One lift per day:
- 1-1-1-1 @ 80% – 90% – 95% – 100% – two minutes between sets. Then …
- EMOM for 15 minutes: 2 reps @ 80%, dynamic effort.
Rest a bit, then do other work as desired.
« “Christine” 11/14 P.E »
OMOB Week 3
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Squat: 195-220-235-245, then an extra set of 255, which felt good. So I’m stronger. 🙂
EMOM at 195.
I tried afterward to do a 1RM clean and jerk, and got up to 185, but failed beyond that. Clearly this was not happening after all the squatting.
Monday I did press: 105-115-125-130, then an extra rep of 140, which matched my PR. It went up really easily, but I tried 145 twice, and couldn’t get it. Nevertheless, I am really encouraged. These are pretty speedy results in two weeks!
Then I did the EMOM at 105.
Then I did 300 double-unders in 3:55, a PR (by 29 seconds!). It’s strange how you can improve at something you haven’t done in a while. I don’t understand it, but I will take it!
Deadlift: 270-305-325-340, then did two extra reps: 355, 365. Very pleased! 365 felt good!
Did the EMOM at 275.
I am really liking this program!
Then I did:
21-15-9: Overhead squats, 95lb; Sit-ups
2:45, Rx’d
Bench: 140-160-165-175, then an extra rep of 185. Did a rep at 190 but my seat came off the bench a little.
EMOM at 140.
Then I did:
21-15-9: Back squat, 155lb; kettlebell swing, 1.5 pood
4:15, Rx’d
Ten minutes handstand walk work.
Then…
Squat
1-1-1-1 @ 80% – 90% – 95% – 100% – two minutes between sets.
150-170-180-190(3)
Then …
EMOM for 15 minutes: 2 reps @ 150# (80%), dynamic effort.
Afterward, I worked on skill work: muscle-up, handstand pushup
Five minutes handstand walk and handstand hold work.
Then…
OMOB Week 3, Lifts 2 & 3
1-1-1-1 @ 80% – 90% – 95% – 100% – two minutes between sets.
Deadlift
160-180-190-200(3)
Press
75-85-90-95
Then…
EMOM for 15 minutes: 2 reps @ (80%), dynamic effort.
deadlift @ 160#
press @ 75#
Rest five minutes, then…
4 RFT
20 calorie row
15 GHD situp
10 Overhead Squats, 75#
In and out quickly before choir; I did all this in under 30 minutes!
OMOB Week 3, Lifts 4
1-1-1-1 @ 80% – 90% – 95% – 100% – two minutes between sets.
Bench Press
75-85-90-95#
Then…
EMOM for 15 minutes: 2 reps @ 75# (80%), dynamic effort.
Then…
“Fran”
Squat: 205-220-230-245-260
EMOM at 205
Monday, I did bench: 150-165-175-185, EMOM at 150
Tonight I did shoulder press: 115-130-140(f)-135, EMOM at 115
Later I did the chipper:
15 pull-ups; 800m run; 15 knees-to-elbows; 50 double-unders
12 pu; 400m run; 12 k2e; 40 du
9 pu; 200m run; 9 k2e; 30 du
10:31, Rx’d
Did you give up on this program in the end guys? Was wondering what week 4, 5, 6 had in store! =)
Cycle 2, OMOB Week 3, Lifts 1 & 2
1-1-1-1 @ 80% – 90% – 95% – 100% – two minutes between sets.
Bench Press
90-100-105-110(1)
Deadlift
190-210-225-235(2)
Then…
EMOM for 15 minutes: 2 reps @ 80%, dynamic effort.
Bench 90#
Deadlift 190#
Rested five minutes and did a nice two-cycle couplet from Linchpin.
Shoulder press: 115-125-135-140. Tried 145 and didn’t even come close.
EMOM @ 115, every 45 seconds.
Yesterday, squat: 210-235-250-260-265. Felt good!
Tonight, bench: 150-160-170-180-185. With closer grip, basically caught up to where I was with wider grip. EMOM at 150.
Afterward did AMRAP in 7 min: 2 front squat, 2 burpees over bar; 4 f.s., 4 bob; 6 fs, 6 bob; 8 etc …
Finished round of 12 + 4 front squats @ 115
Completed the Linchpin Chipper before this; that really primed my legs for this!
Cycle 2, OMOB Week 3, Lift 3
1-1-1-1 @ 80% – 90% – 95% – 100% – two minutes between sets.
Squat 160-180-190-200#
Then…
EMOM for 15 minutes: 2 reps @ 80%, dynamic effort.
Squat, 160#
Deadlift: 295-335-355-370 – then did two extra sets 380-385. Felt really good! Very happy with this. EMOM at 295.
Started with the AMRAP 12 WOD, then moved on to OMOB.
Cycle 2, OMOB Week 3, Lift 4
1-1-1-1 @ 80% – 90% – 95% – 100% – two minutes between sets.
Shoulder Press 80-90-95-100#
Then…
EMOM for 15 minutes: 2 reps @ 80%, dynamic effort.
Shoulder Press, 80#
Squat: 215-245-255-270-280-285 (PR); EMOM @ 215
Stoked!!
Shoulder press: 115-130-140-145(f); EMOM @ 115. Bummer.
Followed by the P.E. workout–presses and runs.
Deadlift: 310-345-365-385-400 (PR) – felt great! Stoked!!
EMOM @ 310
Then did 50 burpees for time: 2:00 (PR)
Cycle 3, OMOB Week 3
1-1-1-1 @ 80% – 90% – 95% – 100% – two minutes between sets.
Squat 165-185-195-205-(210 new 1RM)
Then…
EMOM for 15 minutes: 2 reps @ 80%, dynamic effort.
Squat, 165#
Completed “Jeremy” before and put in a lot of handstand hold and walk practice in between sets of squats.
Bench: 150-170-180-190(f) – bummer! So–the last three months of work hasn’t gotten me any gains at all in my shoulder press or bench press. I think I should try something different. Extremely pleased with gains in squat (40 lb) and deadlift (60 lb). Anyone have any suggestions for the presses?
Afterward, snuck in front squat 1-1-1-1-1: 175-185-200-210-220 (PR)
Mr. Hilliker, as much as I am sorry to hear you aren’t making gains on those lifts, I’m relieved to hear it!
Last night was the first time I’ve encountered any walls with OMOB. I am on the third cycle of the program, and I, too, am at Week 3 lifts. My shoulder press did not go up last month, and I was satisfied and comfortable with trying that one again. My bench has improved every month, but last night, I got to 90% and had to call it done. I didn’t feel comfortable even attempting the 95% or 100% lifts.
I know that part of my issue yesterday was nutrition and hydration, as it was “errand day”, and failure to fuel my body always leads to a compromised performance overall. But I feel I’ve hit an actual wall with the pressing lifts. I’d love to hear any advice you run across!
I am very happy with my steady squat and deadlift progress. They have always been my stronger lifts.
Began my time with the run/press chipper. Then:
Cycle 3, OMOB Week 3
Bench 90-105-110(f)-115(f)
Deadlift 190-215-225-240(2)
then
EMOM 15 minutes, 2 @ 80% dynamic effort
Bench 90#
Deadlift 190#
I hit a wall on my bench press. The PRESS lifts are so hard for me.