300 Squat Challenge

Chubb was hosting SQUATober this month. While I didn't do the challenge, I did come for the final day. Broke into 10 sets of 30 squats. This was the right amount -- was able to keep a fast pace on each round and minimize rest between each. Workout was done at they gym at Chubb.

Thruster / push press / push jerk / split jerk 1-1-1-1-1-1-1 reps
A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.

95-115-135-155-165-175-185LBS.

10-round Tabata squat
   Then, 3 attempts at max handstand hold

This Tabata interval is 20 seconds of work followed by 10 seconds of rest for 10 intervals. For the Tabata squats, remain in the bottom position for the rest intervals, and immediately return to the bottom position after full extension. No resting at the top. Perform handstands against a wall and hold for as long as possible. Rest as needed between attempts.

Post number of squats completed, and time for each of the handstand attempts.

Squats: 111 reps
H1: 0:56
H2: 0:42
H3: 0:52

2017 Age Group Qualifier Event #4
2 rounds for time:
10 deadlifts, 225 lb.
20 strict handstand push-ups
30 front squats, 65 lb.

16:04
 
Notes: My heart rate got up much more so than I thought it would in this workout. DL were UB both rounds and HSPU and FSQT were broken into two sets. However, there was too much resting going on here. I red-lined pretty quickly and just could not get my heart rate to come down at all. I think 11:00 is a much more realistic goal for this workout.

7 rounds, on the 2 minute start interval
-2 deadlifts
-increase load across all sets

225-245-265-275-295-315(f)-315

5 Sets for QUALITY:
5-second hollow hold
5 v-ups
5 toe touches
5 tuck crunches
5-second hollow hold
*goal is to finish this as one 'complex' without the heels touching the ground.

On the Air Assault Bike:
2 minutes Max Calories
2 minutes rest
1.5 minutes Max Calories
1.5 minutes rest
1 minute Max Calories
1 minute rest
30 Seconds Max Calories

Rest 5 minutes and repeat.

Notes: This was brutal -- lungs and legs were on fire.

Interval	Round 1	Round 2
2:00	31	30
1:30	24	23
1:00	17	17
0:30	10	10

Evil Annie
50-40-30-20-10 reps of: 
Double Unders (3:1 singles)
Evil Wheels (1:2)

For Total Time:
 30 calories bike/0:30 rest
 20 calories bike/0:20 rest
 10 calories bike/0:10 rest
 20 calories bike/0:20 rest
 30 calories bike/DONE

9:26

For Time:
50 G2OH, 25lb plate
75 hand release push-ups
100 air squats
2-mile bike

25:35

Notes: Workout was at the Y. This was written with the AAB in mind, used the Precor instead. Set the bike to level 10 -- 2 miles took approx. 8 minutes.

For Time:
70 Pistols
50 GHD sit-ups
30 DB overhead lunges (53)
100 handstand shoulder taps

19:41

Conditioning 
4 Round For Time:
21 Dumbbell Deadlifts (70)
15 Step-Ups (24)
9 Dumbbell Push Jerks (50)

19:04

Midline 
Accumulate 4:00 D-Ball Hold (80

Notes: The DB deadlifts were tougher than expected, I had hoped to go unbroken, but each set was split 11/10. The D-Ball hold was done with 25 & 30lb sand bell as well as 25lb plate. Held for 3:00, did 0:30 of battle ropes and then held for another 1:00.

5RFT:
5 handstand push-ups
10 burpees

10:02

3RDS:
25 v-ups
25 back extensions

Notes: This was a TOUGH workout. I wanted to sprint through the burpees each round knowing it was only 10, but I fell off on rounds 3&4. I need to get better at managing rest periods.

60 pistols, alternating
50 wall balls (15)
40 box jumps (24) - subbed step-ups for box jumps
30 deadlifts (135)
20 power cleans (135)
10 front squats (135)

“Death By Clean and Jerk”
-135# M/95# W With a continuously running clock, do one Clean and Jerk the first minute, two Clean and Jerks the second minute, three Clean and Jerks the third minute... continuing as long as you are able.

Failed on round of 10 -- only pulled 8 reps.  Used women's weights.

For Time:
50-40-30-20-10 Calories
Schwinn Airdyne
Concept 2
Note: Workout was at West Chester YMCA. Bike and C2 were positioned next to one another on the track. The intent was to get off one machine and right to the next.

