A.
Three sets of:
30 Sandbag Squats (light bag; bear hug)*
15 GHD Hip Extensions
100-Foot Handstand Walk
3/2 Legless Rope Climbs
Rest 2 minutes
*If you do not have access to a sandbag then perform Double Kettlebell Front Racked Squats.
B.
Deadlift
*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 6 reps @ 75%
*Set 4 – 8 reps @ 80%
*Set 5 – 6 reps @ 85%
*Set 6 – 2-4 reps @ 95%
Rest 2-3 minutes between sets.
C.
For time:
100/70 Calorie Assault Bike
200/140 Calorie Row
300 Double-Unders
*Every 3 minutes, including 0:00, perform 15 Burpees Over the Erg.
D.
Three sets of:
Pallof Press x 10 reps @ 2020
Rest 30-45 seconds
100-Foot Front Racked Kettlebell Carry (Heavy)
Rest 30-45 seconds
Ab-Wheel Rollouts x 6 reps
(slow and controlled…the slower, the better)
Rest as needed
Only did part C today. Scaled to
70 Cal bike
70 cal row
300 dubs
Took 36:04 … I did not do burpees at 36min mark. Took a cycle of rest approx 15 min, but didn’t miss any burpees. Felt like I had the lungs of an 80 year old chain smoker.
Made up yesterday-
A) done
B) all done at 145
C) up to 205. MU bidy has felt wayyyy off so I wasn’t about to push anything today.
D) done 10:08 Rx
E) done
Thanks Tino! Hope your weekend is great!
Hope your schedule settles in the upcoming weeks so you can get back to training consistently. Nice work getting in yesterday’s training!
A. Done but modified to protect elbows.
B. 110/140/150/160/170/180Kg(90%) x 1; not Rx for last set but best DL have felt in a while. I attempted 190Kg(95%) but not much more than a couple cm off the ground.
C. 35:43. Followed Bobby’s lead and subd 17.5Kg DB thrusters for bike, everything else Rx. The row was brutal. The DUs saved me.
Thrusters – 30/30/20/20
Row – 35/36/34/33/32/31
DU – 140/160
D. Done
Elbow feeling better?
Generally yes. There are some things that cause it to flare up so I need to either go light on those or stay away from them a little longer. Definitely better than the beginning of the week. Wearing a Rehband sleeve on each elbow and that helps as well.
Continue to be smart and hopefully the inflammation comes down. We will start our new cycle June 3 so goal is to be feeling good for that!
Sounds good. We’re headed to Fiji for the first two weeks of for holiday. It’ll be a good break to rest my body and mind a bit then come back strong.
A) done
B) up to 485 with clean grip
(Did 3 pulls at 345 after and they felt amazing ?)
C) 35:09
Bike: 5:56
Rowing: destroyed
DU: as expected.
Burpees slowed down and rowing crushed me. If I would have towed a little faster I could have got done with the last set of DU quicker and saved 2 minutes and change
#towingacaravan
A. Tomorrow
B. 175/205/235/250/265/280
C. 28:51
D. Tomorrow
A. Done. Did 50ft HSW-first one went well, then the next two took forever.
B. 155/185/205/235, then doubles at 255/265/275/285
C. RX 34:54
D. Done
Solid finish to the week. Keep working on that Hs walk!
A. 75lbs/75ft/2 legless – Elbows feeling it, took it light here.
B. Worked up to 485 for 1 – Dang weight feel off one side.
C. 100 Bike/109 Row/70 DU in 24:00 with the burpees
D. Done
Plenty of rnr tonight and tomorrow. It’s been a challenging week. Nice work!!
a)for 3 set: 30 front rack kb@35 each+15 situps +3rope climbs i did use my legs +100feet handsstand walk+ 2 minutes break . time 16:38
b)1×10 185, 1×10 225, 1×6 275, 1×8 195, 1×6 210, 1×2 340
c)70 cal on bike 6:38, 140 cal on the rower 10:49, 300 dubs. total time 28:44
scale but i identify today as rx girls standards and still it was a tough one lol
Good adjustments to get a solid session in! Enjoy your rest day!
Same deal with having to work early for the holiday weekend, so can’t make the comp class.
A. Done
B. Done
C. Did the group performance class at 0900, but did it as
30′ AMRAP:
800m run on assault runner
40 lunges with 35# KB each hand
200m farmer’s carry
20 single arm push press
2+run+41
D. No time. Abs by 2k!
7am DT??
That’s a good idea… I’m in north county but moving next week closer to DT. Will have to check it out.
50:39 that was amazing
Nice work Wes!
Only time for C.
Did in apartment subbed 100 35# DB thrusters for assault bike the rest RX
35:56 that was brutal
100 Thrusters! I like it! Nice work dude!
Thanks Tino figured it was a close sub! Enjoy the weekend!
Nice sub for bike. I’m going to use the same.
Did Murph today. Rx’d @ 52:44
Does that mean you need to do it again Monday? 🙂
Haha, nope. I honoured my fellow comrades and fallen homies today. First time I’ve ever done Murph. I used the 5/10/15 × 20 rounds. Got crazy around round 18! ?
A. I missed this part each week during holiday, so I skipped it also today.
B. *Set 1 – 10 reps @ 55% of 1-RM 110kgs
*Set 2 – 10 reps @ 65% 130kgs
*Set 3 – 6 reps @ 75% 150kgs
*Set 4 – 8 reps @ 80% 160kgs
*Set 5 – 6 reps @ 85% 170kgs
*Set 6 – 2-4 reps @ 95% 190kgs x2 it is Post-surgery PR ?
C. 37:17 but I reduced burpees to 10reps after 24 minutes
This was ?
D. Done
Great work on the deadlift PR!! Looking strong!
Great work
Α: i did snatch(90/100/110*4/120*2/130*1)and clean deadlift(130/140*4/150*2/160*1) without bounce
B: 6min/R
C: 80ski/200row/300du: 31′:44″
D: core work 100ft fr rack barbell (75/95/110kg)
4*15 ab wheel roll outs
3*15 back extensions
Ostheo yesterday maintenance done : sacro-iliaque was not in place with explain hips pain and lack of power, lot of tension in back and glutes YEsterday pm Bike erg work only Warmup 5min increasing each min 50-60-70-80-90 rpm 6 rounds 4min 90rpm+ 2min 150watts Decrease 5rpm each round but keep 150watts Then 3min 200 watts 2min 250 watts 1 min 275 watts 1min 150 watts Then 4 rounds 45s max watts 1min 150 watts Cool Down 5min 150 watts —— Today last week session A. Four sets of: 10 Sandbag Squats (HEAVY) 70kgs 15 GHD Sit-Ups 20 Sandbag Squats (Light)35kgs… Read more »
Good to see you have got to the route of the issue. I hope now with some manipulation you can get back to being healthy and pain free!