Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
followed by…
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
A.
Two sets of:
Landmine Rows x 6 reps each arm
Rest as needed
Tempo Sandbag Squat x 8-10 reps @ 32X1
Rest as needed
*If you do not have access to a sandbag perform double kettlebell front racked squat (24-32/16-24 kg)
B.
Five sets of:
Barbell Z-Press
* Set 1 – 5 reps @ 80-85% of 1-RM
* Set 2 – 4 reps @ 85-90%
* Set 3 – 3 reps @ 90-95%
* Set 4 – 2 reps @ 95-98%
* Set 5 – 1 rep @ 100-105%
Rest 2-3 minutes between sets.
C.
Three sets of:
Tempo Back Squat x 5 reps @ 42X1
Rest 20 seconds (while adjusting load)
Barbell Alternating Reverse Lunges x 10 reps
(use 50-60% of load used for back squat)
Rest 3 minutes
D.
Five rounds for time of:
400 Meter Run
10 Hang Power Cleans (135/95 lbs)
8 Strict Handstand Push-Ups to 4″/2″ Deficit
Warmup ✅
A. Done
B. 105/ 115/ 125/ 125/ 145 (PR)
C. 205 & 115/ 235 & 145/ 255 & 165
D. 22:13 (did 30cal AB instead of running, it was raining)
A. Done
B up to 170
C. 245/155
D. 14:22 w/ 500m row, all else RX
Rear Delt Warm Up: done
A. Done
8 sandbag squat 150#
B. 115/120/125/135/155 lbs
C. I worked with : 165/185/215 for pause BS and Reverse lunges
D. 27:35
400 m row and 4” deficit SHSPU in parallet
A. Done
B. Up to 165# (+10# PR!), equal with strict press PR
C. Done 225#
D. Deficit 2″ for sHSPU,
20:42
A. Done 135 lbs
B. 115/120/125/130/140 lbs (new PR)
C.205 lbs – 135 lbs
D. 17:16 RX
B. Up to 140 (+15)
C. 255 and 135
D. With 500m row / 115 / strict press with 45# dbs 16:57
Great work Tim!! Congrats own the PR!!
Rear delt warmup-done A. Done. Did part D first. But I must of pressed my watch twice when I started the timer and I didn’t get it ? I’m pretty upset about it cause I felt good on this wod. The gym I am at has a Green Jog type air runner and the distance isn’t really calibrated like the assault runner so I ran two minutes for the 400. It said I ran a 400m in 57 seconds. B. Z-Press 45×10 65×8 85×5/105/115/125/135/145/155 barely for a 10lb pr! That last rep was a struggle but fought it to the… Read more »
Shoot! ??♂️?♂️Still a damn solid days work and congrats on the PR!!
B. Up to 165 (+5 lb new pr)
C. Back squat 245 / lunges 155
D. 19:38 / w. 500m Row
Congrats on the PR Ismael!
Dear self primer done
A. Done with 30# kettlebells
B. 70/75/80/90/95# for a 5# PR!
C. Back squat done @115#, and lunges done @65#
D. 5 rounds
400m run
10 hang power clean @85#
8 push-ups
19:00
Congrats on the PR Eileen!
A: 65 & 16 kg KBs
B: 115 (up 15 from last test)
C: 175 and 125 (misread and did 50% of 1RM, will read next time)
D: just under 25 ish min but lots of extra transition time
Congrats on the Z Press PR!
A) Done, Barbell + 30kg
B) Up to 65 kg, which is new PR (yes my Press sucks…)
C) 80 kg Squat and 40 kg lunges. You love lunges a lot at the moment ?
D) 17:50.
5 rounds:
1000m Bike Erg
10 Hang Power Cleans 61kg
8 strict KB Presses – 2x 24kg.
Round 1-3: 4+4
4: 4+3+1
5: 3+3+2
It doesn’t suck it’s just a work on progress and still a damn PR! Great work!
Thats true! 5% increasement:-)
Warm-up done
A. Done with KB Rows 70#/150#SB
B. 145/155/160/170/185/195#PR!!!
C. BS 185#/RL 115#
D. 15:54 300m TrueForm/10 HPC(135#)/8 SHSPU to 4” def
Strong! Congrats on the PR!
Thanks
Warm Up: ✔️
A: 45# bar with 45# plate. Sandbag squat x8 @110#
B: 120×5, 125×4, 135×3, 140×2. Tried 150 which would have been a 5# PR but missed it twice
C: TBSx8 @ 175, BB Alt Reverse lunge x10@ 85
D: 22:30. 500m row/ 115 HPC/ 8SHSPU no deficit
Way to get it done today. Looks like you modified appropriately.
Warmup done
A. Done
B. Up to 50Kg
C. 110/130/150Kg
70/80/90Kg
D. 17:49 – No deficit SHSPU, all else Rx.
Run – super slow today ~1:55 – 2:00; need to check my measured distance too, I think it’s a bit long.
PC – UB for all
SHSPU – 4.4 for all
Those are some solid weights for the squat ??
Thanks. I love the tempo squats.
Good work today!
Thanks Hunter.
A) Done
B) Up to 165lbs (10lbs heavier than start of cycle)
C) 245/135
D) 20 min row @ 75% effort – 5209m
Heck yeah, way to bring that weight up
A. Done kettlebell 32kg
B. Done 50/55/60/65kg (97%)✅/ 70kg❌
C. Done with 100kg Tempo back squat
D. WOD class
Good job!
A. Complete
B. 185
C. Complete
D. 18:45 rx (row 400) spent too much time in front of heater warming hands up haha
Haha I know that problem, well not anymore after moving to San Diego
Warm up done
A) 28kg kb done
B) 77kg (bodyweight), 7kg PR!
C) 100-60kg, lower back felt good
D) Rx but 500m row
17:19
Cleans ub (ouch thumbs)
hspu 4-4
Maybe (definitely lol) took my time btw. sets, but it happens
Good day!
Hey but you earned a little rest by hitting a PR today
A. Done. 24kg KB squats
B. 110/115/125/130/145 (10lb PR!)
C. 225/135
D. Will try to head back later to hit this. Lifting has definitely been paying off ??????
Consistency is paying off! Love it! Great work dude!
Warm up done
A. Done
B. Up to 185 for 10# pr
C. 245/135
D. 15:02
RX first 2 rounds then did 25 cal assault bike for run back for like it was gonna spasm while running
Dshspu UB hang power cleans UB
Squeezed a PR out even though you’re feeling off. I would still consider a little time away from the gym 🙂