5 rounds:
10 DB front rack lunges
1 minute plank hold
10 DB front rack lunges
0:30 handstand hold

-then-

4 rounds:
0:30 hollow hold
15 sit-ups

Notes: Used 30lb sand bell in front rack position in lieu of DB.

Workout courtesy of EMOM of the Day.

12 Minute EMOM:
Odd: 10 calories assault bike
Even: 10 deadlifts
*Every 4 minutes add weight to the bar

1-4: 115lbs
5-8: 145lbs
9-12: 175lbs

Notes: Tried to finish the bike at 30-35 seconds. Deadlifts were easy and unbroken at this weight -- most sets were done under 20 seconds.

6 Rounds Not for Time (or 20 Minutes):
150′ Farmer Carry, AHAP unbroken
Max Strict Ring Dips (1-2 RIR)

The goal is to go UB on the KB carry. Aim to begin with at least 10 Dips or scale accordingly. “RIR” stands for “Reps in Reserve.” In other words, you should end the sets to 1 or 2 reps shy of failure. Scaled the Dips to the Matador due to availability. Best set was 9 reps and worst set was 7 reps.

This workout comes courtesy of  EMOM of the Day

With 55/35 DB:
EMOM 14:
5 right arm power snatch
5 right arm push press
5 left arm power snatch
5 left arm push press

Notes: Used 35lb DB. Rounds 1-7 & 13-14 were 5 reps per. Rounds 8-12 were 4 reps each. The 35lb DB afforded me 20-23 seconds of rest with each 5X set.

3 rounds for time of:
50 v-ups
25 strict handstand push-ups

Notes: Did not keep time for this effort. HSPU were done in three sets or less each round.

15-12-9 reps for time of:
115-lb. power cleans
115-lb. thrusters

8:28

A: 4 rounds:
30-second handstand hold
8 handstand push-ups
30-second handstand hold
*Rest as needed. Goal is to kick up and stay up through entire complex.

B: 2-minute AMRAP:
50-ft. kettlebell carry (53lb.)
Rest 2 minutes

C: 2-minute AMRAP:
Calories, C2
***
A: 30-6-11; 30-6-12; 30-6-5; 30-6-8
B: 8 laps
C: 38 calories (534m)

A: 5 Sets for QUALITY:
5-second hollow hold
5 v-ups
5 toe touches
5 tuck crunches
5-second hollow hold
*goal is to finish this as one 'complex' without the heels touching the ground.

B: 2017 Team Series Event 3
For time:
50 wall-ball shots
15 cleans, 135 lb.
50 wall-ball shots
10 cleans, 185 lb.
50 wall-ball shots
5 cleans, 225 lb.
Men use 20-lb. ball to 10-ft. target
Women use 14-lb. ball to 9-ft. target and clean 95-135-155 lb.

Notes: Scaled to 40 wall balls each round and women's weights for the cleans.

13:24 

Clean and Double Jerk
1-1-1-1-1-1-1

For Time:
10 Clean and Jerks (95/135#)
30/20 Calories, Assault Bike
10 Clean and Jerks (95/135#)

A: 180#
B: 4:14 @ 115# (30 cals)

For Time:
20-15-10-5
Power Snatch (85)
5-10-15-20
Weighted Sit-ups (30)

10:51

Notes: Used 30lb sand bell and anchored feet for the sit-ups

5 rounds of:
1 minute overhead hold (45-lb barbell)
1 minute rest 

For Time:
25 deadlifts (275/185)
35 wall balls (20/14)
25 deadlifts
35 wall balls

Notes: Did this at Brandywine Y. Subbed 20lb slam balls for wall balls. Should have gone heavier on the deadlifts - maybe 225lbs. Goal was sub-10:00.

9:09

3 Rounds:
500m row
25 GHD sit-ups
25 back extensions

17:33

Notes: Pulled a 1:58/500m pace on all three rounds.

2 rounds for time of:
50 v-ups
25 strict handstand push-ups

2017 Team Series Event #7
For max reps and load:
2 minutes of handstand push-ups
Rest 2 minutes
2 minutes of single-unders
Rest 2 minutes
2 minutes to find 1-rep-max back squat

Notes: Before starting this workout, warm up the back squat to about 75% of goal weight. During work period, work backwards in 5-10lb increments from goal weight to establish a starting point, allowing for 3 attempts during the 2-minute window.

HSPU 24 reps
Jump Rope 189 reps
Squat 285lbs

5 Minutes of:
Assault Bike, Max Calories

Rest 4 Minutes, then...

3 Minutes of:
Burpees, Max Reps