A.
One set of:
Scap Pull-Ups x 10 reps
and then …
Three sets of:
Supinated Grip Chest-to-Bar Pull-Ups x 5 reps
Rest 60 seconds
and then …
One set of:
Supinated Grip Pull-Ups x Max Reps
B.
In 12 minutes build to:
Deadlift – 3 reps @ 85% of 1-RM Deadlift
Immediately followed by…
Every 2 minutes, for 8 minutes (4 sets):
Speed Deadlift x 3 reps @ 75%
C.
35-49:
Barbara
Five rounds for time of:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats
Rest 3 minutes between each round.
50-54:
Barbara
Four rounds for time of:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats
Rest 3 minutes between each round.
55+:
Barbara
Five rounds for time of:
10 Pull-Ups
20 Push-Ups
30 Sit-Ups
40 Squats
Rest 3 minutes between each round.
Optional Session (Best performed 3-4 hours between sessions)
Warm-Up
Run x 3 minutes @ 50-60%
Followed by…
Two sets of:
A/B/C Skips
x 20 meters each
Lateral Skips x 20 meters per side
One Foot Hops x 20 meters per leg
Running Mechanic Drills
Two sets of:
Ball of Foot Hopping Drill
Carioca Drill x 20 meters
Followed by…
Run x 30 seconds @ 60-70%
Jog x 30 seconds
Run x 30 seconds @ 70-80%
Jog x 30 seconds
Run x 30 seconds @ 80-90%
Jog x 30 seconds
Main Set
Five sets of:
Run x 5 minutes @ a moderate pace
Jog x 2 minutes
Active Rest this week and a bit more volume
Cool Down
The last 2 minute jog of this workout is your cool down
Then…
Static Stretching
A. 17 Strict supernated pull-ups after Barbara.
B. 190kg and 170kg
C. 2:57; 2:54; 3:08; 3:15; 3:20 (27:41) UB, but sit-ups may have been a few 1-2 seconds pauses on final 3 rounds. Hate sit-ups.
Way to stay consistent Rob – awesome work!
I’ve been away from home at a hockey tournament with my daughter since Thursday night. Did two drop-ins at a nearby box yesterday and today. Yesterday, worked on split jerk technique (from rack) and then built to a 1RM – new PR at 130# (10# PR) Finished with an “optional” 3 rounds of 15 T2B + 10 Manmakers (30#) – not for time Today, did two full Tabatas: Row (5 cals all rounds) / Burpees (7 burpees all rounds) then FT (20 min time cap): 50 air squats / 50 KBS (35#/American) / 50 push-ups 40 air squats / 40… Read more »
Congratulations Silke!!!
A. Done 12 pU
B. Built up to 315
B2 265
C 37:15 Pushups crushed me
Followed by Grace since it was barbell for boobs at my gym. 3:13 well off a PR but felt good coming of a 37min workout
A. Done 17 strict supinated pull-ups
B1. Built up to 345
B2. 315
C. 3:36/3:27/3:52/4:36/4:19 total-31:50
Nice work on the pull-ups. 17 is impressive.
Fantastic Pierre!!!! Strong work with your pull ups!
A) done
max effort-10rps
B1) DL: 165×3 w/u, 185,225,245×3 sets
B2) DL: 220x 3rps x 4sets
C) 1) 3:47 accidentally did 30 pull-ups and 40 sit-ups , 2) 2:30 3) 2:22 4) 2:30
going to try to do optional work later -if so will post 🙂
DM&A
A. 43 Max Pull Ups
B. Skipped (Sore Lower Back)
C. “Barbara”
1) 3:04
2) 2:57
3) 2:54
4) 2:54
5) 2:52
* Extra (Aerobic Capacity Session)
6 Sets:
– 50m Max Effort Sprint + 300m Run
(Rest 3 Mins Between Sets)
1) 1:08
2) 1:05
3) 1:06
4) 1:05
5) 1:08
6) 1:03
You did 43 strict chin-ups?
No. I read wrong and did kipping pullups. Nonetheless, I can do 30 strict chin ups.
Was asking myself the same question. Impressive either way! And 30 strict is crazy!
Thanks! Always been good at pullups…wish I could say the same about handstand pushups. ?
30 is very impressive, great work!
A. SGPU’s Max Reps – 13 B1. 12 min. build – 135 – 165 – 195 – 225 – 255 – 275 B2. Speed Deadlifts – all sets at 240lb. C. Barbara – I don’t think I’ve done this workout before. Times got faster through the sets. I think the difference was in the squats. Took a round or two for the knees to warm up. Was a little too ‘precise’ on them the first couple rounds too. 29:25 (1. 3:33 2. 3:27 3. 3:17 4. 3:12 5. 3:06). UB – Last 5 push-ups were definitely getting tougher with each… Read more »
Well done on Barbara! Nice consistency!
Thanks Pierre-Paul
That is awesome that your squats got faster!!
A. Butterfly pull up practice
B. 395/345
C. Hero wod Morrison with the class 25:43
Strong on the deads!
Thanks Pierre-Paul! You too and nice work today.
Are the max effort supinated grip pull-ups strict?
I think so!
A. 15
B. 225,275,315,375
B1. 330 for my speed 3!
C. 5:18,5:17,5:38,5:59 total 31:59
A1: ok
A2: ok
A3: 8
B: 155/ 135 Ok
C: 34’44”
Oh man. Barbara sounds great! Last week when I didnSaturdays program on Sunday, it ruined my week! Need to think about doing this tomorrow…
I’m away at the Welsh National Junior Weightlifting Championships where I just coaches one of our girls to Welsh U17 63kg Champion!
Nice!
Oh that is FANTASTIC!!
A1. Done
A2. Done
A3. 12
B. 162/145 kg
C. 42:27