Workout of the Day
A.
Three sets of:
Overhead Squat x 8-10 reps @ 30X1
Rest 2 minutes
Weighted Pull-Ups x 3-5 reps @ 21X0
Rest 2 minutes
B.
Four rounds for time of:
60 Double-Unders
30 Wall Ball Shots (20/12 lbs)
15 Pull-Ups
Workout of the Day
A.
Three sets of:
Overhead Squat x 8-10 reps @ 30X1
Rest 2 minutes
Weighted Pull-Ups x 3-5 reps @ 21X0
Rest 2 minutes
B.
Four rounds for time of:
60 Double-Unders
30 Wall Ball Shots (20/12 lbs)
15 Pull-Ups
A. Bryan – overhead squats 85# x 10 reps. Weighted pull ups 40# x 3 reps.
B. Bryan – 18:51
OHS 65# 3×10, pull-up 3x 5 bodyweight only, 22:22 for 4 rounds.
A. 95lbs-135lbs-155lbs 8 reps
B. 15:36. All pullup sets unbroken (win on the day). First two sets of doubles I did 25-25-10 then my rope broke so I had to borrow my buddies. Wallball sets sucked but I sticked to sets of 5, tried to keep the resting between less than 8 seconds.
A. 60kgx10 70kgx8 70kgx5 back didn’t feel right.
#35x5x3
Did the gyms metcon today.
A: 10 reps OS @ 100/110/115#
5 reps Weighted Pull-Ups @ 35/45# / 4 reps @ 55#
B: 60 Double-Unders = 60 Tuck Jumps / total time: 18:15
A) OHS- 155×10 165×10 175×9 – lost the10th
Pullups 35×5 40×5 45×5
B) 10:30 may have gone faster but wanted the unbroken sets
Only A didnt feel to good today.
OHS 40kg 3*8
3rm Pullups ended up with 28kg kb in the belt PR for me:)
Did some DU practice and strict Pullups in the end
A. 3×10@145 3×5 strict pull-ups no weight
B. 27:30 each round I did pull-ups till failure and finished with vertical Ring rows, averaged 5-6 pull-ups each round.
Great persistence with those pull-ups Todd! With that work ethic, they will come in no time.
OHS 105, 115, 125
B: 12:15 rx
Super fast time Bob! And thanks for posting! I look forward to seeing your future posts =)
A. OHS 115X8, 135X8, 135X8 weighted pull ups 20#x5, 20#x4, 20#x5
B. 15:42 RX
Awesome job Felix. In the future strive to hit the higher number of reps. When it says 8-10, it does not mean you have the choice, it just means to strive to hit 10 with the tempo unless you reach mechanical failure. And super fast time on that conditioning!
Will do Bryce thanks!
A. 135 x 10, 4 @ 20
155 x 10, 4 @ 20
175 x 7, 5 @ 20 Lost the last damn rep!!
B. 17:18 Rx
Glad this one was over.
Wow Martin! Pushing to the limit on those OHS. Now that is how you will improve over time. Yeah, many people were glad when this one was over as it was high volume and very challenging. Super stoked with your hard work, keep it up.
A. OHS: 135# x 10, 155# x 9, 155# x 10; Pull-ups: 60# x 5, 60# x 5, 60# x 5
B. Rx: 13:17
Great effort sneaking in that 10th rep on the third set of OHS. That makes a huge difference in your mental game in the long haul. And awesome consistency with those weighted pull-ups. Sub 15 min on the conditioning aint too shabby either. Seems like someone had a pretty good day =)
I appreciate the support Bryce! The stability and balance needed for OHS is still coming back. I simply lost the weight forward as I stood up on the 10th rep of the second set. Wasn’t sure at first what to do for the pull-ups. Intuition told me 60# which I think was right on +/- 5 pounds. Was hoping for consistency on the metcon but the shoulders got super tired in round 3 on the wall-balls. Had to break those up 20-10.
A1. OHS 50kg x9, 50kg x8, 55kg x8
A2. 25# x5, 25# x5, 30# x5
B. 21:30 Rx Had to really break up double unders 6×10
Those double unders will come. Try playing with sets of 15-20 before and/or after sessions to enhance the motor recruitment pattern and engrain the rhythm so it becomes an exercise of active rest rather than laboring.
A.
OHS: 115#/125#/125#x8, Weighted pull-ups @ 45#x5x3
B.
Only had time for 3 rounds. 11:26 @ Rx #’s
Nice work! It would have been nice to see if you could have made it under 15 min on the conditioning session.
A. stuck with 65# and focused on shoulder mobility. Felt good. It’s funny my thumbs hurt more than anything from the wide grip lol
A2. Used 10 lb for pullups.
B. 17 mins. Ouch! Did ring rows instead of PUs. Shoulder still feels a little funky on certain movements so I didn’t want to do kipping PUs and strict would take me a year.
Erin, Never feel like you HAVE to stick to the rep scheme. Just light load, volume can be scaled if necessary. If you know that 10 strict pull ups would take a long time, you can always scale the number a bit (maybe 5-6) instead. 🙂 Great work today. Work on wrist mobility to make those overhead squats a bit more comfortable. Here is a blog I wrote about grip and wrist care.
https://invictusfitness.com/blog/tips-for-your-grips/
Enjoy!
Thanks ! I just checked it out. Great tips. I will definitely try those after my next grip intensive workout. I’ve been stretching my wrist and thumbs a lot since I did the OH squats this AM.
A1. OHS 135#x10
A2. Pull up +25#x5
B. RX 21:56 (Most of that time spent doing double unders 6×10 reps each time)
Nice work, Kyle!
A1. 135, 155, 165 x 10 reps. Probably should have gone 155, 165, 175… Next time.
A2. 5×25# (I know, weak sauce)
B. 15:55 Rx. Wow!
Next time! Great job!
A1. 40 kg (8 reps)
A2. 20 kg (4 reps)
B. 12:51 (10kg medball)
Great job, Erik!
A: 10 OHS, #65, #65, #75- felt good, will go heavier next time.
5 Pull-ups w/ #15
B: 18:00, #14 wall ball. They’re improving, but they still hate me.
DU and PU’s went fine
Great job!
A. OHS at 135# – 10/9/10. WPUs w/70# DB X 5 reps all sets. Last set was tough.
B. 11:44 RX. DU and PU all UB. WB 30, 20/10 X 3.
Destroying it! Nice work Jon!