Patriot – Wednesday 170830

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  • RX’d

    Level II

    Level I

    A.
    Five sets of:
    Cleans x 1.1.1
    (rest 10 seconds between singles)
    Rest 2-3 minutes

    B.
    Complete as many rounds and reps as possible in 4 minutes of:
    15 Kettlebell Swings (53/35)
    10 Pull-Ups or T2B

    Rest exactly 4 minutes, and then . . .
     

    C.
    Complete as many rounds and reps as possible in 4 minutes of:
    10 Box Jumps (24″/20″)
    10 Push-Ups or Burpees

    A.
    Five sets of:
    Cleans x 1.1.1
    (rest 10 seconds between singles)
    Rest 2-3 minutes

    B.
    Complete as many rounds and reps as possible in 4 minutes of:
    15 Kettlebell Swings (53/35)
    10 Pull-Ups or Knees To Elbow

    Rest exactly 4 minutes, and then . . .
     

    C.
    Complete as many rounds and reps as possible in 4 minutes of:
    10 Box Jumps (24″/20″)
    10 Push-Ups or Burpees

    A.
    Five sets of:
    Cleans x 1.1.1
    (rest 10 seconds between singles)
    Rest 2-3 minutes

    B.
    Complete as many rounds and reps as possible in 4 minutes of:
    10 Kettlebell Swings (53/35)
    10 Assisted Pull-Ups/V-Ups/Hanging Knee Raises

    Rest exactly 4 minutes, and then . . .

    C.
    Complete as many rounds and reps as possible in 4 minutes of:
    10 Box Jumps (20”/12”)
    8 Burpees

    Programming Notes: For Part B, if you did Monday’s workout, you might consider changing the movements in this section. Options include T2B + KBS but it could be anything that you can do quickly, intensely and with little to no rest. The intent is 4 minutes of nonstop, extremely intense work. For Part C, consider swapping burpees for the push-ups since we did them on Monday and dips yesterday. Again, super intense 4 minutes without stopping. This may mean you need to modify the number of reps each round which is totally cool.

    17 thoughts on “Patriot – Wednesday 170830

    1. A: Cleans
      225-245-265-275-285(x2, failed 3rd rep)
      Glad to see Shane’s pushing himself with his squat cleans. Shane’s final set = my warm up 🙂

      B: 4+3 Rx w/ pull ups

      C: 4+3 Rx w/ Burpees

    2. Cleans: 165×2 sets, 175×2 sets, 175×1 rep, then failed, dropped to 135 to finish last set. Pretty hard work.
      B and C: did my own thing because i’m too dumb to read the board.
      KBS and Box Jumps, 4+1
      TTB and Burpees: 3+2
      Whatever, intense for four minutes so check and check.
      Super groovy crew at 0530. I didn’t even mind the lackluster music in the second half, since I got to hang with a bunch of the 0530 ladies. Well, I didn’t mind very much…

    3. Cleans-worked up to 225 for two sets. Had a hilarious fail at 185. Quite embarrassing actually…

      B-3+24 w/ T2B
      C-6+6 w/ push-ups

      It’s Nacho’s birthday BTW!!!!

    4. In Shane’s defense, he was missing his muse, Mark M., who would surely have hazed him into adding at least 30 more pounds. Apparently Nacho had a birthday sleep-in rest day.
      Happy Birthday Big Mark!

    5. Thanks for the birthday wishes everyone! Life keeps getting better with age…though it may not always be reflected on the leaderboard.
      A: 225-245-275-280-290 (failed and only got the first one). In true JP and Pat fashion, I tried to write my missed attempts at 290 in as ambiguous a way as possible to potentially get credit for a lift that I did not come close to making.
      B1: 4+19 pull-ups
      B2: 5+5 push-ups

    6. @Nacho – I’m not the one that writes the leaderboard at the end of the day. I write my score and check FB later. Why are you blaming me? Geeze…take it up with management

    7. Andrew, you spoke too soon. And yes, he ONLY posts on days he does mediocre.

      Nacho, I agree with your assessment about JP’s poor character. This has been a weekly occurrence, very sad… Give Patty a break, he doesn’t know any better. I think he looks up to JP and following his lead (soo sad!!!). Believe me!

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