I bet half of you didn't even lift today

[illuminati]

Power Snatch 3-2-1-3-2-1-1-1

3 Power Snatch @ 6/10 RPE
2 Power Snatch @ 6.5/10 RPE
1 Power Snatch @ 7/10 RPE
3 Power Snatch @ 6.5/10 RPE
2 Power Snatch @ 7/10 RPE
1 Power Snatch @ 7.5/10 RPE
1 Power Snatch @ 7.5/10 RPE
1 Power Snatch @ 8/10 RPE

Power Clean + Push Jerk 2-2-1-2-2-1-1-1

2 Power Clean + 2 Push Jerk @ 6/10 RPE
2 Power Clean + 2 Push Jerk @ 6.5/10 RPE
1 Power Clean + 1 Push Jerk @ 7/10 RPE
2 Power Clean + 2 Push Jerk @ 6.5/10 RPE
2 Power Clean + 2 Push Jerk @ 7/10 RPE
1 Power Clean + 1 Push Jerk @ 7.5/10 RPE
1 Power Clean + 1 Push Jerk @ 7.5/10 RPE
1 Power Clean + 1 Push Jerk @ 8/10 RPE

Deficit Deadlift (no hook grip and no mixed grip): 5-5-5-5-5 @ 8.5/10 RPE

8 minute AMRAP
4-8-12-16-20...
Bike Erg Calories
Burpee Box Jump Overs (24")

-rest 2 minutes-

6 minute AMRAP
4-8-12-16-20...
Calorie Row
GHD Sit Ups

-rest 2 minutes-

AMRAP 4 minutes
4-8-12-16-20...
Calorie Ski
Sandbag Clean (100#)

After This Brief warmup - what was your actual workout ?
I'm a big believer in warmups & flexibility work before Hard intense Training

[Krankenstein]

After This Brief warmup - what was your actual workout ?
I'm a big believer in warmups & flexibility work before Hard intense Training

HA HA....I did the snatch and C/J as resting about 60 - 90 sec between sets.  The dead I did as rest 2 min between sets.

That conditioning SUCKED!!!  I thought the 8 min section was the worst....it was the 4 min one.  That 100# bag felt like 150#

[Krankenstein]

5 Sets
1 Pause (2 seconds at the bottom) Snatch Balance + 1 Overhead Squat + 1 Snatch Balance

5x3 Back Squats @ 72% 1RM Back Squat

5x3 Front Squat @ 86% 1RM Front Squat

2 Sets (Not for time)
20 GHD sit ups with Med Ball
20 Parallette kick through and back
20 KB Side Bends (10/side)

For time:
80 Double Unders
35 Wall Balls (20/14)
80 Double Unders
25 Wall Balls (20/14)
80 Double Unders
15 Wall Balls (20/14)

[BigRo]

Currently can bench 140kg for 10 smooth reps, no spot, how about you? Think my best with this weight was 13 reps, done 180kg for a single. Nothing overly impressive.

[IroNat]

Bench press - Single reps up to a pre-planned top single, then 3x5reps@ 80% of that top single

[Gym-Rat]

Back /Bi's

Good mornings - 4 sets
Hammer Hi-Row - 4 sets
Chest Supported Rows - 4 sets
Dumbbell Curls - 4 sets
Preacher Curls - 4 sets

Misc

Rotary Calf / Seated Shoulder Press Superset- 4 sets

[Gym-Rat]

Bench press - Single reps up to a pre-planned top single, then 3x5reps@ 80% of that top single

IN, are you running a program like 5/3/1 or similar?
(Or just doing your own programming)?

[IroNat]

IN, are you running a program like 5/3/1 or similar?
(Or just doing your own programming)?

I add a few lbs. every workout to the top sets.

When I stall out drop some weight off and start going back up.

Same old same old.

[Gym-Rat]

I add a few lbs. every workout to the top sets.

When I stall out drop some weight off and start going back up.

Same old same old.

Yup, good, solid logic.. Thx...

