A.
Every 90 seconds, for 18 Minutes (4 sets) of:
Station 1 = 5-10 Second Overhead Hold + 25 Foot Overhead Carry
(use a Bamboo Bar or Kettlebells for the Overhead Carry)
Station 2 = Max Unbroken Reps of Strict Pull-Ups
Station 3 = 15-30 Second L-Sit Hold
B.
Every 2 minutes, for 10 minutes (5 sets):
Bench Press x 2 reps @ 80-85% of 1-RM
C.
Four sets of:
EZ-Bar Biceps Curls x 6-8 reps
Rest 30 seconds
EZ-Bar Triceps Extension x 6-8 reps
Rest 60 seconds
D.
One set of:
Banded Triceps Extensions x 100 reps
E.
Five sets for times of:
20/15 Calorie Assault Bike
1000 Meter Bike Erg or 500 Meter Row
20/15 Calorie Ski-Erg or 20 Burpees
Rest 3 minutes
A.
Station 1 = 5-10 Second Overhead Hold KB 14 kg + 25 Foot Overhead Carry
Station 2 = 15/15/14/13
Station 3 = 15-30 Second L-Sit
B.
Every 2 minutes, for 10 minutes (5 sets):
Bench Press x 2 reps @ 80-85% of 1-RM 90kg
C.
Done
D.
Done
E. Tomorrow
Thanks Invictus!!
A. done with 35KB 7/7/6/5 strict pull ups and l-sits for 35 seconds
B. 125
C. DOne, using 25lb DB and triceps using 45lb bar
D. DOne
E. AB,Row,Burpees- 430/459/450/455/504
A) done
B) 205
C) done
D) done
E) Did 20 cal AB / 500 m row / 20 burpees
3:53, 3:59, 3:59, 4:08, 4:12
AB slowed down a bit. rowing and burpees were fairly consistent.
A. Done. Pull-ups: 10,8,8,8
B. 140
C. Done
D. Done
E. 3:53, 3:58, 4:14, 4:18, 4:21 could not hold pace on the row after the first two sets…
A day behind so did yesterday’s stuff. Will do this tomorrow 🙂
A.done
B.90-95kg
C.done with regular bar for the curls and 16kg kb French press x10
D.done
E.3:32/3:31/3:40/4:01/4:10
I don’t like those last two sets Frosti…Shall we blame the pizza and beer?
No … ….
A.overhead 20kg kettellebels
pull ups 12/13/12/8 reps
3o sec each time L sit
B.90kg
C.done
D.done
E. 5:01/4:45/4:30/4:52/4:28 rowing and burpees
A. Done 12 strict pull ups across
B. 255 across lighter than %
C. Done
D. Done burn
E. Assault bike 20 cal/500m row/ski 20 cal
3:31/3:34/3:37/3:38/3:32
Fast and consistent!
Felt good today think I remembered how to ski and even more important shoulder continues to feel better!
A.done pull up 12-10-10-11
B. done at 100
C. done using dbs
D. done
E. assault bike, row, ski
4’03-4’04-3’57-3’53-3’55
Thanks 🙂
So the first 3 were warm-ups…:)
0.79 Mile at 7:41 pace, Low ring work, Good mornings, Lunges, Strict pull ups 8/8/86, Push ups 15/10/12
Open gym might not be allowed at my gym for 5 am 🙁 So had to tread judiciously. Don’t know how long will this work
A. Just did Overhead hold for 30+ seconds, 7 per round, Done
B. No Bench, so did 5 sets of push ups
C. Done
D. Done
E. One set of 20 cals on bike and 20 ski erg, Second set of 20 cals on bike before the class was done. Stopped here
Who else needs the gym at 5am?!?! 😛
Regular class. Our first class starts at 5 am. I think 5amers are cool (They have put up with me for 2+ years). The issue probably happened with someone in evening class and they are trying to ban open gym across the board, which I understand, but not fun
I hope they keep it! You’ve been doing well this cycle!
Hope so too. Thank you sir
A. Double 44# KB 10 sec + 50’
6-7strict pull ups per round (went with max unbroken)
20 sec L sit holds
B. 110-135 (surpassed my 2 rep max by 15#…. idk if during the test I was beat up or today I just felt good so I went with it)
C. Skip- how does anyone have any biceps left after M/T?
D. 100 tricep band pulls
E. 35:11 total time
Plenty of upper body mobility today!!
A. Done
2*16kgs banded KB on barbell / pull-ups 12-12-11-10 / l sit 30s 20s 20s 20s
B. Bench press 531
Warmup 5@45 5@55 3@67,5
Work sets 5@82,5 3@95 1+@105 ->5reps
Joker sets 1@112,5 1@117,5
Then 5*5@95 (80%)
C. Done with OLY barbell 30
D. skip
E. AB – Row – Ski erg
4’22 – 4´14 – 4’17 – 4’21 – 4’15
Hate this one but maybe because I need it ?
Like this day see you in Friday
You’re welcome 🙂
A. 10/7/7/7
B. 205
E. 4:25/4:28/4:19/4:24/4:16
A. Carry: 2x28kgs KBs
Pull-ups: 15/ 11/ 11/ 11 (Lats and biceps are very sore from Monday)
L-sit: 30”/ 20”/ 20”/ 20”
B. 90/ 92,5/ 93,5/ 93,5/ 95
C. I’ve done this with 2x16kg KBs
8/ 8/ 8/ 7
6/ 6/ 7/ 8
D. Done(what a pump! ??)
E. 20 cal bike/ 500m/ 20 burpees
4:01/ 3:56/ 4:01/ 3:57/ 3:59
Wednesday hump day, Wednesday pump day 🙂
Yeah man, I like that stuff, even the conditioning part ?
Can I use dumbbells instead EZ-bar?
Sure!