CrossFit WOD 16.5

21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 95 lb.
Women use 65 lb.

Notes
This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 21 thrusters, then 21 burpees, jumping over the barbell for each rep of the burpees. They will then perform 18 of each, then 15 of each, etc., until the last round of 3 of each. Every second counts in this workout. Your score will be the time it takes to complete all 168 repetitions. There is no time cap for this workout.

Saturday – Chest, Back, & Legs

  • Bench Press
    • 185 lbs x 7 reps
    • 210 lbs x 7 reps
    • 145 lbs x 20 reps
  • Incline Barbell Press
    • 100 lbs, 5 sets x 7 reps*
  • Clean Deadlift (w/o belt, w/o straps)
    • 205 lbs x 7 reps
    • 235 lbs x 7 reps
    • 275 lbs x 1 rep
    • 325 lbs x Failed**
  • Barbell Row (w/o straps)
    • 135 lbs x 12 reps
    • 245 lbs x 12 reps
  • Box Front Squat (w/ belt, 14″ box)
    • 205 lbs x 7 reps
    • 235 lbs x 7 reps
  • Low Bar Box Squat (w/ belt, 14″ box)
    • 295 lbs x 1 rep
    • 315 lbs x 1 rep
    • 325 lbs x Failed
  • High Bar Box Squat (w/ belt, 14″ box)
    • 185 lbs x 3 reps
    • 195 lbs x 3 reps

Comments:

* I am keeping the weight light and using this exercise to rehabilitate my left shoulder.

** My grip broke as the barbell reached knee height.

Friday – Shoulders & Arms

Shoulders

  • Seated Half Press
    • 135 lbs x 12 reps
    • 155 lbs x 7 reps
    • 210 lbs x 3 reps
  • Pre-exhaustion: Around The World & Seated Half Press
    • 25 lbs & 135 lbs, 5 sets x 7 reps

Arms

Comments:

* Failed on the third rep.

Wednesday – Push Workout

  • Floor Press
    • 235 lbs x 5 reps
  • Bench Press
    • 205 lbs x 7 reps
  • Incline Barbell Press
    • 95 lbs, 5 sets x 7 reps*
  • Box Front Squat (w/ belt, 12″ box)
    • 205 lbs x 3 reps
    • 250 lbs x 3 reps**
  • Front Squat (w/o belt)
    • 165 lbs x 20 reps

Comments:

* I am still slowly working my way back up in weight since I injured my left shoulder. I am adding 5 lbs a workout. I used to lift around 190 lbs for sets of 5 reps in this exercise. By the time I have worked my way back up to that weight my shoulder should be completely recovered.

** Once again I failed on the third rep but I held it at the sticking point for several second before I had to drop it. I am almost tempted to give it another try again the next workout however, failing isn’t productive and I have already failed a few times at this attempt. I don’t mind failure but there are other PRs to try to break.

Monday – Shoulders & Arms

Shoulders

  • Seated Half Press
    • 135 lbs x 12 reps
    • 155 lbs x 7 reps
    • 200 lbs x 7 reps
  • Pre-exhaustion: Around The World & Seated Half Press
    • 25 lbs & 135 lbs, 5 sets x 7 reps

Arms

Rear Delt Pre-exhaustion

If your rear delts are a lagging bodypart or if you want that extra cut in this area of the shoulder, this rear delt pre-exhaustion routine is for you.

The first exercise chosen always has to be an isolation exercise. Any isolation exercise for the rear delts is acceptable such as bent over or seated dumbbell lateral raise – machine or cable – just as long as both rear delts are isolated an worked simultaneously. This first exercise is also ideally meant to be performed using strict form with light weight using full contraction.

The second exercise is also a compound exercise. Any compound exercise for the middle back such as barbell row, chin-up or pull-up, seated cable row, lat pull-down, or T-bar row.

I recommend using high enough reps in the first exercise performed to ensure you feel a lactic acid burn in the rear delts to ensure they have been pre-exhausted (7 to 20 reps).

And then use lower reps (3 to 7) and heavy weight for the second exercise. It is also important that the second exercise is performed immediately after the completing the first exercise.

Rest 45 to 90 seconds and repeat. After three or four sets your rear delts will be burning from lactic acid that will anatomically reveal their point or origin and insertion – in the pre-exhaustion house of pain.

Rear Delt Pre-exhaustion Routine:

  • Bent Over Lateral Raise
    • 30 lbs, 5 sets 7 reps
  • Barbell Row
    • 135 lbs, 5 sets x 7 reps

Saturday – Pull Workout

  • Hang Power Clean (w/ straps)
    • 185 lbs x 3 reps
    • 205 lbs x 3 reps
    • 225 lbs x 1 rep
  • Barbell Row (w/o straps)
    • 135 lbs x 12 reps
    • 245 lbs x 12 reps*
  • Clean Deadlift (w/o belt, w/o straps)
    • 275 lbs x 5 reps
    • 325 lbs x Failed**
  • Pre-exhaustion: Bent Over Lateral Raise & Barbell Row
    • 30 lbs & 135 lbs, 5 sets x 7 reps

Comments:

* I failed on the 10th rep but manged to complete the other two reps rest pause style without setting down the weight.

** I was able to pull the weight just above my knees before my grip slipped. I am confident that I will be able to handle this weight soon. I just need to build a little more grip strength.