A.
Three sets of:
L-Sit Hold x 30.30
Strict Pull-Ups x 6-10 reps
Strict Handstand Push-Up Negatives x 5 reps @ 50A1
35-54:
4.5/3″ deficit
55+: No deficit
B.
Back Squat
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 5 reps @ 80%
*Set 8 – 5 reps @ 80%
Rest exactly 2 minutes between sets.
C.
Three rounds for time of:
40 Double-Unders
30 Wall Ball Shots
20 Toes-to-Bar
Rest 5 minutes, and then…
Three rounds for time of:
400 Meter Run
50 Russian Kettlebell Swings
(just above shoulder level is the standard for these)
35-54: 20 lbs to 10′ target; 14 lbs to 10′ target; 24/16 kg
55+: 20 lbs to 9′ target; 10 lbs to 9′ target; 16/12 kg
Optional Session (Best performed 3-4 hours between sessions)
Two sets of:
Heavy Sandbag Squat x 5 reps
Rest 2-3 minutes
followed by…
Two sets of:
Overhead Yoke Carry x 100′
*Keep your elbows locked out throughout the movement, with absolutely NO shrugging. Shoulders have to be locked down in position while walking.
**Athletes should be able to achieve at least a 50-foot overhead carry with their 1-RM Snatch weight, and their goal should be to achieve that distance with their 1-RM Clean and Jerk weight.
Rest 2-3 minutes
followed by…
One set of:
Sandbag Carry x 300 feet
(as heavy as possible, 1-2 drops allowed)
My Family and Friends all at the campground. Man do I hate camping horrible sleep bad food well at least last night. Smores were good but not on diet at all lol. Slipped away and did work out A. Done B 285,305,320, 305, 320, 345, 320, 345,365( fell a bit short on depth and new it before I looked at the film, not sure why i did not go deep on that one but once I started up it was to late then. C done MU 7/5/5/2 with assist no kip ( no enough room) 3+2 D Done HSPU 5/3/3… Read more »
Am a few days out of sync trying to catch up, too many bank holidays and kids birthdays!
Finding back squat difficult with my back, should I opt for front squat instead?
Any tips on finding/making time to train while juggling kids and school life?? 🙂
I did this yesterday since I can not train on Saturdays. I have to re-adjust the training split. I am not sure if its going to workout yet so we will see. A. Had trouble holding the 30.30 L-Sit holds but did my best, Strict Pull-ups could only do 6 and it was my first time doing negatives for a deficit handstand. It was hard but so good! B. Prior to starting this program I was seeing some strength decreases so I used 90% of my original 1 rm and it was a good choice because it was a push.… Read more »
A. Complete
B.240lb/300/340/320/340/360/320/320
C. 16:04/ 15:16
DID Crossover Symetry as a warmup
A. Done
B. 175, 220, 250, 235, 265, 235, 235
C. 10:13 & 12:15
A) broke the HSPU to 2×3 or vice versa.
B). 175,215,245,230,245,230x2x3 fails,230x3x2 fails
C1). 15:31 ex’d then 14:31Rxd
had to skip optional work 🙁 Im. going to make up during the week
A. 30s L-sit/ 8 spu/ 5-4.5d Shspu
B. 205/255/275/265/275/300/255/255
C.1-13:28 C.2-17:25
What is 30.30 in L-Sit Hold?
Simon hope some one replied to you I think it means 30 sec on and off
Thank you Lise. I did it this way 🙂
Simon
awesome! you did it right 🙂 stay strong ..
Did class today. Partner WOD:
1600m run
30 burpees
20 DLs 205 – I did men’s rx partnered with my husband. 🙂
1200m run
40 burpees
16 DLs 225
800m run
50 burpees
12 DLs 245
Was really fun. Our son did it with us too, partnered with me (2 working as 1). Family time. 🙂
A)Completed
B)175#/220/250/235/250/250/225/225. Had to change the % on the last few sets as I was just not feeling it today. Push cut my yard yesterday which is 3 acres.
C)7:02. Only had time for first part. Needed to cut it short to coach my son’s 10u travel baseball team in the State NIT tournament which is two hours away. Y’all have great weekend.
Unable to do the second session today, but yesterday’s rowing was fun! 3:50; 3:40; 3:37; 3:38; 3:41; 3:38
Today:
A. Unable to HSPU ATM
B. back squat to 170kg 377lbs
C. i) 6:42 – subbed v-ups (lower than my T2bar) due to shoulder.
C. ii) 8:50 all UB. A little forearm pump on final round, but not crazy.