One lift per day:
- 2-2-2-2 @ 70% – 80% – 85% – 90% – two minutes between sets. Then …
- EMOM for 12 minutes: 3 reps @ 70%, dynamic effort.
Rest a bit, then do other work as desired.
OMOB Week 2
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Sunday I did squats: 170-195-210-220, and 170 on the EMOM
Then I did 8 min AMRAP: 15 push press, 75lb; 200m run
5 rounds + 15pp + 30m run
Then I did eight 30m pushes of the prowler with 135lb on it, trying to sprint.
Monday I did presses: 90-105-110-120. I did an extra set of 4 presses at 120. And 90lb on the EMOM.
After, I did Baseline:
For time: 500m row – 40 squats – 30 sit-ups – 20 push-ups – 10 pull-ups
3:38, Rx’d (PR)
Tonight I did deadlift: 240-270-290-305, and 240 on the EMOM
Then, 30 squat snatches for time, 95lb: 3:43.
I did the stretching and balance thing with the women’s class. That was fun.
Then I did bench: 125-140-150-160, and 125 on the EMOM
Then, I did, for time:
10 thrusters, 135lb — 20 double-unders
8 thrusters — 40 double-unders
6 thrusters — 60 double-unders
4 thrusters — 80 double-unders
2 thrusters — 100 double-unders
9:40, Rx’d. First two rounds of thrusters felt good. Had to break up last three sets of double unders: 40+20; 30+30+20; 30+30+20+20. Really fatigued by that point. Great couplet.
OMOB Week 2, Lifts 1 & 2
2-2-2-2 @ 70% – 80% – 85% – 90% – two minutes between sets.
Squats: 135-155-165-175#
Deadlifts: 150-175-185-195#
Then …
EMOM for 12 minutes: 3 reps @ 70%, dynamic effort.
I did this EMOM 12 minutes with squats and deadlifts in each minute. Squats at 135# and deadlifts at 150#. These are my two most comfortable lifts, so finishing these in the minute was very doable, leaving time for rest in each minute.
I rested five minutes and then did “Baseline”, a Crossfit benchmark WOD.
I then worked on skills for 10 minutes: handstand walks and kipping handstand pushups.
Squats: 185-205-215-230(7); EMOM @ 185
Afterward, did a fartlek run for 25 minutes (mixing sprints and walking)
Press: 100-110-120-125(6); EMOM at 100
Deadlift: 255-290-310-330 (11); EMOM at 255
Then I did the triplet: 45 double-unders; 30 sit-ups; 15 power cleans, 115 – 6:42
Bench: 130-150-160-165(5); EMOM at 135
Afterward, I did a quick one:
3 RFT: 10 pull-ups, 20 push-ups, 30 squats — 4:15
I began with a quick metcon with kettlebell swings, pushups, and goblet squats. Then started OMOB.
Cycle 2, OMOB Week 2, Lifts 1 & 2
2-2-2-2 @ 70% – 80% – 85% – 90% – two minutes between sets.
Bench Press: 75-85-95-100#
Deadlifts: 165-185-200-210#
Then …
EMOM for 12 minutes: 3 reps @ 70%, dynamic effort.
Bench 75#, Deadlift 165#
Sunday I did shoulder press–but accidentally did Week 1 again: 85-100-115-120(10), then realized my error and did the EMOM at 100lb.
This morning I did bench: 135-150-160-165(3); EMOM at 135. Switched my grip to closer grip and that is going to take some getting used to.
I FINALLY got around to finishing week two lifts! I started with handstand walks and double unders for warmup. Then I did a run, pullup, squat metcon, rested five minutes and performed my OMOB lifts.
Cycle 2, OMOB Week 2, Lifts 3 & 4
2-2-2-2 @ 70% – 80% – 85% – 90% – two minutes between sets.
Shoulder Press: 70-80-85-90#
Squat: 140-160-170-180#
Then …
EMOM for 12 minutes: 3 reps @ 70%, dynamic effort.
press @ 70#
squat @ 140#
Squat: 185-210-225-240(8) – EMOM at 185.
Afterward did 150 kettlebell swings, 1.5 pood: 7:50
Squat: 190-215-230-245 (8) – EMOM at 190
AMreps in 3:00: Double-unders. 205. Need to do this again.
Press: 100-115-125-130 (6) – EMOM at 100
Then did: 8 min AMRAP: 9 GHD sit-ups; 6 overhead squats, 95lb – 10 rounds, Rx’d
Deadlift: 270-310-325-345 (10) – regripped after 6 and lost my grip on 11.
EMOM at 270
Then tried the 3 min of double-unders again: 255. Did it in 4 sets, plus one missed rep: set of 100, then of 70, (missed one at 175), then stopped at 2?? and 225.
Completed this after 5-minute handstand walk WOD.
Cycle 3, OMOB Week 2
Back Squat 2-2-2-2 : 145 lbs, 165 lbs, 175 lbs, and 185 lbs (off of 1RM 205#)
Bench Press 2-2-2-2 : 80 lbs, 90 lbs, 100 lbs, and 105 lbs (off of 1RM 115#)
then
EMOM for 12 minutes: 3 reps @ 70%, dynamic effort.
Squat 145#
Bench 80#
Bench: 135-150-160-170 (4); EMOM @ 135
Then did 30 squat snatches for time @95. 3:24
Cycle 3, OMOB Week 2
2-2-2-2 @ 70% – 80% – 85% – 90% – two minutes between sets.
Deadlifts: 170-190-205-215
Then …
EMOM for 12 minutes: 3 reps @ 70% (170#), dynamic effort.
I completed this workout after the Fran+1 mile run WOD. Deadlifts were a great way to go out. 🙂
Squat: 200-230-245-255 (7) – EMOM at 200
Then did:
Leg extensions 10-10-12: 60-80-100
Leg curls 12-12-12: 75-85-85 (really tough)
Calf raises 20-20-20: 95-115-125 (heaviest I should go)
Tired this morning!
Deadlift 2-2-2-2: 280-320-340-360; EMOM @ 280
Then:
Strict pull-up 3x max reps: 12-8-8
Bent-over barbell rows 8-8-8: 105-105-105
Pulldowns 8-8-8: with black band