One lift per day:
- 3-3-3-3 @ 60% – 70% – 75% – 85% – two minutes between sets. Then …
- EMOM for 10 minutes: 4 reps @ 60%, dynamic effort.
Rest a bit, then do other work as desired.
« Work P.E. 10/31 »
One Man One Barbell Week 1
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Sunday, I tested 1RMs:
Squat: 245 – Press: 130 – Deadlift: 340 – Bench: 175
Then did squatting: 150-170-185-210; then 150 on the EMOM.
Monday, I did presses: 80-90-100-110; then 80 on the EMOM.
After, I did:
Tabata squats: 21-21-21-21-21-21-21-21 = 168 total
Then immediately, max reps in 4 minutes: muscle-ups: 19
Tuesday, I did deadlift: 205-240-255-290; 205 on the EMOM
After, I did:
21-15-9: calorie row; GHD sit-ups – 4:26
Rest 4 minutes, then:
3 RFT: 50 double-unders; 10 calorie row – 3:32
After our conversation this morning, I decided to begin OMOB. It sounds like a sustainable strength program, and each of the sessions are short enough to include another WOD. So for today:
Deadlift:
3-3-3-3 @ 60% – 70% – 75% – 85% of 1RM (215#)
135-150-165-175#
(I did 2 minutes of handstand walks between these sets. That’s “rest”,right?)
Then EMOM for 10 minutes:
4 reps @135#
then:
21-15-9:
calorie row
GHD sit-ups
(Time – 5:35)
Rest 4 minutes, then:
3 RFT:
50 double-unders
10 calorie row
(Time- 5:55)
I tried so hard to catch up with your times, but my short legs give me no advantage on the C2! This was a great combination. Can’t wait for tomorrow’s OMOB…
Very cool!
One Man One Barbell, Week One, Lift 2
Back Squat
3-3-3-3 @ 60% – 70% – 75% – 85% – two minutes between sets.
105-125-135-150#
Then …
EMOM for 10 minutes: 4 reps @ 60% (105#)
rest 5 minutes, then…
3 RFT
10 meter handstand walk
10 clean & jerks (155/105)
This is my first handstand walk WOD. I loved it! I scaled it back to 85# to keep the pace faster and avoid losing intensity. That combination is hard; SO MUCH SHOULDER/TRAPEZOID work.
8:55, 85#
rest 5 minutes, then…
For Time:
1000m row
50 GHD situps
Wow. The row was light work, but those GHD situps were hard after the rowing WOD (and yesterday’s deadlifts). I broke them up into many small sets.
7:30
One Man One Barbell, Week One, Lifts 3 and 4
3-3-3-3 @ 60% – 70% – 75% – 85%
Shoulder Press
60-65-70-80#
Bench Press
60-65-70-80#
I did not rest between the shoulder and the bench press. I did them back to back before adding more weight to go to the next one.
Then …
EMOM for 10 minutes: 4 reps @ 60% (60#)
I crunched the shoulder press and the bench press into each minute. It was intense, but highly doable.
I warmed up before hand with some handstand walks and some back walkover progressions. After the OMOB workout, I did the Daniel WOD. It was constant movement for an hour.
Squats: 155-180-190-215, EMOM at 155
Then:
4 min AMRAP: 5 hang power clean, 135; 5 burpees
6 rounds + 2 hpc, Rx’d
Then, rest 2 minutes.
Then:
4 min AMRAP: 5 thrusters, 95; 5 kettlebell swings, 1.5 pood
6 rounds + 3 thrusters, Rx’d
Were these sets of three reps? Being that you are at week five of OMOB, was this workout done with different percentages of your 1RM? (Just curious so I can follow correctly when I get there.)
Yeah, I’m back to Week 1, same percentages and rep scheme, but with my adjusted maxes.
Presses: 85-100-105-120 (6). I tried one variation Jerred Moon suggests, which is doing your last set for max reps. I got 6. Then did the EMOM at 85.
Afterward I did: 10-9-8-7-6-5-4-3-2-1 of bench press and 30″ box jumps.
I started the bench at 145, but scaled back to 135 after 13 reps.
Still failed two or three reps later in the workout.
