A.
One set of:
Scap Pull-Ups x 10 reps
and then …
Three sets of:
Wide Grip Pull-Ups x 5 reps
Pronated Grip Pull-Ups x 6-10 reps
Rest as needed
Focus on moving the scaps down, engaging the lats and then pulling while maintaning a strong mid-line.
B.
In 10 minutes build to:
Deadlift – 3 reps @ 75% of 1-RM Deadlift
Immediately followed by…
Every 2 minutes, for 14 minutes (7 sets):
Speed Deadlift x 3 reps @ 65%
C.
35-49:
Row 1500 Meters
Push-Press x 10 reps (155/105 lbs)
Kettlebell Swings x 20 reps (24/16 kg)
Rest 3 minutes and then …
Row 1000 Meters
Push-Press x 20 reps (135/95 lbs)
Kettlebell Swings x 40 reps
Rest 3 minutes and then …
Row 500 Meters
Push-Press x 30 reps (115/75 lbs)
Kettlebell Swings x 60 reps
50-54:
Row 1500 Meters
Push-Press x 10 reps (135/95 lbs)
Kettlebell Swings x 20 reps (24/16 kg)
Rest 3 minutes and then …
Row 1000 Meters
Push-Press x 20 reps (115/75 lbs)
Kettlebell Swings x 40 reps
Rest 3 minutes and then …
Row 500 Meters
Push-Press x 30 reps (95/65 lbs)
Kettlebell Swings x 60 reps
55+:
Row 1000 Meters
Push-Press x 10 reps (115/75 lbs)
Kettlebell Swings x 20 reps (24/16 kg)
Rest 3 minutes and then …
Row 500 Meters
Push-Press x 20 reps (95/65 lbs)
Kettlebell Swings x 40 reps
Rest 3 minutes and then …
Row 250 Meters
Push-Press x 30 reps (85/55 lbs)
Kettlebell Swings x 60 reps
A) Done
B) Built to 305#
E2MOM @ 275#
C) 1st 1500m / 135# / 65#kb
Dropped to 55+
2nd 500m / @ 95# / 65#kb
3rd 250m /@ 95# / 65#kb
No optional running?
You get to rest this week and then back to the optional running with some different work sets!
Yesterday’s program: A1 – done A2 – 14 elevated foot HSPUs A2 – E2MOM6 – 5 Box Bridged HSPUs and 20 reverse snow angels. Had to use one abmat for the HSPUs. I just don’t have the strength yet to do these to the floor, let alone to a deficit (and even w/ the abmat could only do 5). A3 – 10 HSPU negatives w/out deficit. On the 4 second descent, I feel like 1+2 are actual seconds and then 3+4 combined turn into 0.5 seconds as my head comes crashing to the floor… 🙂 B1 – BSQ – 4×133#… Read more »
7:16
16:42
25:16
A. Done
B. 225,275,305,330
B1. 286 for 7 sets
C. AB 80 cal 10 pp and 20 kbs UB 7:57
AB 50 cal 10 and 10 pp and 10’s for kbs 9:05
Ran short of time for 3rd round.
A. Done – 5R’s wide grip & 10R’s pronated grip each round
B1. 95 – 125 – 155 – 185 – 215 – 240
B2. 208
C. 1000 – 10 – 20 – 6:18 UB
500 – 20 – 40 – 5:15 13 – 7 on P. Press, UB on KBS
250 – 30 – 60 – 7:25 10 – 10 – 6 – 4 on P. Press, sets of 10 till 40 then set of 20
Good job on those pull-ups. I found those super tough today.
Thanks Pierre! Was happy to be able to stretch it out to10.
A. Completed. 5 wide grip 6 pronated grip
B1. 200
B2. 175
C. Did a 27 min AMRAP partner wod with Saturday morning comp class. Fogarty was my partner
10 power cleans 135
7 Bar MU
19 Box Jumps 24″
90 cal rower/ski erg/bike/rower
3 Rounds plus 118 reps (8 cal shy of 4 rounds).
Fun!
No go today. Really jarred my lower back somehow landing on last set of BJO yesterday. Woke up very stiff and sore. Old man stuff
Slow steady assault bike for 10 min. Lots of stretching and then 5 k row. Now Marc Pro and college football
Ouch! Hope better soon
Bummer Keith – how are you feeling today (Monday)?
Thanks for asking. Still pretty sore
Epsom salt bath and castor oil treatments! No lifting and just take it easy today Keith!
A1 done
A2 5/8, 5/6, 5/4 no rest between wide grip and probated pull-ups.
B1. 315
B2. 275x2x7 sets
C.
6:42 5:26 row ub/ub
5:45 3:44 row ub/ub
5:42 1:53 row 15/15 10/15/15/20
Took forever to warmup today and my press was super stiff but once I got going my push press Felt really good. Barbell cycling is usually an issue for me so today I decided to pace the row and attack the pushpress and the result was good. Grip and lungs fell apart last set of kB swings.
I think russian if not specified.
Nice work. Did American swings but either way forearms failed me
Fantastic way to approach the workout and work on something that you want to focus on!
Did the class partner wod for warm up, it had Muscle-ups, STOH, and Deadlifts so skipped A and B.
C. 9:10, 8:58, 8:57. My rowing is slow, its taking me around 2:15 per 500M.
A: Done
B1: 110KG, 120KG, 130KG, 140KG, 140KG
B2: 125KG
C: 8:02, 7:26, 8:32
D1: Decline Benchpress 10*60KG, 10*80KG, 8*90KG + PushUps
D2: Curls 3 Sets each 50KG*8
C. 6:36/6.35/6.25
Nice Ivan!
A. Done
B. 345/305
C. (35-49, American KB swings) 7:40/7:19/7:49
A. Done 5 wide grip and 8-6-4 regular prone. It got harder with the back to back sets!!
B. Done at 185
C. 8:24/8:15/7:01
A: Done with tired lats from yesterday…
B: 130kg and E2MON@110kg
C: 8:30 @ 60kg PP (5, 5), KBS (Unbroken
9:00 @ 50kg PP (5,5,5,5), KBS (15, 15, 10)
/:40 @ 40kg PP (10, 10, 10), KBS (15, 15, 10, 10, 10)
A. 5+7 each set. Lats tired after yesterday’s 80 pull-ups I think.
B. 165kg and E2MOM@160kg
C. Rx 6:53 – 6:39 – 7:15 ouch my forearms!
rows were 4:50; 3:30; 1:46
PP were UB; 12+8; 12+8+6+4
KBS were UB; 20+10+10; 15+10+10+10+8+7
A. 5+6/6/3
B. 3@142,5 and E2MOM@125
C1. 7:24 @ 60 kg,
C2. 6:01 @ 50 kg and
C3. 6:18 @ 40 kg.