[bhank]

Currently can bench 140kg for 10 smooth reps, no spot, how about you? Think my best with this weight was 13 reps, done 180kg for a single. Nothing overly impressive.

Matt claims to bench more weight for more reps and says form doesn't matter. I would say Big Ro is proof form does matter and it's not how much you lift but how you lift it that counts.

[residue]

Matt claims to bench more weight for more reps and says form doesn't matter. I would say Big Ro is proof form does matter and it's not how much you lift but how you lift it that counts.

matters for what? i'm not as muscular as you, but 365 is my last front squat warmup

[IroNat]

Bhanky,
How is your new job going?

[Grape Ape]

Matt claims to bench more weight for more reps and says form doesn't matter. I would say Big Ro is proof form does matter and it's not how much you lift but how you lift it that counts.

I don't disagree, but that's not why.

Big Ro is more developed than Matt because he has better insertions / shape and does full blown gear cycles.

[illuminati]

Matt claims to bench more weight for more reps and says form doesn't matter. I would say Big Ro is proof form does matter and it's not how much you lift but how you lift it that counts.

My guess is Big Ro isn't training towards maximum 1 rep Poundages
If He was then likely he could bench heavier for 1 rep.

Hopefully He will clarify - Either way He has a Damn fine Physique

[BigRo]

I don't disagree, but that's not why.

Big Ro is more developed than Matt because he has better insertions / shape and does full blown gear cycles.

Not sure 450mgs test and 200 tren e per week is that full blown:)

[BigRo]

My guess is Big Ro isn't training towards maximum 1 rep Poundages
If He was then likely he could bench heavier for 1 rep.

Hopefully He will clarify - Either way He has a Damn fine Physique

I have never focused on building up my one rep max on bench, I did that last year just to see if I could do it because 4 plates scared me and I did it nice and controlled without a spotter, all the way down to the chest and pressed straight up to lockout.  I also did 160kg x 8 last year, off season.

[bhank]

Bhanky,
How is your new job going?

Great I work from home 7am-4pm. I have a water view from my desk. I don't have to go anywhere or see anyone. I am right next to my kitchen. Working from home is really nice.

[residue]

Great I work from home 7am-4pm. I have a water view from my desk. I don't have to go anywhere or see anyone. I am right next to my kitchen. Working from home is really nice.

the lunchtime naps are unbeatable

[illuminati]

I have never focused on building up my one rep max on bench, I did that last year just to see if I could do it because 4 plates scared me and I did it nice and controlled without a spotter, all the way down to the chest and pressed straight up to lockout.  I also did 160kg x 8 last year, off season.

What was your Body weight ?
The 160kg x 8 is good going
Are you planning on competing this year ?

[Grape Ape]

Not sure 450mgs test and 200 tren e per week is that full blown:)

Maybe not in BB realms, but compared to the non user or legit TRT user, it is.

Also, it wasn't a criticism, just to be clear.  I think you do it correctly with your on/off cycles, but I also don't know that game so I'm just pulling that out of my ass.

[JustPlaneJane]

I hiked the Grand Canyon from the South Rim to the North Rim.

It was about 21.5 miles and the last mile was almost straight up.

One of the most difficult things I’ve ever done. If I ever do it again I will do it in the opposite direction.

[IroNat]

I hiked the Grand Canyon from the South Rim to the North Rim.

It was about 21.5 miles and the last mile was almost straight up.

One of the most difficult things I’ve ever done. If I ever do it again I will do it in the opposite direction.

Very cool.

[JustPlaneJane]

Very cool.

Thank you, my feet still hurt.

[webstar]

Great I work from home 7am-4pm. I have a water view from my desk. I don't have to go anywhere or see anyone. I am right next to my kitchen. Working from home is really nice.

This is great.

It must help with your agoraphobia and anorexia.

[ThisisOverload]

I hiked the Grand Canyon from the South Rim to the North Rim.

It was about 21.5 miles and the last mile was almost straight up.

One of the most difficult things I’ve ever done. If I ever do it again I will do it in the opposite direction.

That's on my list for next spring.

Was it all done in a day?

I've heard it's a challenging hike.