Workout of the Day
A.
Three sets, not for time, of:
Wrist Stretch x 8-10 reps
(demo starts at 4:25 of the video)
K-Star’s Keg Drill Overhead Stretch
x 60-90 seconds
(demo starts at 3:15 of the video)
Front Rack Clean Press (Sots press) x 5 reps @ 2113
B.
Strict Overhead Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Sets 4-9 – 3 reps @ 85-90%
* Set 10 – 10 reps @ 65-70%
Rest 2 minutes between sets.
C.
MEN & WOMEN 40-54
Every 3 minutes, for 18 minutes (6 sets), for times:
Airdyne x 25/20 calories
(if you don’t have an airdyne, perform on a Concept 2 rower)
30/20 lbs Wall Ball Shots x 15 reps to 10’/9′ target
MEN & WOMEN 55+
Every 3 minutes, for 18 minutes (6 sets), for times:
Airdyne x 20/15 calories
(if you don’t have an airdyne, perform on a Concept 2 rower)
20/10 lbs Wall Ball Shots x 15 reps to 9′ target
A. Done Sotts with 15lb bar
B. Strict Press
45,50,60,70, 60
B. 2:31, 2:27. 2:30, 2:25, 2:24, 2:34–never done 20lb ball before! Did them in quick 3’s!
A. The front rack clean press was brutal. Is went from horribly awful to simply awful, but it did get better. And I could totally feel the difference during the strict press.
B. 85#x5, 105, 125, 6 sets of 150×3, 120×10
C. 25 cals on rower/15 wall balls w/30# ball
1:43-1:45-1:47-2:03-2:33-2:45
Wheels fell off the bus during the 4th round. The 30# wallball crushed me. Will probably shift back and forth between using the 20# and 30# ball
A. Done, Sotts Press with PVC WOW!
B.43,53,60,73,73,75,75,75,75,60
C.1:42/1:48/1:38/1:47/1:45/1:45 Airdyne, 16#
A. Done
B. 95/110/130/160/160/160/160/160/160/120#
C. Still trying get over a cold so I skipped this
A. Done
B. 85,95,115,135,135,140,140,140,140,115×10
C. 20lb./20cal. 1:57,1:58,2:00,2:05,2:05,2:10,
A. Done. Loving the focus on mobility. Especially after flying home from New York today
B. Done off 145
C. Crap I unfortunately thought is said 25 cal row so it sucked a little more
1:56,1:58,1:57,1:52,2:01,2:02
You’re good buddy, I think it is 25 cals for dudes from 40 to 54 whether you are on the airdyne or rower. Walls balls and rowing just suck :). Nice work!
Travelling for work and was able to finally get in a workout today. Tiger’s Den in Dallas let me do the strength part on my own then I decided to do their WOD with them. Not sure if you guys want to see that but I will post it anyway today. A. Done B. Done off of 175 C. Wod: 8 Min 30 sec on Hollow Rocks 30 sec off 30 seconds Front squat slow reps 30 sec off etc. Then: 12 Min AMRAP Ascending Ladder 1 Push up 1 Box Jump 2 Push Up 2 Box Jump ….. I… Read more »
A. First time attempting the Front Rack Sots Press; used 15# trainer bar and worked to keep torso upright. Had to start with the squat slightly higher and each set I worked to go deeper in the squat and maintain the erect torso. B. 75/95/105/125/125/125/125/125/125/105. C. We have not A/D so rowed and 20# MB to 12′ height since no 30# MB. I only tracked my row times but noted that I had 3-35 sec rest on last three sets with alot more time on the first three. 1:04/1:04/1:14/1:25/1:25/1:27 I also track my heart rate during the conditioning portions and… Read more »
A. Love this mobility!
B. 60/70/80/97/97/97/97/97/97/77/ . Gained 2# with many more sets than last time. I’m really liking these, normally we don’t strict press very often.
C. Rowed since Airdyne is on the fritz. Thank goodness:). 1:58/1:54/1:57/1:53/1:57/2:00. Holy lungs! This was a lung buster. Made my goal to keep it 2 and under. Lot’s of conditioning this week is making me rethink my extra conditioning days. I need strength!
Great work Christine!
A. Done the sots press was tough
B. 95/105/120/6 sets at 135/115
C. only had rower 1:45/1:50/1:55/2:05/2:10/2:10 the burn began end of round 3
A. Done
B.48/58/63/78 for 6 sets/63
C. 2:00/2:05/1:58
2:02/2:04/2:02 all WB UB
A: Done. Uh, Front Rack Sotts…took 2 sets before I could stay solidly in my heels and lock out in proper position. Wow. Way tougher than back rack. Used #35.
