“Let Your Soul Row" Part 1

Score Type:: AMRAP

AMRAP 5:
15 Barbell Facing Burpees
21 Power Cleans (155/105)
21/15 Calorie Row

Rest 5 Minutes

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“Let Your Soul Row" Part 2

Score Type:: AMRAP

AMRAP 5:
15 Barbell Facing Burpees
21 Power Cleans (135/95)
21/15 Calorie Row

Rest 5 Minutes

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“Let Your Soul Row" Part 3

Score Type:: AMRAP

AMRAP 5:
15 Barbell-Facing Burpees
21 Power Cleans (115/85)
21/15 Calorie Row


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2/6/2019 - ACCESSORY

Score Type:: Total Weight

BUILDING ON LAST WEEK

5 Sets of 2 Repetitions
*7 second descent, 3 second pause in bottom. 

This is a very slow, and lengthy squat repetition - and fully intended to be so. Leveraging time under tension to our advantage, we can pull a potent stimulus from these repetitions at controlled weights. All percentages below are based off our 1RM Back Squat. All repetitions are also taken from the rack.

Set #1 - 63%
Set #2 - 65% 
Set #3 - 67%
Set #4 - 69%
Set #5 - 71-74%, based on feel.
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2/6/2019 - ACCESSORY 2

Score Type:: Total Weight

Part A)
5x5 Bench Press, ascending to a five-rep heavy.
After each set, Max Strict CTB Pull-Ups
Part B)
100 Banded Good Mornings - Video
100 Banded Pull-Aparts - Video
On the bench press, we are looking to build steadily to a 5-Rep heavy for the day. Immediately after each set, complete a single set of Strict CTB Pull-Ups, banding as required so that we are able to find at least 5+ repetitions per round. We are looking for the added range of motion today, in chest contact. Following, rest as needed between sets, aiming to be between 2:00-3:00 per.
On Part B, we have accessory work. Choose a band that allows for at least 50 repetitions to be unbroken if we went for it, and aim to complete these totals in large, quick moving sets.

