Dynamic Mobility, Activation and Warm-Up
Two sets of:
Twisted Cross Pec Stretch x 30 seconds per side
Pec Smash x 30 seconds per side
and then …
Two sets of:
Plank Shoulder Taps x 30 seconds
Floor Slides
x 5 reps (slow and controlled)
and then ….
Three sets of:
Bear Crawl x 15 seconds forward
Bear Crawl x 15 seconds backward
Suitcase Carry x 50′ feet each arm
(Keep the shoulders square – no leaning)
A.
Five sets of:
70% Bench Press x 3 reps @ 20X1
Rest 30-45 seconds
Be diligent with your rest
B.
Every minute, on the minute, for 9 minutes (3 sets):
Station 1 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg)
Station 2 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg)
Station 3 – DB Floor Press x 8 reps
C.
35-54:
Two sets for times of:
Run 800 Meters
20 Wall Ball Shots (20 lbs to 10′ target; 14 lbs to 9′ target)
30 Pull-Ups
Rest 5 minutes
55+:
Two sets for times of:
Run 800 Meters
20 Wall Ball Shots (20 lbs to 9′ target; 10 lbs to 9′ target)
25 Pull-Ups
Rest 5 minutes
Push on your run and get to your wall ball shots fast. You should be able to regulate your breathing during your WB shots so you can push on your pull-ups. Your goal should be to give 100% intensity to both sets since you have a long rest.
D.
Three sets of:
Banded Glute Bridge x 15-20 reps (fast)
Rest 45 seconds
Powell Raises x 6-8 reps per side @ 3111
Rest 45 seconds
Additional Row Session
Ten sets of:
250 Meter Row
Rest 60 seconds
A. 45kg
B. 2x16kg KB, 12.5kg DB for floor press
C. 6:55,7:06
D. Done
A. 225 ALL SETS BENCH
B. DL W 2 53 LB KB
C. ONLY TIME FOR 1 SET
DMA done
A. Had to skip, no barbell.
B. DL with 16 kg KB x 2 for 10 reps. No DB, so I did Single Arm KB Floor presses for 8 reps.
C. No clue on where 800 meters is so went by feel. Run was 4:55 to 5:03 min, so probably a bit longer. No med ball, so I did KB Thrusters with 8 kg KB (should have done heavier), kipping PU 10/10/5/5
1. 8:34 min, 2. 8:44 min
D. Completed
A) Bench Press I went too light, it’s a long time since I’ve done a 1RM for bench press so don’t really know what it is so just used a guesstimate weight. I wasn’t sure how my shoulder would feel, I did some extra pec smashing and stretches in between sets since it still aches but not as bad as last week but that might be because it was a different tempo. 5 Sets at 80#. B1) Those post single leg deadlifts were challenging, still feeling it in my glutes now. My heel was lifting off the wall at the… Read more »
Yes those single-leg DL are challenging!
Great job today!!
C. 6:54/7:10
Did class workout today
Awesome job Litsa – close in times!!
DMA & warm-up done
A – tempo BP 5×3 @ 95#
B – done w/ 12kg KBs and 20# DBs
C – 7:33 and 7:14 (spent too much time chalking up my hands the first round…?). Runs right around 3:50 both rounds, WBs UB, lots of breaks on PUs – 5/5/3/3/2/2, fast singles. PUs definitely need work. All part of building my upper body strength back up. Will just take some time.
D – done. Powell raises w/ 10# DB (6 reps)
C. 6:02, 5:57
UB on the WBS
10 – 10 – 5, 10 – 8 – 3 – 2 – 2 on the pull-ups
Row Session
58.4, 58.3, 58.0, 58.0, 57.5, 57.5, 56.9, 57.1, 57.5, 56.5 (spm 28 – 30)
Excellent job Barry and glad to see you got the row session in!
A. Bench @105#
Feeling run down today…. allergies or a cold not really sure but just took it easy . Everything I attempted felt like so much effort called it a day . Back at it tomorrow
Oh I hope you get a good nights rest and feel better!!
DMA check! Then, hubby took the day off so we did class together.
A. squat clean x2 + jerk – 6 rounds, E2MOM. 65% Worked at 105, focusing on staying connected to the ground and being aggressive on the split jerk. B. 4 round FT: 500m row 8 DB hang clean & jerk R (35#) 8 DB hang clean & jerk L 25 sit ups Time: 17:08! First two rows I kept right around 2:00. Everything unbroken. Something I’ve noticed lately is how the additional sessions are paying off, especially as I am getting better at rowing. 
Afterwards,… Read more »
What a fun day!!!
Totally fun! ?
Dma) done
A)245
B)done
54 lb kb & 80lb dB
C)5:24 – ub wall balls and pull ups run 3:34
5:33 – in wall balls pull ups 20/10 run 3:33
D) done
Fantastic work on your bench and the conditioning!
A) 95lbs for tempo bench press
B) 26lbs KBs for Posted DL and 20lbs DB for floor presses
C) did class workout today
A: Haven’t benched since my pinched nerve. No idea my max. Went with 115# because the bar started to slow down after that.
B: 32.5#DB/60’s DB (failed on last set at 5
C: Only timed 2nd 10:20. Went with blue band strict pullups. Don’t want to risk kipping yet.
D: 95#/10#
How did your shoulder feel after the bench?
Shoulders felt fine. It’s my strength that’s the problem. I lost about 65% of my strength.
A: 30 kg
B: Done
C: 400 m run. I felt good. It wasn’t a hop along and my knee felt fine. I was able to keep a good solid tempo. WB unbroken. PU sets of 5. 7:30; 07:05
D: DND
Wonderful to hear!
A. 85 bench
B. 25# posted dL & floor press
C. 7:02/7:48
DMAWU) done
A) bench: 160# across
B) done (DLs 50# for 10,10,8 – Floor Press 60#,65,65)
C) 6:01, 6:02 (UB WB and PU – I think my running was slow and/or path long)
D) no time
Cut short to get in 9 holes of golf – mostly bogeys, one birdie.
Ohhhhhh my husband and I want to take golf lessons together for the summer!!!
A. Bench tempo 225 all the way across
B. Two 53kbs , 60,60,70 dB hardest part is finding a partner to give you them or I would’ve went to 100s. Next time
C. 4:56,4:43 3:26 first run and 3:14 second
UB WB and pull-ups. For the first time the wallballs felt like a rest it was nice.
Yay that is what the goal is with these WBs every week – getting you to feel like they are almost a rest!
Been doing class WODS for past couple weeks and some extra strength. Trying to figure out if I want to workout to compete anymore
A. At 215
B. DL with 70# kB. Press with 55# dbs
C. 5:17. Couldn’t get rhythm on pull ups. 14/8/8. UB WB.
4:59. UB WB. 20/10 pull up.
Glad you are mixing things up!!! It is nice to do that – helps give you perspective
Hello!!
DL 40kg press 2x15kg
Bench 70 kg 5 reps
Wod 4:20/. 4:05 all unbroken
Row / 55/55/54/54/53/52/52/52/52/49 sec
??
Acsessory done
Great job today!!
DMA – done
A. All sets at 112 lb
B. 16 kg Kb’s, 30, 40, 40 for Floor Press
Missed my squatting earlier this week, so included them today.
Back Squat – 5 x 4 reps at 75% (170 lb)
Then
Landmine press, tempo ring rows, and hollow hold from Monday.
Cardio later today!
(48)
DMAW: Complete
A) 3 sets of 3 @175 still having bicep tendon issue so kept in light.
B) 50, 35 DB
C) 1. 5:01
2. 5:05
D) complete
How does the bicep feel tonight?