OFF-SEASON
A.
Every minute, on the minute, for 8 minutes:
Strict Handstand Push-Ups x 4-8 reps
50-59: 2″ riser
60+: 4″ riser
B.
Every 2 minutes, for 8 minutes, complete:
1 Clean Pull + Power Clean x 1.1
Immediately followed by …
Every 2 minutes, for 8 minutes, complete:
Clean Pull + Power Clean + Clean
Immediately followed by …
Every 2 minutes, for 6 minutes, complete:
Clean x 1.1
Build over the course of the 22:00 but focus needs to be on mechanics, like last week
C.
Every minute, on the minute, for 24 minutes, complete:
Min 1: 20 Double-Unders + 6 Pull-ups
Min 2: Front Rack Alt. Reverse Lunges x 16 reps
Min 3: 10 Burpees over the Barbell
40-49: 135/95 lbs
50-59: 115/75 lbs
60+: 95/65 lbs
D.
Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
Push-Ups x 20-30 Unbroken reps
(make these perfect – they’re not for time, so don’t rush through them)
Rest as needed
GAMES PREP
A.
10-12 Freestanding Kick-Ups to Handstand with Max Hold
(hold for as long as possible without walking – if your hands move, terminate that set)
followed by…
Five sets of:
Handstand Walk x 25′
Rest as needed
55+:
Five sets of:
Nose to Wall Handstand Hold x 30 seconds
Rest as needed
B.
Every 2 minutes, for 10 minutes, complete:
Power Clean + Mid-Thigh Clean @ 75%
and then …
Every 2 minutes, for 10 minutes, complete:
Mid-Thigh Clean + Clean from 2″ below the knee @ 75+%
and then …
Every 2 minutes, for 12 minutes:
Clean Pull x 2 @ 100%
C.
Five rounds for time of:
Run 400 Meters
15 Thrusters
Run 400 Meters
15 GHD Sit-Ups
40-49: 95/65 lbs
50-54: 83/55 lbs
55+: 65/45 lbs
D.
Two sets of:
One-Arm Press x 5 reps each arm
Rest 2-3 minutes
followed by…
Two sets of:
100-Foot One-Arm Suitcase Carry with Right Hand
immediately followed by…
100-Foot One-Arm Suitcase Carry with Left Hand
Rest 2-3 minutes
followed by…
Two sets of:
100-Foot Single-Arm Sled Drag with Left Hand
immediately followed by…
100-Foot Single-Arm Sled Drag with Right Hand
Rest 2-3 minutes
followed by…
Two sets of:
200-Foot Harnessed Sled Pulls
(100-foot out, 100-foot back)
Rest 2-3 minutes
A. 25″ x 5
B 125/125/175
C. 36.07
D. 35, 70#SCC, SD 135# plus sled, 90# plus sled
Off Season. Done on Wednesday (I’m a day behind this week). A – 8 each round. First 6 UB and broke up the last two. B1 – 165, 175, 185, 195 B2 – 185, 185, 195, 195 B3 – 195, 205, 205 C – Oh, I remembered quickly how much I love/hate this suckfest from previous cycles. Did this with 115# on lunges. Rounds 1-3 with 16 lunges. Rounds 4-6 w/14. Rd 7/8 w/12. Took an extra 30 seconds between last three rounds because I needed to keep lunch down but did all sets unbroken. Finished in 25:30 instead of… Read more »
A. Done-stayed at 6 across
B1. 135,140,145,145
B2. 150,150,155,155
B3. 155,155,155
C. Min 1-20+6, 20,20,20, 14,13,13,15
Min 2-At 65# 16,11,10,10,8,5,8,12
Min 3-10,10,10,10,10,10,10,10
D. Done- 6 reps on Glute Ham’s, and 22,22,20 on pushups
GP
A. Worked on holds and walking
B. 110# both sets, pulls @ 120# (didn’t go to 135# for arm strained from pulling)
C.5RFT – Run/Thrusters 55#/Run/GHD – 29:54
D. – going mt biking 🙂
Off-Season
A. SHSPU 5/4/3/3/4/2/2/1. No riser.
B. Worked up to 150. The 10-sec delay definitely makes that 2nd lift harder. ?
GP
C. Done. Didn’t time.
D. Skipped, no time.
AM – 2000yd Swim
Off-Season
A. 8/6/5/5/5/5/5/5
B1- 185/185/205/205
B2- 225/225/235/235
B3- 245/250/250
C. Held EMOM thru 5 rnds. Lunges got serious.
Finished out between 28-29 minutes. To interested in a drink to get specific seconds.
D. GHR all at 8. PU 30/30/26
Off-Season
A. 5/min no riser.
B. Built up to 185, these felt heavy tonight.
Gams Prep
C. 4 rounds only, thrusters @ 95. Hip is still bothering me from squats yesterday so cut this short.
Off Season-Mobility
HSPU -Did 2 with only the ab mat! YAY getting better-
#10 Ab mat
Worked up to 120
worked up to 125
dropped to 115 to build better cleans worked up to 125-felt like I was falling forward even with elbows up.
