Dynamic Mobility, Activation and Warm-Up
Band Assisted Pec Stretch x 45 seconds per side
Band Assisted Tricep Stretch x 45 seconds per side
and then …
StrongFit Shoulder Opener
Bicep Curls x 5 reps
Bicep Curls with nuetral grip x 5 reps
Overhead Lateral Raise x 5 reps
Overhead Nuetral Grip Raise x 5 reps
A.
Five sets of:
*Bench Press x 3 @ 75%
Rest 45-60 seconds
*Press as fast as possible all the way to lockout.
Two sets of:
Floor Press x 8 reps
Rest as needed
B.
Grab a partner for this fun Saturday workout.
In teams of two, complete as many rounds as possible in 30 minutes of:
“Dissecting Kelly”
400 Meter Run
30 Box Jumps or Step-Ups
30 Wall Ball Shots
35-54: 20/14 lbs to 10′ target
55+:
20/10 lbs to 9′ target; step-ups okay
Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.
If you don’t have a partner, then please complete the workout Kelly as below:
“Kelly”
Five rounds for time of:
400 Meter Run
30 Box Jumps
30 Wall Ball Shots
35-54: 20/14 lbs to 10′ target
55+: 20/10 lbs to 9′ target; step-ups okay
C.
Two sets of:
Offset Hang x 60 seconds for each hand
Rest as needed
Hold onto the pull-up bar with one hand and then hold onto a towel loped over the pull-up bar with the other hand.
A) 195# bench, 155/165# floor
B) 6 + 400m + 14 BJ, I rowed 500m and my partner ran 400m and did weighted step ups
C) Did 3 sets of 30 secs each hand, it was tough to hold for 60
A. 225 for bench all sets/ floor press 155 & 175
B. First date with Kelly- 36:07. Ouch
warm up & mobility: done
A. done: 92#
B. done: with partner- 5 rounds + run
C. done
Day behind traveling home from work trip.
A1. 175 off 235
A2. 70s
B. Kelly-25:50
C. Done
Find Bench Press 1RM for reference. 95# 3 reps. 115# 2 reps. 135# 1 rep. 155# 1 rep. 165# 1 rep. Needed a tiny bit of spotting. Comp training – signed up for a 4 people team comp coming up September 1-2! Box is going 3 teams. Work up to a heavy clean. 95# 3 reps 115# 2 reps 135/145/155/165# 1 rep 175# 1 rep and PR HERE! Gosh the adrenaline! Boy and girl WOD – synchronized for time 400m run OHS (45/35) – unbroken. 400m run Thruster (45/35) – 15/10. 400m run Front squat (45/35) – 10/15. 10:20. My… Read more »
DMA done
A. 75kg / 24-26kg DBs
B. Kelly- timer stopped but maintained 5:30-6min rounds
C. 2 sets of :30 each arm
Today was a much better day!
DMA – done
A1 – 5×3 @ 101# – 60 secs rest between efforts
A2 – 8@80# / 8@85# – these felt much easier than last week when I did them with 75#… weird!
B – w/ a young female partner – 7 rounds + 300m run – LOVED that one!
C – done
DMA – Complete
A1.) 230# w/60sec rest (Bench Press)
A2.) 80# x 8 (Floor Press)
B.) GameDay Partner workout 10:05 (Bike x 100 Cal, 75T2Bs, 50 Pull-ups). Bike felt good at 75-78RPMs. T2Bs were sets of 8-10, PullUps were sets of 10s and fast.
A. Bench 5×3 at 190; 2×8 floor press at 185.
Class workout. 2 person team, 24 min AMRAP:
80 Wall Balls
40 Pull-ups
80 DB Snatch (50#)
40 Burpees
80 Hang Squat Cleans (115#)
1 + 240
A. 185 and fast!
B. 7 + 15. I forced my wife to do it with me. She had short breaks. I AB it was raining.
AB 30 cals
WB’s 30, 20/10,20/10,25/5
Fun Tom!
Did Oly Class then followed with “Dissecting Kelly”
Did the Snatch from yesterday. 110lbs
B) 6 + 1 Run with Partner
Partner!!
9+30 .. both unbroken.. was fun
A) 100#/45#’s
B) 25:52, our 400 is slightly off but I pushed through pretty hard
Happy Mother’s Day to all!!
A. Done
B. Kelly 23:34 subbed 800 Meters on air bike, had to watch baby monitor
Warm up done
A. 87# done
B. with partner – 5 rounds + run
C. done
A. Bench at 245&255
B. Kelly- 28:51. All UB just took it slow.
A. 175/185, 60# db floor presses
B. Kelly 29:08
Have a great weekend!
What rep count does the 400 meters count as on the partner workout?
Just 1
Taking some days off- got the flue ?
I hope you feel better soon!!
Thank you ? ps I would have Loved that wod 2- 3 times a month I do a team wod ( Saturday) so this is amazing to get them in the programming like today ????
Did you Get My video ?
A. 102.5kg
B. 8 rounds with female partner
C. completed
Nice workout after competing all day yesterday.
Additional shoulder press cycle: 3 sets 16 @55kg