A.
Two sets of:
Donkey Kicks to Box
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x 15 reps
followed by . . .
Two sets of:
Nose to Wall Split Handstand Hold x 30 seconds
followed by . . .
Every 2 minutes, for 6 minutes, complete:
Negative HSPU x 5 reps @ 50A1
40-54: 4″ deficit
55+: No deficit
B.
Every 3 minutes, for 15 minutes, complete:
Back Squat x 3 reps @ 83-85%
C.
40-49:
For time:
Row 1,000 meters
then…
5 rounds of:
25 Pull-Ups
7 Push Jerks (135/85 lb.)
50-59:
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For time:
Row 1,000 meters
then…
5 rounds of:
20 Pull-Ups
7 Push Jerks (125/75 lb.)
60+:
For time:
Row 1,000 meters
then…
5 rounds of:
15 Pull-Ups
7 Push Jerks (115/65 lb.)
Optional Session
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Five sets of:
Run x 6 Minutes
3 Minutes Rest
I worked out with the 8am comp group class today.
Every 2 min for 20 min
Snatch + Hang Sq Snatch + OHSquat (worked from 85#-125#)
For Time
22 Cal Row
25 KB Thrusters 35#
25 T2B
time: 3:41
@6min
3 RFT
12 OHS 75#
10 Pull Up
8 Burpee over Bar
Time: 4:21
@14 min
6 Min AMRAP
8 CnJ 75#
8 Box Jump Overs 20″
Rounds: 5+4
A – Done.
B – 5×3 295#
C – Did class workout. Teams of 2 for time:
100DUs, 30 Thrusters, 30 Box Jumps, 30 Pushups, 50 Thrusters, 50 Box Jumps, 50 Pushups, 300DUs, 50 KB swings, 50 Burpees, 200DUs, 30KB swings, 30 Burpees, 100DUs. 21:51
Partner class workout today:
Build to heavy-ish snatch in 10 min: 100#
Then 20 min partner share of: 20DB snatch/40cal row/60 wallballs–just over 4 rounds
Worked on 100# Dball over the shoulder
A. Donkey kicks, handstands and neg. HSPU done.
B. Did 83% squats yesterday @229, 5 rounds of 4. Today did bench press @195, 5 rounds of 3.
C. 15:38. Left shoulder pain today so just did 10 strict pullups each round. Got very difficult!
Wow. My shoulders were feeling it last night and this AM. I thought about just doing legs today, but went for it at home today.
A1. Skipped donkey kicks.
A2. Done.
A3. sHSPU no riser. No deficit.
B. 155/165/170/170/170#.
C. 12:25. No row(er) and scaled to 15 PU’s and 95/105# on PJ’s. My shoulders are burnt.
And did 4 sets of 25 yrds (100) with the sled at 215#.
A. did some of this
B. 245# x3 bench press for 5 sets
C. 11:48 subbed #115 strict press for push jerks
Yeah…not too bad for a gimp!
Resting my shoulder so just a 3 mile run from home for me today.
A. Done
B. 225#, 85% x 3 reps
C. 11:27 (Actually a 3 Sec PR from 2014 Games)
Like fine wine ?
That’s what I like to think! ??
Brost mode!?
That is an incredible time! Nice work lady!
Thank you Tracy! You too!
Thank you Tracy! You too! Great work!
I want to be like you when I’m 45! 🙂 Great work lady.
Thanks Jean….Iʻm paying for it now! 😉
A: Done
B: 360#
C: 13:38 – pullups weak, pj solid
A. Done
B. 325/335/335/340/340
C. 15:06
Post – Rev Hyper and Bent Rows
COS-Iron Scap
Running – Invictus Endurance Lactate threshold work. 500m/300m/100m repeats
Best 500 – 1:32, 300 – :51, 100 – :16
No ripping!! ? Look after those hands!
Lol….I know Tino…. But I’m so bad at hand care. ???
A) Complete
B) #305, felt good
C) 15:25 RX, no rips, hands are great. Work Capacity is my biggest weakness so not much I could have done differently to go faster, just need more fitness.
D) Will do the run tomorrow.
Started doing comp class on Saturday’s so I have others to work out with. Plus-My comp cach programs and also follows the Invictus Athletes program…We are working on cycling gymnastics -Running this cycle. Something I need to work on. T2B EMOM did 4 each round- 8 Min-AMREP 25 CAl row-Max C2B-Hands were so sore from yesterday. 36 rest 2 8 Min Run 800 Max C&J #115-9 12-9-6-3-10 Min cap C&J C2B-Got to 4 C&J out of the 6’s Decided to go for a mile cool down run…was on my last 400 and heard my name being called from the box.… Read more »
That’s cool that you got to train with others in the online community! The Athlete program is pretty intense so watch the additional volume!
A. Done.
B. Been off track on squatting for a few weeks, these percentages are feeling really heavy so went with a 5X7 at 65%. Will try to start working back up to where squatting feels good.
C. Stopped after one round, hands are too beat up from the 75 snatches the other day. Got two blisters and sliced my thumb (don’t know how that happened) from that work out, and now a callus ripped.
Good call with stopping. Look after those hands and hopefully you’ll be ok for Monday.
A. Done, slightly fun too.
(-) hspu negatives. Left shoulder acting weird since floor presses..
B. 365.. last set rough but completed.
Did two 7 min AMRAPs, 3 min rest btwn, with my box for community back to school supplies…
C. Skipped because of shoulder
D. Running tomorrow…
A)Complete
B)235#(2)/240(3)
C)14:37 rx. I really need to start learning to butterfly.
A: Done. By myself again so this time instead of kipping up I set up light bands on the pull up rig for the assist up. B: Hatch Week 3- Day 1: Back Squat- 8@205; 8@220; 6@255; 6@270 Front Squat- 5@175; 5@200; 5@215; 5@230 Skipped C. The last week or two I’ve woken up several times in the middle of the night with a burning pain in my arms from the bicep to the shoulder. Yesterday just killed me after. It doesn’t hurt (well more than usual that is) during workouts. Taking it easy a resting my arms up this… Read more »
How’s your hips and groin feeling from Hatch Sqt program? I did this about a year ago and had to stop, volume and front with back sqts smoked me…
It’s not bad at all actually. No issues.
Get some body work if possible. I’d highly recommend trying to get some once every 1-2 weeks.
A. Done got 30 sec unbroken on first set of HS and tapped toe twice on second set
B. 175# for 3 sets 180# for 2 sets
C. 13:43 RX hands are tore up 🙁
Run done
Have a good weekend everyone!
R you not using your grips??
I only used them when I am working on skills. Like today I worked on some butterfly but then for the WOD no I am not used to them enough yet. And so I ripped ? I am getting more used to them though so soon I will be good.
Look after those hands!
The Victory Grips are pretty darn nice!
A. Done
B. 295. Felt easier than 285 last week.
C. 15:14