Workout of the Day
A.
Every 2 minutes, for 12 minutes (6 sets), complete:
Front Squat
*Set 1 – 3 reps @ 80% of 1-RM
*Set 2 – 2 reps @ 85-90%
*Set 3 – 1 rep @ 90-95%
*Set 4 – 1 rep @ 95-100%
*Set 5 – 1 rep @ 100-102%
*Set 6 (optional) – 1 rep @ 102+%
B.
Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,
Then rest two minutes before starting…
Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep @ 101-105%
C.
MEN & WOMEN 40-54
For time:
Row 1000 Meters
50 Chest-to-Bar Pull-Ups
100 Double Unders
MEN 55-59
For time:
Row 1000 Meters
25 Chest-to-Bar Pull-Ups
25 Pull-Ups
100 Double Unders
MEN 60+ & WOMEN 55+
For Time:
Row 1000 Meters
35 Pull Ups
100 Double Unders
D.
Three sets of:
Weighted GHD Hip Extensions x 6-8 reps @ 2013
Rest as needed
Bat Wings
x 5 reps @ 1515
(go as heavy as possible, but maintain good scap mechanics and range of motion, and stick to the tempo – 5 second rest at the bottom, 5 second hold at top)
Rest as needed
A. No new 1rm 🙁
B. Same
C. 11:58 Rx
D. Ran out of time.
A. 315#, 325#, 335#, 345#, 355# – Set 6 1rep 365#
B. 135#, 145#, 155#, 165#, 175#, 185#, 200#, 215#
B2. 215#
C. Row: 3:32, 50 PU’s 1:26 (5sets of 10 Butterflies son!), Dubs: 1:39 (struggled on these). Total time 6:37 (WOOF!)
A. 135/ 150/155/160F/155/160F just didn’t have it today
B. 65/75/85/90/95/100/105, then 107F,105,107F. same notes as A.
C. 11:25. What happened to my C2B:( It was painful, I just couldn’t stay on the bar.
D. skipped, will do tomorrow
Mentally drained today. Super busy and could not focus on the work out. I was so stretched for time I was going to skip it all together, but I know I need to keep the strength work up. That proved to be another disappointment. Tomorrows a new day! Nice job everyone on the PR’s!!!!!!!!!!!!! WOW!
A. 215/225/240/250/260(f)..just felt weak tonight
B. 90/105/115/120/130/135/145/155
C. 8:49..row was around 3:50, C2B were slow, had a hard time getting in a rhythm tonight..
A. 245/265/285/305/325/345
B. 135/155/175/195/205/215/225/240 PR. Failed at 245.
C. 9:57, only half CTB
D. Done
A: 285-305-325-345-360PR 5Lb it’s been about a year since last attempt
B: 100-115-125-135-145-160-170
185PR 5Lb-185-185F
That’s all I had time for but a double PR Day I’ll take it-I’ll fit in some extra conditioning tomorrow
A. 185/205/215/225/235/245. 15# PR
B. 90/95/105/110/115/125/135/140/145/150/155. 10#pr
C. Skipped. Doing my L1 cert tomorrow so decided 50 c2b. Might be s bad idea
D. Done
2 Pr’s with 2 months of this programming after a year of rehabbing a back and neck injury. This old guy is love this programming thanks so much coaches!!!!!
A. 250/275/300/315/320-PR/325-PR!!!!! By 10lbs
B. 90/110/115/125/130/140/150/160 – 170 fail, 165 fail, 160 push pressed the fails.
C. 11:44 (40 Rx) whoah!
D. 25lb plate with extension, 25lb KBs for bat wings
a. 135/155/165/175/185
b. 55-100
102pr/105 fail/102 fail- once it’s gone, it’s gone.
c. 13:25
d. completed.
A) 245/255/275/285/290f/285/295f (max is 300)
B) 95/115/135/155/175/185/190f/190f (max is 185)
C & D) skipped. Sick AGAIN, and just not feeling it today. Need a couple more days of rest I think.
Hope you start to feel better
A.240,260,275,295,305PR,315fail
B.100,120,130,135,145,155,160,170–185f,180f,175f
C. 9:36
D. complete
A. Up to 282 (2lb. PR)
B. Up to 167 (2 lb. PR)
C. 8:00 (row embarrassingly slow 4:05 but CTB and 100 unbroken DU went well)
D. No time, will try to get this in later.
I have been working through injuries since mid summer and strength numbers had been way down. Just started to feel healthy again and seeing improvements. It was nice to get a couple of little PR’s today. Thank you Coaches for great programming.
Nice job on unbroken c2b and DUs!
CTB we’re not unbroken, but thanks. Nice job on your squats. That’s an impressive number.
Thanks. I was going to do a 7th round at 330 or 335 but coach talked me out of it and said to stick to the program.
I now need to redo my back squat, I think it may have gone up as well.
That is good on DUs.
I was going to say that I would not want to mess with you if could you do 50 C2B unbroken!!!! 🙂
A. 255/275/290/305/320/325 5lb PR
B. 170 equaled 1rm. considering shoulder pain, not bad.
C. 16:00 3:45 Row/10:15 after C2B/DUs still a mess.
D. Had to run to a Dr. Appt. With my shoulder not responding very well to treatment he’s now concerned the labrum might be involved. MRI is the next step.
A.250/265/285/300/325(10#pr)
B. worked up to 160# then 170(f) so dropped to 165(f x 2)getting weaker??
C. 8:45
D. no time
A. 205/225/240/250/265 PR/270f, 5# PR
B. 95-155/165, 5# PR
C. 40-54, 11:17 not sure where my C2B went
D. mobility. A double PR day is a good day.
Nice work Perry!
Thanks! I appreciate the programming as well. Had been stuck on a 255 FS for a long time, now up 10# in just over 2 months.
A. Failed at 95%, no leg strength today.
B. 5# PR @ 155
C (40-54) 12:08 C2B took longer than I thought they would, I have a hard time getting into a rhythm with these.
D. Hip Extensions done, will do Bat Wings and some squats later today.
Great work on the press PR!
A.160/170/185/195/205<—– an edfbg 5# PR haven't prd this lift in 25 months I am freakin stoked!!! Best part of my day in training.
B.55/65/75/80/85/90/95/100
105(f)/100/101/101.5
C. Enormous Goat. 40-54: 11:20 after 10 UB C2B I went to doubles and triples. Ouch!
That is sooooooo awesome!!!!!! Congarts Mel!!!
Yay Mel!!!! 🙂
A (125kg) Up to 125kg, fail 130kg
B (70kg) Up to 71kgPR!
C (40-54) 9:42, CTB hard, I did sets of 5.
D GHD, up to 6 set with 15kg
Batwings 20kg
Solid work Daniel!
A. 108-115-122-128-135-138- 3# PR
B. 46-55-59-63-67-71-76-80-85-86- 2# PR
C. 15:50 40-54 RX- 4:12 row /13:06 C2B/15:50 DUs
D. all 3 sets
E. suck bucket -5 max HS holds nose and toes to the wall
Great work Kendall!!!!
Yay PRs!! 🙂
A 120-130-135-142-151-152F – 1# PR
B. 50-60-65-70-73-77-82-87-92-93F-93 2#PR
C. 11:39 40-54 RX – 4:10 ROW/9:26/11:39 Double Unders took me longer than normal. LOVED it!
D. 1 set done. Ran out of time before my class was gonna start.
Great work Tracy!
Yay PRs!! 🙂 Woo Hoo!