Weightlifting Buddy Day

Strict Press
Strict Press

Warm-up
Grab two partners, one person on the sled at all times. Take turns pushing the sled and sitting on the sled. Push it to the 400m or 300m mark depending on your ability level and back. Keep your heels on the ground and walk with the sled – driving with your entire legs.

Strength
High Bar Back Squat
4-3-2-1-2-3-4-X

These should all be heavy challenging sets.
After your last set immediately strip down the weight to a weight were you could do 10-15 reps with fresh and jump right back in for as many reps as you are able until your legs (not your heart) quit.

Barbell Bulgarian Split Squats
3×8 on each leg

*front shin should be parallel to the ground, get as low as possible

Partner up:
a. Barbell weighted GHD back extensions x 10
b. Barbell weighted GHD bench press x 10
* go immediately from set a to set b then switch partners. Perform 3 sets of each.

WOD
10 minute AMRAP
Heavy sled pushes.
Partner a pushes 20seconds
Partner b pushes 20 seconds
Partner c pushes 20 seconds for 10 rounds.

You choose the weight, it should be heavy enough where you have to walk with it, keep the feet on the ground.

46 Comments

  • Tom Kuchenreuther

    08/13/2013 @ 2:37 pm

    I thought I posted last night but doesn’t seem to have gone through :/

    Squat: 185 225 275 295 275 225 185 .. 185×15.
    BSS: #75 – only got 2×8 on each leg, but still ouch.
    Sleds: 5, 45# plates
    GHD: 45# bar

  • Tom Kuchenreuther

    08/13/2013 @ 2:37 pm

    I thought I posted last night but doesn’t seem to have gone through :/

    Squat: 185 225 275 295 275 225 185 .. 185×15.
    BSS: #75 – only got 2×8 on each leg, but still ouch.
    Sleds: 5, 45# plates
    GHD: 45# bar

  • Bish

    08/13/2013 @ 1:04 pm

    couldn’t make it in

    Worked out on my backyard platform

    -Clean&jerk complex
    1 power clean-2 push jerks-1 squat clean-1 split jerk (185-225)
    -EMOM 20
    odd- 3 STOH 205
    even- 5 Front squats 205

  • Bish

    08/13/2013 @ 1:04 pm

    couldn’t make it in

    Worked out on my backyard platform

    -Clean&jerk complex
    1 power clean-2 push jerks-1 squat clean-1 split jerk (185-225)
    -EMOM 20
    odd- 3 STOH 205
    even- 5 Front squats 205

  • Tom kuchenreuther

    08/13/2013 @ 2:26 am

    Squat: 185 225 275 295 275 225 185.. 185×15
    BSS: 75#
    5, 45# plates for sled
    45# bar for GHD

  • Tom kuchenreuther

    08/13/2013 @ 2:26 am

    Squat: 185 225 275 295 275 225 185.. 185×15
    BSS: 75#
    5, 45# plates for sled
    45# bar for GHD

  • Mike Brown

    08/13/2013 @ 12:53 am

    Warm Up – Done
    Squat: 255 275 295 315 305 305 305 225*11

    Previous 1RM was 300. 15lb PR!! and it felt light.

    95 on the 1 legged squats.

    Legs like JELLY

    Lots of weight on the sled

    45lb bar on the GHD

    • Goose

      08/13/2013 @ 2:23 am

      That a boy Brownie..Smashing PRs and burning toast!

    • Tom kuchenreuther

      08/13/2013 @ 2:30 am

      Nice PR dude!

  • Mike Brown

    08/13/2013 @ 12:53 am

    Warm Up – Done
    Squat: 255 275 295 315 305 305 305 225*11

    Previous 1RM was 300. 15lb PR!! and it felt light.

    95 on the 1 legged squats.

    Legs like JELLY

    Lots of weight on the sled

    45lb bar on the GHD

    • Goose

      08/13/2013 @ 2:23 am

      That a boy Brownie..Smashing PRs and burning toast!

    • Tom kuchenreuther

      08/13/2013 @ 2:30 am

      Nice PR dude!

  • M.Rod

    08/12/2013 @ 11:45 pm

    hbbs 185/225/255/275pr
    bbs 95/85/75
    Sled 270
    Great job Rios,Sergio and tom k!

    • Tom kuchenreuther

      08/13/2013 @ 2:28 am

      You too! Good stuff guy!