B: #65(5)/ 75(5)/ 85(5)/ 95(3)x6 sets / 80 (9 1/2 reps – dipped knees on last rep:()
C: Row (Cal) + 20# WBS (Because the A/D, uh, wasn’t available, yah that’s it…)
1:52 (ub wbs) / 1:57 (ub wbs) / 2:22/ 2:45 / 2:39/ 2:56 ( def had major mid-back flare up sets 4-6, slowed my rowing down a lot)
Please take care of your back!!!!
Nichole – my back is fine, as in I don’t have an injury. However, I seem to get this “mid-back on fire” feeling whenever I row up/over 1000 m. I’ve worked with a coach in the past on my technique – catch, pull, finish all good. Able to engage glutes and use legs effectively. Maybe it’s just an overall weakness in my back, not sure. Probably just my body’s way of rejecting anything aerobic;)
A. Wrist & OH streteches felt good. SOTS press a no-go.
B. 75/95/115/135/135/135/135(2)/135/135/115(8) Better than last week.
C. 40-54, 20#/Airdyne: 2:14/2:12/2:12/2:14/2:25/2:31 – first time using the Airdyne in a wod, just hanging on for the last 2 rounds. Wall-ball depth was “sketchy” as my daughter would say – so will spend some time hitting mobility.
Lol your daughter sounds hilarious. Glad you got to play around with the Airdyne today!
A) Done
B) Off 85#: 43, 51, 60, 73, 60
C) 1:10, 1:10, 1:06, 1:00, :57, :59
In B. went for the 85%on sets 4-9 and then the 70% on set 10. For C. it would be good to know what amount of rest you are looking for in wods like this, so we know how to scale appropriately. It was a learning experience to attack the airdyne!
A) Done
B) 95/110/130/155/165/165/165/165/165/135 – based off of 185, last set of 165 was really tough and the set of 10 at 135 was also a gut check.
C) 40-54: 30# and air-dyne RX 1:26/1:39/1:35/1:47/1:47/2:01 – Wow that got really difficult. My legs were getting trashed on the air-dyne.
That’s fast Jarrod. I was very happy with a 20lb ball and only 20 cals. 10 more pounds and 5 more calories would have put me in a world of hurt.
Thanks a lot Greg! I was in a world of hurt from round 4 – 6..haha.
A. Done B. 42, 50, 58, 71, 71, 71, 71, 71, 71, 71, 54 After not being able to hit all the reps the last two weeks in the strict shoulder press, I was really happy to get in all the reps this week. C. Did first two sets on AirDyne, which I am now calling Satan’s Schwinn. I felt great on the first set, then promptly blew up legs and lungs on set 2. Did remaining sets on the rower. 2:00,2:30,2:30, 2:30, 2:45, 2:54 I did 15 wb for sets for first and last set, but stuck to 10… Read more »
Sorry I am just seeing this! For this, I would recommend having at least 30 seconds to recover. I would have had you Airdyne x 15 cals and keep the WB the same so that you could still get practice with those. 🙂
Thanks, Nichole. You rock.
A Done
B 60kgx3 reps, 5 set. 45kgx10 reps.
C AD+15kg ball
2:05-2:01-2:07-2:09-2:14-2:14
D, from tuesday; 15kgx3 reps CTB-11 strict ring dips
20kgx3 reps CTB- 9 strict ring dips
A. Finished
B. 55/65/75/85/90/95/95/95/95/75#
C. 1:53/1:49/2:03/2:07/2:09/2:15 -UB wall balls @20#
A. Complete (had to put lifting shoes on for sots press w/45# bar) happy to be able to do them
B. 95×5,110×5,130×5,155×3,155×3,160×3,160×3,160×3,160×3,125×10
C. 2:15,2:03,2:00,2:00,2:12,2:13.. 20# ball (tested 1round 30# ball only had 25 sec rest so scaled to 20# tried to keep intensity high but airdyne sucked the life out of me. 25 cal on rower for me is about about 20 sec quicker)
A. Done. Sots presses were extremely difficult for me
B. kg’s 40,45,50,60, 62.5, 62.5, 62.5, 62.5, 50
C. I didn’t have Airdyne or rower awailable so I run about 400m per each round. WB’s were rolling nice. First four rounds ub and rounds 5-6 10+5
D. Did some extra squatting today. 6min EMOM 3 reps/min with 100kg just to keep legs awake:)