls.
HBBS: 205-225-240-260-245-230-210—-185×16
BSS: 95 for all 3 sets- legs will be broken from this
GHD Superset: 45lbs
Heel down Sled walk/Push @ 200
I was dying to see how enthusiastic your post about today would be.
Box of Golden Grahams here I come…..