      • Tom kuchenreuther

        08/13/2013 @ 2:28 am

        Guys*

        • Rios

          08/13/2013 @ 3:09 pm

          Nice work, gents. I think that was the most work I’ve ever done in an hour. It was definitely the closest I’ve come to puking at CFS. #winning

  • M.Rod

    08/12/2013 @ 11:45 pm

    hbbs 185/225/255/275pr
    bbs 95/85/75
    Sled 270
    Great job Rios,Sergio and tom k!

    • Tom kuchenreuther

      08/13/2013 @ 2:28 am

      You too! Good stuff guy!

      • Tom kuchenreuther

        08/13/2013 @ 2:28 am

        Guys*

        • Rios

          08/13/2013 @ 3:09 pm

          Nice work, gents. I think that was the most work I’ve ever done in an hour. It was definitely the closest I’ve come to puking at CFS. #winning

  • Schurko

    08/12/2013 @ 10:50 pm

    HBBS: 315-335-365(failed 2nd rep)-375-365-335-315-225×15
    BSS: 115 across
    GHD stuff: 45#
    Sled: 3 @ 5 plates 3 @ 6 plates 4@ 7 plates

    • Kenny "F'n" Powers

      08/13/2013 @ 12:04 am

      Did the wod with Schurko. First time doing the heavy sleds…like them a lot.

      Sleds: 3 @ 5 plates 3 @ 6 plates 4@ 7 plates

  • Schurko

    08/12/2013 @ 10:50 pm

    HBBS: 315-335-365(failed 2nd rep)-375-365-335-315-225×15
    BSS: 115 across
    GHD stuff: 45#
    Sled: 3 @ 5 plates 3 @ 6 plates 4@ 7 plates

    • Kenny "F'n" Powers

      08/13/2013 @ 12:04 am

      Did the wod with Schurko. First time doing the heavy sleds…like them a lot.

      Sleds: 3 @ 5 plates 3 @ 6 plates 4@ 7 plates

  • Patilac

    08/12/2013 @ 7:44 pm

    Tough day. Kicked my ass, legs will be sore until at least Thursday.
    Squats 315-335-355-375 down with the same weights.
    225×17
    BSS 95,105,115
    Sleds heavy and hard.

  • Patilac

    08/12/2013 @ 7:44 pm

    Tough day. Kicked my ass, legs will be sore until at least Thursday.
    Squats 315-335-355-375 down with the same weights.
    225×17
    BSS 95,105,115
    Sleds heavy and hard.

  • MikeJones

    08/12/2013 @ 7:10 pm

    Warmed up with AJ and Iggy (poor AJ)/315,325,335,355 then back down/ Bulg squats 95/5plates(225?)sled push with AJ/did the GHD after up to 45, I agree with everyone who have enjoyed the different toys to play with today

  • MikeJones

    08/12/2013 @ 7:10 pm

    Warmed up with AJ and Iggy (poor AJ)/315,325,335,355 then back down/ Bulg squats 95/5plates(225?)sled push with AJ/did the GHD after up to 45, I agree with everyone who have enjoyed the different toys to play with today

  • Wheeler

    08/12/2013 @ 6:20 pm

    Kara, Gillian Petra great working out with you girls this morning!
    Slow moving very short warm up for me pushing Nick on the sled.
    HBBS: 125-145-155-165-165-165-165; 135 x 15, could probably have gone a little heavier
    BSS: up to 55
    GHD: 15-25-35
    WOD: 8 @ 90, stole Dudley and Jasca’s sled for 2 @ 135

  • Wheeler

    08/12/2013 @ 6:20 pm

    Kara, Gillian Petra great working out with you girls this morning!
    Slow moving very short warm up for me pushing Nick on the sled.
    HBBS: 125-145-155-165-165-165-165; 135 x 15, could probably have gone a little heavier
    BSS: up to 55
    GHD: 15-25-35
    WOD: 8 @ 90, stole Dudley and Jasca’s sled for 2 @ 135

  • Petra

    08/12/2013 @ 5:29 pm

    warm up: done
    HBBS: 95-125-145-155-155-145-145, 95# x 15 (that weight was way too light. Stopped at 15 reps just because)
    BSS: up to 55# (These were not easy but I liked them better than back/front squats)
    GHD: up to 15#
    WOD: with 75#

