Workout of the Day
A.
Every minute, on the minute, for 10 minutes:
Strict Shoulder Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+
B.
Every 2 minutes, for 20 minutes (10 sets), complete:
Clean & Jerk x 1 rep
Buid over the course of the 8 sets to a heavy 1-RM for today.
C.
Three rounds for time of:
Row 500 Meters
5 Dumbbell Man-Makers
10 Strict Handstand Push-Ups
15 Chest-to-Bar Pull-Ups
30 Double Unders
40-49:
55/35 lb Dumbbells
50-54: 55/35 lb Dumbbells; Strict Handstand Push-Ups to a 2″ riser
55-59: 35/25 lb Dumbbells; Strict Handstand Push-Ups to a 2″ riser
60+:
35/25 lb Dumbbells; Strict Handstand Push-Ups to a 4″ riser; Chin-Over-the-Bar Pull-Ups
D.
Three sets of:
Inverted Barbell Row x 8-10 reps @ 3011
Rest 60 seconds
Piston Push Downs x 60 reps (30 per side)
Rest 60 seconds
V-Ups x 20 reps
Rest 60 seconds
A- up to 78kg successfully. Tried 85kg and failed (+1kg PR). Then Failed 82.5 and 80kg as well 🙂
B- Built up to 97.5kg. Feeling much better about getting into a good squat clean.
C- Used 20kg kettlebells (instead of 24). 25:25
Did the 3 CF masters workouts
Woke up at 4:30 AM to do this. I forgot how sucky heavy lifts are in the AM.
A: In pounds today: 95, 115, 125,135, 145, 150, 155, 160, 165, 170 (ties a PR, I had at least 5 lbs more in me.
B: 135, 155, 175, 185, 205, 225,230, 235, 245 (m), 245 (m). Collapsed in the bottom on both at 245.
C: 22:45 – This was very deceiving. Those damn Man-Makers!
D: Check
Nice work on the AM pressing! And yes, man makers can get gross!
Thanks. I was pretty excited. Hope all goes well at the games!
A. 55/65/70/75/80/85/90/95/100/105 failed / 105!!! 10# PR
C. No time minus row
D. Done
10K backcountry run (training for a 25k backcountry run in 3 weeks so not as much gym time for a few weeks).
Good luck at the games – go green!!!
Awesome job, that is a major PR !
A: 45-80kg f85kg
B: 60-107,5kg
C: 23:25 @20kg DB and 400m Running
D: Done
A. 50/55/60/65/70/75/80/83/84/85
C. 28:36, modified: 20lb db, 5 sHSPU w/2 abmats, 10 C2B
53/63/68/73/78/83/88/93/98/103-f
63/73/83/93/103/113/123/133-f
Used 25# db it’s all I have, no pad for hspu, but kipped 26:31 c2b killed me and were 1 at a time….
A) worked up to #135. This was my first time strict pressing since my shoulder surgery 3 months ago to repair a torn labrum. While this is not that heavy, it was a huge milestone for me and it was pain free! B) got #185, which again is a big thing for me after surgery. Was my first time doing jerks since surgery, I could not have been happier with the result. C) 12:09, did 400m run instead of row and strict press instead of HSPU since those are not an option for now and ring rows instead of CTB… Read more »
HUGE gains today Mike – awesome work!!
A-up to 185
B-up to 245
Sure enough 2nd day back from vacation pinched a nerve in neck during presses.
Go Scott Tanaka!
Hope it is feeling better Joe!
A) 53-58-63-68-73-78-83-88-90F
B) 63-83-93-103-103-108-113-118F-118 (yay!)-123F
C) 7 sHSPU w/1Abmat…all other movements Rx 27:58…very challenging 🙂
D) completed inverted bb rows and v-ups
A. 105 pr
B. only did jerks – 105, 115, 125, 135, 145 (f) 125, 135, 140, 145, 145
C. 22:59 with one ab mat
D. done
A. Up to 100!! 5# pr
Congrats on the pr!
Thanks! You too
Solid work on your press Karen!
A. upto 170
B. upto 255
C. did the competition metcon Five rounds for time of:
Run 400 Meters
10 Alternating One-Arm DB Snatch (70/50 lbs)
8/6 Muscle-Ups
21:10 was going good until the last 2 rds of MU
D. will try to do later
A. 65#, 70, 75, 80, 85, 90, 95, 100, 105, failed 107 (PR attempt)
B. 125#, 135, 140, 145, 145, 150, 150, 150, 150, 150
C. 20:47 Rx except used 1 ab mat for SHSPU
D. ran out of time.
Tough but fun day. Thanks!
A. 95/100/115/125/130/140/150/155/160/170 – new PR!!
B. 115/125/135/155/165/165/175/175/185/185
C and D. had to skip out today, my youngest turns 13 today so I am trying to purchase stuff for party and then no time tonight due to party.
Solid work Ralph!
First day back after vacation.
A)80/95/100/110/115/125/130/140/145/150 5#PR
B)125/135(2)/145(2)/155/160/165/170/175 failed on the jerk.
C)26:55 rx
D)Skipped. Needed to catch a flight to New York.
Will do Wednesday programming on Thursday.
Congrats Dean!!
Been sick since Sunday yesterday no trainig
Today Been doing most from than nothing
A: done
B:225 flat Form
C:22:44 ufff What a workout!!!
D:done
Good luck at the Games Invictus!!!