Made it into an AMRAP-DU still a struggle working on them
D-skipped short day out of time
went in early and did yesterdays back squats
6x5x#295
then
A. HSW- 4 of 5 unbroken- had a hiccup on the 2nd round- tried to walk right back and get up as soon as I returned to the start
B. Arm hurts to pull so I did Front squats instead of cleans 4x5x205 every 2 min for 10 min
C.34:30 this was a slow slog unbroken work but ran slow
D. did 200 meter sled pull #100 with a 45# KB in my left hand
A. SHSPU 8/6/6/4/4/4/4/4-
B. 185/195/200/205-210/215/220/225-230/235/240
C. I wimped out pretty bad here, missed sets all over the place
D. GHR’s x8, push-ups x20
Off Season
A. 4/4/4/4/4/4/4/4
B1. 105/115/120/125
B2. 125/130/135/140
B3. 135/140/145
C. Wow! Scaled to 8x lunges but stayed at 95.
D. No GHD, so did ball hamstring curl/ 20 PU
A. Handstand kickups then 4 25ft HS walks and 1 HS hold for 5th cause got sloppy.
B1. 185#
B2. 185#
B3. 245#
C. 5 sets of 15 GHDs only. (Short on time)
D. 2x 200 sled pulls @120# holding 55# Kettlebells. 3rd 200 with just the sled.
*Also did yesterday’s back squats. 5 sets of 5 @295#, 6th set 8 reps, couldn’t get out of hole on 9th…
A. HS freestanding attempts, then 5×25′ walks
B. Clean complexes @165, pulls @235
C. 5RTF: Run/thrusters @95/run/GHD 31:20
D. Will do another day
Off Season A. EMOM of SHSPU’s – challenged myself and did them at 2″ instead of 4″. Able to do 8 UB until the very last round – Round 8 5+2 B. Clean Pull + Power Cleans 95/105/115/125 B. C.P. + P.C. + C. 125/130/135/140 B. Cleans 135/145/155/165 – a little slow with the elbows @ 165; have been working on a little wider grip on my cleans. C. EMOM – I found this to be a very challenging EMOM. I missed the start of a round twice (both times I had one burpee to go when the minute elapsed… Read more »
Great to see that progress on you sHSPU!
Thanks. Hope to remove the ab mat next.
Good grind on your emom though
Thanks. Tough one!
While waiting for flight to Kona in Honolulu airport, did this:
Hotel 100 workout for Tim’s in this order:
100 push-ups
100 situps
100 squats
100 burpees
17:40
Handstand holds: max hold was 0:30 today
Handstand walks x 30′ x 5 sets
Did you get funny looks from anyone at that airport?! 🙂
Yep lots of them!!! ?
???
OFF season A) strict HSPU x 4 rps ( all unbroken until the last set -that last rep ugggghh LOL so it was 3 +1) B) 4S: 103, last two sets 105 b1 4S: 110,115xf, 115,×2 b2 3S 115×1, 125x2sets C) 4rds Rds RXd messed up the burpees, thought it was M/e for a min 1st, 15 rps, 20rps, 20rps,15 rps. NOTE: those reverse lunges at 95 lbs were pretty tough, mentally really I stuggle with balance bc I have severee RSD but the more I did it the more I found it was more mental at least for me…… Read more »
Good push Lise! Nice job on those sHSPU!
A. HS walks done
B. 190/up to 210/255
C. 35 min. (95lb. thrusters)
D. one arm presses at 45 then 5 sets of farmers carry (70lb. kb 120 ft.)
out of time
C. Just plain horrible only did 5rds and scaled to 95lbs for the reverse lunges and did 16steps for the first 3rds then 12,10 have to find that mental push again.
D. Push ups 25,25,25
Glute ham raises 8,8,8
Don’t worry Tom and don’t beat yourself up. You know we have more of these EMOM in our future. We have to work our weaknesses to get better.
The thought about more of these makes me ill
They are usually 30 minute EMOM. I think Nichole took it easy on us today since it was our first one in a while.
I still remember my first 30min emotional last December could only make 2rds at rx and finished with 4rds total.
Look at the progress you’ve made since last Dec Tom!
Agreed Nichole
I hear you. Just beat but still time to get better. Thanks
I found this to be a very challenging EMOM as well!
Off Season
A. 6,4,4,4,4,4,4,4
B. 95,95,115,135
B2.135,135,135,135
B3. 135,145,155
C. First of all, looking at it I knew the 115 reverse lunges were going to stink, well they did. I made it to the 18th minute without deviation. I scaled back to 8 reps on the reverse lunges after that.
D. Done
A. 4, 6, 6, 4, 4, 4, 3, 3,
B1. 95, 105, 115, 125
B2. 135, 145, 155, 165
B3. 165, 185, 205
C.
M1. 1-3 UB, 4/skipped, 5UB, 6/Skipped, 7/UB, 8/UB
M2. 1/10, 2/4, 3/8, 4/skipped, 5/8, 6/skipped, 7/6, 8, nope
M3. 1/10, 2/10, 3/10, 4/skipped, 5/10, 6/skipped, 7/10, 8/10
Should have used 95 or 115, 135 way to heavy for 16 reps in 1 min. This was an O2 suck fest
D. No, exhausted.
You are welcome for that lovely conditioning session and opportunity to build mental resilience!
My “mental resilience” & “conditioning” were definitely tested with the heavy lunges. Wow.