The box jumps were like rest. The presses were murder for me.
14:25
Deadlift: 220-255-275-310 (7)
EMOM at 220.
Then did:
Double-unders: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5, with 5 to 10 seconds rest between sets. (This is 500 total reps).
10:02.
Broke sets of 45 (at rep 38), 50 (18), 40 (31) and 20 (17).
Cycle Two – One Man One Barbell, Week One, Lifts 1 and 2
3-3-3-3 @ 60% – 70% – 75% – 85%
Bench Press
65-75-85-95#
Squat
120-140-150-170#
I did not rest between the bench press and squats. I did them back to back before adding more weight to go to the next one. That was very doable, as I was using different muscle groups. I think this is the first time, ever, that my bench press is gaining strength. It’s funny how consistent practice yields results. 😉
Then…
EMOM for 10 minutes: 4 reps @ 60%
Bench 65#
Squat 120#
Then…
EMOM 10 minutes, alternating between
15 burpees
20 thrusters
My shoulders are still sore from Sunday’s competition; that EMOM was tough.
Cycle Two – One Man One Barbell, Week One, Lifts 3 and 4:
3-3-3-3 @ 60% – 70% – 75% – 85%
Strict Shoulder Press
65-75-85-95#
Deadlift
135-155-170-190
then…
EMOM for 10 minutes: 4 reps @ 60%
Press 65#
Deadlift 135#
I did these lifts back to back in each minute. Presses were hard, as they are my weakest of the four lifts. My shoulders are still tight from Sunday. MUST mobilize.
then…
“Die Trying”
AMRAP 3:
75 DU Buy-In
15 Deadlifts (225/155#)
15 Bar Facing Burpees
Rest 3:00
AMRAP 3:
75 DU Buy-in
10 Deadlifts (275/185#)
10 Bar Facing Burpees
Rest 3:00
AMRAP 3:
75 DU Buy-in
5 Deadlifts (315/225#)
5 Bar Facing Burpees
This workout was near impossible, and I know I didn’t complete it correctly. Actually, I didn’t complete it at all. I never successfully completed the buy-in. I only got 52, 64, 52 jumps on the buy-in rounds. Nonetheless, 225# is my 1 rep mac for deadlift, and I was able to deadlift it TWICE. That was enough to make me happy.
Squats: 155-180-190-215 (9); EMOM at 155
Shoulder press: 85-100-105-120 (9); EMOM at 85
Fourth time through this cycle:
Back squat: 160-190-205-230 (10); EMOM at 160 — working off a 270 max
Shoulder press: 85-100-110-125 (6); EMOM at 85 — working off 145 max
Cycle Three, OMOB Week 1, lifts 1&2
3-3-3-3 @ 60% – 70% – 75% – 85%
Bench (115# 1RM)
70-80-85-95
Deadlift (240# 1RM)
145-170-180-205(5)
then…
EMOM for 10 minutes: 4 reps @ 60%
Bench 70#
Deadlift 145#
This EMOM was surprisingly easy; I hope that means my strength level is increasing. I hope to see the same increase in my shoulder press this week, but I’m really struggling with that one.
Deadlift 230-270-290-325 (12). EMOM at 230.
Then did Annie: 5:14 (PR)
Bench: 115-135-145-160 (7). EMOM at 115
Did this, today, after Linchpin 1/31 WOD.
Cycle Three, OMOB Week 1, lifts 3&4
3-3-3-3 @ 60% – 70% – 75% – 85%
Squat (205# 1RM)
125-145-155-175
Shoulder Press (105# 1RM)
65-75-80-90
then…
EMOM for 10 minutes: 4 reps @ 60%
Squat 125#
Press 65#
Yesterday I did:
Squat: 170-205-215-245(9); EMOM at 170.
Then I did 3×10 leg presses with bands, which was worthless
3×12 leg extensions: 45-70-80
3×12 leg curls: 45-70-80
3×20 calf raises: 45-95-115
Today I did:
Deadlift: 240-270-300-340(11); EMOM at 240
Then I did 3 sets of strict pull-ups: 12-11-9
3×8 bent over barbell rows: 45-85-115 (too heavy)
3×8 pull downs with a black band