A.
Four sets of:
Push Press x 4-5 reps
Rest 2 minutes
Clean Pulls x 3 reps
(perform these with PERFECT mechanics on first pull – chest up, weight balanced over mid-foot, then accelerate through the middle)
Rest 2 minutes
B.
Five sets for max calories/reps of:
30 seconds of Rowing (for max calories)
30 seconds of Rest
60 seconds of Burpees (for max reps)
Rest 2 minutes
A. Bryan – 125#, 135#, 145#, 155# all x 5 reps; all x 3 reps.
B. Bryan (barbell row 135# vs. row) – row: 13, 11, 11, 11, 11; burpee: 20, 17, 19, 18, 19.
Hello! First post.
Part B only due to time constraints.
B1: 14 cal / 17 burpees
B2: 15 cal / 17 burpees
B3: 15 cal / 18 burpees
B4: 15 cal / 18 burpees
B5: 14 cal / 17 burpees
A: Push Press: 5reps x 35kg
Misread the wod (6AM) did 4×5 strict Pull Ups
B: Row: 9, 9, 10, 10, 10
Burpees: 14, 15, 14, 15, 15
Also did some Front Squat work.
A1. 145/150/155/165 x 4 reps
A2. 155/165/185/195 x 3 reps
B. 10/19, 10/17, 11/14, 10/13, 10/13
Strict press strenght programm 10-12reps 30kg then 40kgx5x5 60 sec between sets
B. 14-20/13-20/12-20/12-21/11-21 – not bad but was feeling some pain at last 15s of burpees
A1:135/145/155/155
A2:135/155/185/205
B1: 11/22
B2: 10/22
B3: 10/16
B4: 10/16
B5: 10/17
Got a little off track last week. Back in the saddle.
A1. Did PC + PP each rep.
Up to 185×4
A2. Up to 245.
B.
1 – 13/18
2 – 14/18
3 – 14/16
4 – 12/16
5 – 13/17
Strict press
5×5 @ 150
(Week four of program. Feeling good)
Push Press
Built to a heavy 4
205
Only had access to 1 bar and short on time so will try to get Clean pulls and B done later tonight.
A. 155/205
B. 61cal/80 burpees
Still not confident with heavy weight overhead.
A. 115/195, 125/205, 135/225, 135/235
B. 12/18, 12/17, 12/16, 12/15, 12/16
A. Push press
135×5, 135×5, 155×5, 155×5
Clean pull
205×3, 205×3, 225×3, 225×3
B. Cal row/burpees
18/21, 18/19, 16/17, 16/15, 17/14
I started out great on B, but the burpees kept getting slower and slower. Today was a day where I felt like mailing it in before I started. Once I got going, I felt good, and I’m really pleased with the numbers.
A. Push Press: 75, 85, 95, 100 x5
Clean Pulls – 65, 95, 105, 115 new movement, haven’t looked at how it went on video yet. I am finding the recording to be really helpful. Looking at some stuff last week I was keeping the bar a little too far away from my body, I think I fixed that
B. I knew the burpees would be tougher here, just missed getting 15 reps on set 5
15/15
15/16
17/16
16/15
17/14
A1. 135/145/155/165 x 5 reps each set
A2. 225/245/275/285 x 3 reps each set
B. Five Sets for Max Cal/Reps
Set 1: 12/20
Set 2: 9/21
Set 3: 9/22
Set 4: 9/21
Set 5: 9/23
You did awesome on the burpees too…all of u killed me on the rowing cals…work in progress for me.
That is probably a length issue, being tall can make you a better rower automatically. I can get around a calorie a pull which is probably a lot tougher for you. I got way more calories than you, but you killed me on burpees
Omg…a Cal each pull…yeah…it takes me 2-3 pulls per cal. Still..that’s awesome rowing work and to back it up with 20+ burpees!
A.push press 5×135/5×145/4×150/4×150
Clean pull 185/205/215/215
B. Row cal/burpees
18/21
17/20
15/18
15/19
Short on time
Is ur rower still smoking?? That’s freaking insane! Then to hit all those burpees. ..GREAT JOB!!
A
5,5,5,5 @185
3,3,3,3 @275
B
11,11,11,11,11
18,20,20,20,20
A. PP 135×5
B. 9/15,10/16,11/14,11/15,9/15
A. Up to 205×5 for PP, Up to 255 for Clean pull
B. Did cals on stepper, Burpees were 19, 18, 18, 16, 17
A1. 215
A2. 245
B. 15/23, 17/22, 16/18, 15/21, 15/20
C. Extra GHD sit ups ans biceps curls + shoulder press
Another rowing god…awesome work!
A.) 100 x 5, 105 X 5, 105 x 5, 115 X 3
129 X3, 129 X 3, 134 X3, 134 x 3
B.) Accidently clocked meters instead of cals. rowing was between 160-170 meters, 13-15 burpees per round each round
A1. PP – 85# x 5, 95×5, 105×5, 115x 2.75
**Abs between (to eat up 2 min rest)
A2. Clean pull – 85#, 105, 125, 135
**10 pistols per leg after each set
B. Row Cal / Burpees
8/24
9/23
8/24
8/24
8/25
Thank you for not programming any running today!!!!
The Keuka Relay Race was tough in the heat…but we had a great time. I will post pictures later!
We hit over 90 degrees yesterday (prob close to the hottest day upstate NY had all summer long)
Thank you all for your support!!!
Rockin em burpees!!
Burpees GALORE.
Awesome job Candy!!! Oh, and you’re the burpee queen