10,000 pounds
The goal is to lift 10,000 lbs, as fast as possible, but only using one rep at a time, of the following lifts.
1 Squat
1 Bench
1 Power Clean
*You can use any weight on the lifts and it can be done in any amount of rounds.
*The goal is to lift 10,000 lbs.
*You can only do one rep at a time and must cycle through all three lifts to complete one round.
I love this workout. Really happy with today as I used: 250# squat, 225# bench press, 225# power clean. Took 15 rounds and 19:26.
Off-Season
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Dips
Ball Slams - 40 lbs
20 yard Farmer's Walk - As Heavy As Possible
*Complete one 20 yard Farmer's Walk at the end of every round.
I was pretty gassed from yesterday but got it done. Used an 18kg ball for the slams and 240# for the walks (120 per hand). Took 13:24. Smoked.
Squat 3x5 @ 275#
Felt good man. My knee is starting to feel really good.
Press 3x5 @ 165# (2nd Attempt) Fail
Went 4-4-4. Really annoying. This is my old 1rm which is nice.
Off-Season
Complete 5 rounds:
20 45 lbs Barbell Overhead Step Ups - 20" box (10 each leg)
20 Evil Wheels
Max Rep Strict Pull Ups
*For overhead step ups, place a 45 lbs barbell in an overhead squat or snatch position and perform step ups on a 20" box.
*Rest 60 seconds between rounds
23:33- goddamn this was hard. I hate evil wheels more than anything and my arms were smoked. I think 27 total pull ups.
Did some snatch work today with an 8x2 @ 62kg. 4 clean doubles at 84kg. Felt like ass. Taking some much needed time off for a deload. Seems to be the trend.
Did some long ass prowler sessions and have felt so much ****ing better. Back to CFFB.
Off-Season
Amateur
Squat 3x5 (add 5 lbs to last workout)
@ 280# Felt really good considering how long it has been since I squatted. Leg strength is there; knee feels so much better. I'm 20# out from my 3x5 PR.
Bench 3x5 (add 2.5 lbs to last workout)
@ 240# w a fat bar
4-3-X
Goddamn this was hard. Felt gassed from the squats and just felt weak on bench. Too much time off. I am really happy getting those reps at 91% or my 1RM on a fat bar.
Death by 15 yards
With a continously running clock sprint one 15 yard distance, two 15 yard sprints distances the second minute, three 15 yards distances the third minute...continuing as long as you are able.
10 minutes. Got crushed.
Also: weighed in at 87kg today. I want to be 85kg by Feb should be pretty easy.
Knee felt good and now I'm only 15# off my 3x5 PR.
As many rounds as possible in 13 minutes of:
1 round consists of:
1 Push Press @ 70% of body weight
1 Pull Up
3 Push Presses @ 70% of body weight
3 Pull Ups
5 Push Presses @ 70% of body weight
5 Pull Ups
Post weight and rounds completed to comments.
Seriously pumped this moved. I had no idea what was going to happen and ship that ****.
Strict pull ups x 3
13-13-10
Off-Season
Complete 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
KB Swings 2 pood
Sprint 40 yards
*After each set of swings sprint 40 yards. At the end you will have a total of 55 swings and 10 sprints.
Post times to comments.
Power Clean 5x3 @ 107kg (PR)
Missed the last set of 3, took a few more minutes and drilled it. Speed on the second pull is getting scary good.
Complete 10 rounds:
Max Rep Pull Ups w/ 25 lbs
Sprint 100 yards or 50 yard prowler push w/ 135 lbs
*Your recovery is your walk or jog back to the pull up bar for sprints. If using a prowler take 60 seconds between rounds.
Post total pull ups to comments.
26 minutes of death- the prowler was evil. Wanted to stop so many times but just kept plugging along.
9-6-5-5-5-5-5-5-5-5 for pull ups. 55 total. Wrecked.
*Collegiate & Professional, if under a body weight of 225 lbs, squat 225 lbs. If body weight is over 225 lbs, squat body weight.
*Rest no longer than 90 seconds between rounds.
Post total reps completed to comments.
Used 225# for the workout. Reps went:
25-10-10-6-8
17:21 minutes of misery. Goddamn that was hard. ****.
Collegiate
Squat 5 RM, 3x5 @ 90% of 5 RM
Press 5 RM, 3x5 @ 90% of 5 RM
Squat 5RM @ 315# (PR) This is the heaviest I have squatted since ****ing up my knee and I think I have way more for a 5RM. Got off the plane a few hours ago and was just going to see what happened. 320 is my best single so I'm pumped.
3x5 @ 285#
Press 5RM @ 155# Felt like dog **** and just got it done.
3x5 @ 140
On the minute
Perform one 100 yard sprint on the minute for 10 minutes.
Then...
Complete:
100 Evil Wheels
Post fastest sprints to comments
Ran in the pitch black so sprints took about 18sec. Evil wheels were awful and didn't do them for time. took about 10 min.