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Comments

Kimberly Sutton 1 week, 5 days ago / Reply

“Let Your Soul Row" Part 3: 59 reps

Kimberly Sutton 1 week, 5 days ago / Reply

“Let Your Soul Row" Part 2: 57 reps

Kimberly Sutton 1 week, 5 days ago / Reply

“Let Your Soul Row" Part 1: 56 reps

Charles Kitzmiller

Charles Kitzmiller 1 week, 6 days ago / Reply

“Let Your Soul Row" Part 3: 49 reps
Notes: 90#

Charles Kitzmiller

Charles Kitzmiller 1 week, 6 days ago / Reply

“Let Your Soul Row" Part 2: 54 reps
Notes: 100#

Charles Kitzmiller

Charles Kitzmiller 1 week, 6 days ago / Reply

“Let Your Soul Row" Part 1: 46 reps
Notes: 115#

Karl Roelofs

Karl Roelofs 1 week, 6 days ago / Reply

“Let Your Soul Row" Part 3: 47 reps

Karl Roelofs

Karl Roelofs 1 week, 6 days ago / Reply

“Let Your Soul Row" Part 2: 50 reps

Rossana Beytia Aguilar 1 week, 6 days ago / Reply

“Let Your Soul Row" Part 3: 53 reps

Karl Roelofs

Karl Roelofs 1 week, 6 days ago / Reply

“Let Your Soul Row" Part 1: 55 reps
Notes: 105

Rossana Beytia Aguilar 1 week, 6 days ago / Reply

“Let Your Soul Row" Part 2: 49 reps

Rossana Beytia Aguilar 1 week, 6 days ago / Reply

“Let Your Soul Row" Part 1: 49 reps

Michelle Platz

Michelle Platz 1 week, 6 days ago / Reply

“Let Your Soul Row" Part 3: 67 reps

Michelle Platz

Michelle Platz 1 week, 6 days ago / Reply

“Let Your Soul Row" Part 2: 67 reps

Michelle Platz

Michelle Platz 1 week, 6 days ago / Reply

“Let Your Soul Row" Part 1: 67 reps

Andy Coy

Andy Coy 1 week, 6 days ago / Reply

“Let Your Soul Row" Part 3: 52 reps
Notes: 95# Bike@15 cal

Andy Coy

Andy Coy 1 week, 6 days ago / Reply

“Let Your Soul Row" Part 2: 51 reps
Notes: 115# Bike@15 cal

Andy Coy

Andy Coy 1 week, 6 days ago / Reply

“Let Your Soul Row" Part 1: 57 reps
Notes: 135# Bike@15 cal

Gail Byrd

Gail Byrd 1 week, 6 days ago / Reply

“Let Your Soul Row" Part 3: 72 reps
Notes: box burpees bike 35 lb bar

Gail Byrd

Gail Byrd 1 week, 6 days ago / Reply

“Let Your Soul Row" Part 2: 66 reps
Notes: box burpees bike 45 lb bar

Gail Byrd

Gail Byrd 1 week, 6 days ago / Reply

“Let Your Soul Row" Part 1: 61 reps
Notes: box burpees bike 50 lb bar

Brandon Coquyt

Brandon Coquyt 1 week, 6 days ago / Reply

“Let Your Soul Row" Part 3: 72 reps

Brandon Coquyt

Brandon Coquyt 1 week, 6 days ago / Reply

“Let Your Soul Row" Part 2: 71 reps

Brandon Coquyt

Brandon Coquyt 1 week, 6 days ago / Reply

“Let Your Soul Row" Part 1: 68 reps

Allison Gargulak 1 week, 6 days ago / Reply

“Let Your Soul Row" Part 3: 78 reps

Allison Gargulak 1 week, 6 days ago / Reply

“Let Your Soul Row" Part 2: 74 reps

Allison Gargulak 1 week, 6 days ago / Reply

“Let Your Soul Row" Part 1: 71 reps

Babita Artabasy

Babita Artabasy 1 week, 6 days ago / Reply

“Let Your Soul Row" Part 2: 56 reps

Babita Artabasy

Babita Artabasy 1 week, 6 days ago / Reply

“Let Your Soul Row" Part 1: 52 reps

Antonio Suarez

Antonio Suarez 1 week, 6 days ago / Reply

“Let Your Soul Row" Part 3: 69 reps

Velissa Del Sol

Velissa Del Sol 1 week, 6 days ago / Reply

“Let Your Soul Row" Part 3: 56 reps

Antonio Suarez

Antonio Suarez 1 week, 6 days ago / Reply

“Let Your Soul Row" Part 2: 65 reps

Velissa Del Sol

Velissa Del Sol 1 week, 6 days ago / Reply

“Let Your Soul Row" Part 2: 53 reps

Antonio Suarez

Antonio Suarez 1 week, 6 days ago / Reply

“Let Your Soul Row" Part 1: 62 reps

Velissa Del Sol

Velissa Del Sol 1 week, 6 days ago / Reply

“Let Your Soul Row" Part 1: 48 reps

Karen Salazar

Karen Salazar 1 week, 6 days ago / Reply

“Let Your Soul Row" Part 1: 45 reps

Dashira Silvestre

Dashira Silvestre 1 week, 6 days ago / Reply

“Let Your Soul Row" Part 3: 52 reps
Notes: 35

Issabelle Ortiz 1 week, 6 days ago / Reply

“Let Your Soul Row" Part 3: 53 reps

Dashira Silvestre

Dashira Silvestre 1 week, 6 days ago / Reply

“Let Your Soul Row" Part 2: 55 reps
Notes: 45lb

Issabelle Ortiz 1 week, 6 days ago / Reply

“Let Your Soul Row" Part 2: 51 reps

Issabelle Ortiz 1 week, 6 days ago / Reply

“Let Your Soul Row" Part 1: 51 reps

Dashira Silvestre

Dashira Silvestre 1 week, 6 days ago / Reply

“Let Your Soul Row" Part 1: 53 reps
Notes: 50 lb

Karen Salazar

Karen Salazar 1 week, 6 days ago / Reply

“Let Your Soul Row" Part 3: 51 reps

Karen Salazar

Karen Salazar 1 week, 6 days ago / Reply

“Let Your Soul Row" Part 2: 51 reps

Gregory Taveras

Gregory Taveras 2 weeks ago / Reply

“Let Your Soul Row" Part 3: 65 reps

Gregory Taveras

Gregory Taveras 2 weeks ago / Reply

“Let Your Soul Row" Part 2: 62 reps

Gregory Taveras

Gregory Taveras 2 weeks ago / Reply

“Let Your Soul Row" Part 1: 60 reps

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