A.
Four sets of:
Push Press x 3-5 reps
Rest 90 seconds
Weighted Supinated-Grip Pull-Ups x 3-5 reps @ 2110
Rest 90 seconds
B.
For time:
10 Wall Ball Shots (30/20 lbs to 10′ Target)
1 Ring Dip
9 Wall Ball Shots
2 Ring Dips
8 Wall Ball Shots
3 Ring Dips
…
1 Wall Ball Shot
10 Ring Dips
A.
155, 165, 175×2 all x5
30×5
B.
7:52 with 20# heaviest I got
As Paweł i did row for childrens today 13km 64:00:)
There was Childrens day today and we did some rowing for charity, little girl need help and 1km of rowing was some money for here.
Did 15.25km time: 65:20, my ass hurs 🙂 but it was not bad
A. 115# x 5, 4 sets
B. 7:54, Rx
A1. Built to 145 lbs
A2. Had 25lb dbell between feet x 5 reps
B. Only had access to 15lb WB..subbed rings for stationary dips: 8:14
Second session of the day, my box class was very aerobic so I decided to tackle it this evening:
A) 3 rounds of 6 back squats at 70-80%, so in kgs: 110×6, 120×6, 120×5
B) this was quick and dirty aerobic fun:
AMRAP 2′ walking lunges
1 min rest
AMRAP 2′ air squats
1 min rest
AMRAP 2′ box jump over 24″
I focused on moving non stop, I also tried lateral box jumps for the first time; fun times
A. 4 rds
Push Press
165×5 175×5 185×5 205×4
Pull ups w/ 60lbs
3,4,4,4
B.
Didn’t have a 30lb ball so went w/ James idea and put on a weight vest.
7:20
A. 95/115/135/155/175 x 5 reps
B. 7:55 #25 wallball
A1. 5×135, 145, 155, 165
A2. 5×35, 40, 50, 55
B. 20# was the heaviest wall ball we had and I subbed stationary dips since we didn’t have rings ? 9:23
B) 6:27
A1. 135/145/155/165×5
A2. 26/28.5/31/33.5×5 @tempo
B. Scaled to 20lb med ball (heaviest in gym). 4:39. I took it easy on dips and watched my form. I saw too many injuries at regionals…
“4:39. I took it easy”…… damn, amazing performance trion
Haha thank you Jorge!! – yea, “took it easy” isn’t the right wording there. More like “made sure that I didn’t hurt myself while trying to fly through them.” I was keenly aware of all the regional athletes shredding their pecs – not something I want to experience!
I hear you, it was very unfortunate but I think there’s something to be learned from watching the elite crack, like keeping safety in mind first then go insane on performance
A. 185 for 3×5 and 195 or 5.
All chin ups done at +50 for 5s
B. Thruster at 95 and ring dips. 8:49. Only have a 20 lb wall ballbut my garage ceiling is only 9 feet tall. Have a target in the back yard but the rings inside so I switched to thrusters. Loved this workout.
C. More chin ups.
Did Murph yesterday for the first time ever. Took me a whole day to get around to posting the results…44 mins…I miscalculated the distance on the run, though so I did 1.5 miles then did the workout portion, then corrected my mistake and did 1 mile back. Next time, I think I will try with a weighted pack and make sure I get the mileage right! I broke it up like this: pull ups: 10, pushups: 20, squats 30 but for sets 6-10, I did 10 pullups, 15 squats, 20 pushups, 15 squats My legs are gonna be like jell-o… Read more »
Well done, I’m still feeling it in my lats from Monday, which is why I modified today.
A.1: 5×115, 5×125, 5×135, 3×145. Form starting to slip (back compensating for lack of shoulder mobility) so stopped at 3. New 5 and 3 RMs A.2: 25#x5 for 3 rounds then x4 B. 11:55. Glad I got to try my brand new 30# wb. Very hard, so many no reps and got hit in the face a few times. Also I somehow got mixed up in the reps and finished with 1 wb then 9 rd, decided to stop there I had enough. C. Scap pull/push ups 3×15 Rough day for me, this helped me get my mind off of… Read more »
A: go to Press 2 x DB 5 re ps 35 kgs , 3 reps 37.5 kgs
Pull-ups go to 5 reps 20 kgs
B: 12:27 @ thruster 30 kgs
A1) #115-135-140-145 x5
A2) 4-4-3-3 @ #25
B) 30# wb
Started on rings but unable to kip, moved on to the bar halfway
14:43
A: 135/35;155/45;175/45; 180/50 – all for 5
B. we don’t have a heavier MB than 11 and no rings, so I breezed through it at 5:25
– did some HIIT ropes and sand bag carries for EMOM 10 rounds after.
A1. 115/125/135/145 x 5 each set
A2. 35 lbs x 5 @ 2110 each set
B. Subbed w/ 25 lb MB (the heaviest we got) and strict dips on a dip stand: 5’20”
Still nursing my shoulder ever since doing ring dips a couple weeks ago. Weak.
Here’s how I attacked today’s workout:
A.
Strict Press instead of Push Press (bothers my knee):
Worked up to 5 reps @ 115 which is a 5-Rep PR for me.
Weighted Supinated Pull-Ups x 5 @ 15#, 17.5#; x 4 @ 20#; x 3 @ 25#
B. Fitness (I wanted more conditioning than the ring dips will allow me)
600m row
30 DB Thrusters w/ 35#
600m row
6:28
C. Three Sets:
Ring Dips x 10 reps @ 2111
Rest 2-3 minutes
Nice PR great stuff
A1: 5x 57.5/60/62.5/64.5kg
A2: did 5 reps bodyweight each round but at 4110 tempo
B: 7:15 – at 7kg (max available) and regular push up