  • Petra

    08/12/2013 @ 5:29 pm

    warm up: done
    HBBS: 95-125-145-155-155-145-145, 95# x 15 (that weight was way too light. Stopped at 15 reps just because)
    BSS: up to 55# (These were not easy but I liked them better than back/front squats)
    GHD: up to 15#
    WOD: with 75#

  • gillian

    08/12/2013 @ 3:39 pm

    warm up: done…..good thing petra is so light!
    HBBS: 125-145-155-165-165-155-145, 115# x 10
    BSS: up to 55#
    GHD: up to 25#
    WOD: with 90#

  • gillian

    08/12/2013 @ 3:39 pm

    warm up: done…..good thing petra is so light!
    HBBS: 125-145-155-165-165-155-145, 115# x 10
    BSS: up to 55#
    GHD: up to 25#
    WOD: with 90#

  • Kara

    08/12/2013 @ 2:11 pm

    Warm Up Sled Ride/Push: done, nothing makes me feel more dainty and feminine than having someone grunt and sweat while pushing me on a sled. ha ha. it was ok actually, usually I dread the sled.
    HBBS: up to 165#—20 x 115# (should have gone heavier wasn’t sure what weight would be good for 10-15 reps for me)
    BSS: 33, 45, 55
    GHD couplet: 15#
    Heel down Sled walk/Push @ 75#
    it was fun to do different things today (Bulgarian Split squat and both GHD things were new to me and tough).

  • Kara

    08/12/2013 @ 2:11 pm

    Warm Up Sled Ride/Push: done, nothing makes me feel more dainty and feminine than having someone grunt and sweat while pushing me on a sled. ha ha. it was ok actually, usually I dread the sled.
    HBBS: up to 165#—20 x 115# (should have gone heavier wasn’t sure what weight would be good for 10-15 reps for me)
    BSS: 33, 45, 55
    GHD couplet: 15#
    Heel down Sled walk/Push @ 75#
    it was fun to do different things today (Bulgarian Split squat and both GHD things were new to me and tough).

  • Stafford

    08/12/2013 @ 2:06 pm

    HBBS: 225 up to 265 Then 135 x 25. ( kept the reps solid and quick but should of done a little more weight)

    Bulgarian squats at 95

    Ghd sets orange bar + 10 lb

    Sled push at 200.

    Awesome workout this morning. Keep bringing these heavy sled pushes.

  • Stafford

    08/12/2013 @ 2:06 pm

    HBBS: 225 up to 265 Then 135 x 25. ( kept the reps solid and quick but should of done a little more weight)

    Bulgarian squats at 95

    Ghd sets orange bar + 10 lb

    Sled push at 200.

    Awesome workout this morning. Keep bringing these heavy sled pushes.

  • dudley

    08/12/2013 @ 1:50 pm

    legs are feeling it. HBBS: 225-235-240-245-240-235-225 (185×20); BSS: 75, 80, 85; GHD: 45; Sled: 135×5, 205×5.

  • dudley

    08/12/2013 @ 1:50 pm

    legs are feeling it. HBBS: 225-235-240-245-240-235-225 (185×20); BSS: 75, 80, 85; GHD: 45; Sled: 135×5, 205×5.

  • DePrizio

    08/12/2013 @ 1:09 pm

    AWESOME DAY
    Warmup Sled Push- It looked like Mario Kart…..Should have been red shellin’ newbs with med balls.
    HBBS: 205-225-240-260-245-230-210—-185×16
    BSS: 95 for all 3 sets- legs will be broken from this
    GHD Superset: 45lbs
    Heel down Sled walk/Push @ 200

    • Shamwow

      08/12/2013 @ 1:44 pm

      I was dying to see how enthusiastic your post about today would be.

      • DePrizio

        08/12/2013 @ 7:19 pm

        Box of Golden Grahams here I come…..

  • DePrizio

    08/12/2013 @ 1:09 pm

    AWESOME DAY
    Warmup Sled Push- It looked like Mario Kart…..Should have been red shellin’ newbs with med balls.
    HBBS: 205-225-240-260-245-230-210—-185×16
    BSS: 95 for all 3 sets- legs will be broken from this
    GHD Superset: 45lbs
    Heel down Sled walk/Push @ 200

    • Shamwow

      08/12/2013 @ 1:44 pm

      I was dying to see how enthusiastic your post about today would be.

      • DePrizio

        08/12/2013 @ 7:19 pm

        Box of Golden Grahams here I come…..

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