Workout of the Day
A.
Three sets, not for time, of:
Kettlebell 90/90 Exercise x 6 reps each arm
Kettlebell Arm Bar
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x 6 reps each arm
Skin the Cat x 3 reps
(perform slow and controlled)
B.
Take 15-20 minutes to today’s 1-RM Split Jerk.
C.
For 16 minutes, rotate through the following two stations on the minute:
Minute 1 – Weighted Pull-Up x 2-3 reps
Minute 2 – 10/7 Ring Dips (full ROM, slight pause at top)
You’ll hit each of these stations 8 times.
D.
Five rounds for time of:
10 Bar-Facing Burpees Over the Barbell
15 Push Press (115/83 lbs)
You guys killed this.
A. Done
B. 235lbs, just missed 240.
C. 35# x 3 for 5, then x 2; 8 first two rds, 4 rounds of 6, then 5’s
D.13:01 really had trouble locking out after the first 3 rounds. Round 1 unbroken, Round 2 – 8+7, Round 3 – 5 x 3, rounds 4 and 5 all over the map.
A. Done
B. 97kg, missed 100kg twice
C. 44#x3 all sets, 10 strict 1-3, then 7 strict 4-6, last 2 sets 6 with slight kip
D. 10:30, felt like i was crawling on last 2 rounds
I’m doing this today. I’m sure I will be crawling.
Megan Becker (50/5’5″/135)
A. Done
B. 150#
C. 2×20# pullups, 7 unbroken dips for first 7 sets, 6+1 for the last set
D. 13:36 (Had a hard time with this one. Had to break up the PPs way too much.)
A. Done
B. 240#
C. 3×45#,10 strict all sets
D. 8:40
A: don’t
B: worked up to a double 265#
C:
Dips strict up to set 4. 4-5 mixed, 6-8 kipped. All with pause.
PU: 72# x3 all sets
D: 7:49
PP got hard. Burpees not blazing but kept moving.
72# on the pullups? Wow !!!! Great job Brent.
Solid weighted pull up Brent.
A. Done
B. 245. Missed 250. Not as good as last week.
C. #35 1-4; #25 5-8. UB dips except last 2 rds
D. 8:20