Primary Training Session
Spend 5 minute rotating through Bryce’s Front Rack Mobility Drills
and then …
Two sets of:
Wall Bridge
x 30 seconds
(walk out as far as you are able to staying safe)
Lat and Hip Flexor Combo Stretch x 30 seconds per side
and then …
One set of:
Leg Lift Over Object x 5 passes each direction (sit with your back against the wall and legs straight. Place a small object, about 6” high, on the floor. Keeping your leg straight, lift the leg and clear the object)
Copenhagen Side Plank with Hip Abduction x 5-8 reps
Floor Slides x 10 reps
A.
Build to today’s 1-RM Dead-Stop Front Squat
Compare results with May 24, 2021.
B.
Bench Press
* Set 1 – 5 reps @ 80-85%
* 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.
Every 2 minutes, for 20 minutes (10 sets):
Clean
Loading per set (by %): 55, 60, 65, 70, 75, 80, 85, 85+, 85+, 85+
D.
Every 3 minutes, for 15 minutes (5 sets) for max loads:
20/15 Calorie Bike Erg or Row
10 Thrusters
Start at 115-135/75-95 lbs and build to a challenging set of 10.
Goal is to increase on the loads used on May 25, 2021.
Rest 5 minutes until the running clock reaches 20:00, and then…
For time:
15 Burpee Pull-Ups
150 Double-Unders
15 Burpee Pull-Ups
150 Double-Unders
Compare results to May 24, 2021.
Athlete Notes:
Today’s workout is another retest from not too long ago. We start it off with some “sprintervals” that include a bike or rower, and a barbell. See if you can increase the weight from what you used last time, or even challenge yourself further and maybe the 4th and 5th sets become a real grind. The great thing about training is that it gives us a chance to test our limits and learn! You’ll never find your true potential unless you push yourself out of the comfort zone! Following the “sprintervals” we’ve got another repeat workout. How fast are you willing to go on those burpee pull-ups while still being able to push for unbroken sets on the double-unders? Look back to what you did in May and try something different this time, or just push yourself harder than you did last time :).
A. 275
D1. 115 up to 155
D2. 11:40
Primary: Done
A: 295 lb todays heavy I think that was a pr
B: 165, 175, 185, 195, 205
C: build to my 100% 265 felt easy
D: Done 30: 36 total time with rest
Weigths 95, 105, 115, 125 and 135
Use bike erg
Didn’t shoot for a PR bench?!?!
I been working with my last pr and I can lift them
Held over at work so skipped A and B. I’ll make it up on Thursday.
C. 155/175/195/215/235/255/265/275/285/295
D1. 115/1:32, 135/1:31, 155/1:33, 175/1:39, 195/2:15.
All the same weights as last time but almost 10 seconds faster per split
D2. 5:12 vs 5:44 last time.
Good job still being able to get all your work in!
Warmup done
A: 205
B: 115, 130, 145, 150, failed 155
C: 185
D: 75-115
Like 12 min (DU no loner a nemesis but still an antagonist).
Progress!! Nice work Kathryn!
I set 3 PR today and shaved 45 second off my last time. This is amazing!
Yes!!! Awesome job! Love seeing your hard work paying off!!
A. Up to 135Kg
B. DB bench and fly work; stayed light on this after tweaking my shoulder last week.
C. Up to 111Kg; legs felt really tired this morning
D. Row and 52/57/62/67/72Kg
1:40/1:42/1:57/2:20/2:48
Heavier by a little but was much harder than in May.
Skipped, out of time.
Just did D2 – 5:32Rx. :06 faster than May.
Couple of small improvements! I’ll take it! ????
Primary training session: done
A. 325 lbs
B. 195/210/220/ 235&245 failed
C. 145/165/175/185/205/215/225/230/245 failed
D1: 115/125/130/135/145 lbs
D2: 12:00 min
✅
A) played with some zoombie dead stop front squats, up to 100kg B) 6 reps up to 100kg, than 120kg for a single, that’s a PR imf i remember correctly C) Every 90”, because short on time Up to 120kg D) 53-58-63-68-73kg, +3kg at each round 1:24 (4 sec faster than last time) 1:29 ( 3 sec slower) 1:35 (1 sec slower) 1:40 (1 sec slower) 1:59 (7 sec slower) All things considered, happy with this. It’s a real tough wod. D2) 5:54 RX (7 sec slower than last time) It’s around +10 Celsius more than last time, so it’s… Read more »
Stay safe in the heat dude!!
Daily 5-6 liter water ????
Again modifying.. A. 3 Sets 8 GHR 15 Copenhagen plank with adduction 20 Lateral band walks each way Then.. 3 Sets 50 Banded Hamstring curls 20 Tempo Calf Raises B. Doing some chest accessory later C. Built to 235 power clean set up for 245 and knee was hurting so stopped D. Every 3 Minutes For 15 (5 Sets) 20 Cal Row *Echo Bike Cals Set 1: 15 – 1:40 Set 2: 20 – 1:52 Set 3: 25 – 2:01 Set 4: 30 – 2:13 Set 5: 35 – 2:29 rest to 20:00 D2. 6:26 RX Thought this would be… Read more »
Looks like you were able to hod a pretty consistent pace!
That was the goal!
Making it work and still getting some solid training in! Now to get that knee healthy!
Yes sir that’s gonna be priority for as long as it takes!
A) 335. I think I hit 325 or 330 last time
B) Did not go as planned, didn’t work past 90%
C) 175/190/205/220/235/250/265/275/285/290
D) 115 1:31, 130 1:30, 140 1:35, 160 1:38, 175 2:08
9:37
Not every day is a PR but 90% is still a good day
A. Did as 3sec pause fs, up to 145kg
B. Up to 125kg for a single.
C. Up to 120kg
D1. Skipped.
D2. Done but not for time, du work.
Glad you are putting in the time on double unders
A. DSFS: 225# (15# heavier than in May–so stoked!)
B. Bench: 130×5, 140×4, 150×3, 155×2, 160#x1
C. Clean: 115, 125, 135, 145, 155, 162, 167, 172, 177#, –. Super happy to see my strength up again.
D1. Skipped.
D2. 8:43 RX for 15 Burpee Pull-ups, 150 DUs, 15 Burpee Pull-ups, and 150 DUs.
Great to hear about strength going well! Keep it up
A. 295 – not sure how it compares to last time but I think it’s an improvement
B. 235(80%)x5, 250(85%)x4, 265(90%)x2, 265×1 x 2 sets; altered reps/percentages bc I didn’t have a spotter
Running/dubs met con and ab tabata work with class
????
A. 132.5kg (130kg last time)
B. 127.5kg (heaviest in 2 years)
C. Up to 120kg
D. 1st time doing this
52.5kg – 1:27
57.5kg – 1:32
62.5kg – 1:33
67.5kg – 1:35
72.5kg – 1:39
Run of time for the second part
Numbers are still there!! ???? ????