A.
Every 2 minutes, for 16 minutes (8 sets):
Strict Shoulder Press x 2-3 reps
Suggested loading per set (by %): 60, 70, 80, 85+, 85+, 85+, 85+, 85+
B.
Every minute, on the minute, for 21 minutes:
Minute 1 – Russian Kettlebell Swings x 15 reps
Minute 2 – Push Press x 15 reps
(choose a weight that will challenge you in sets 4 & 5)
Minute 3 – Double-Unders x 40-50 reps
A.
40kg, 45, 50, 55, 60×2, 60×2, 65×1, 65×1
B.
1st- 15x 32kg (2pood)
2nd- 15x 40kg
3rd- x50
A.36/3,42/3,52/3(55×3)x3, (57×2)x2 all in kilos
B. 36kg KB, 42kg PP
reduced reps of PP to 10 and DU to 30 for last 3 rnds.
Midline and shoulders were toast
B) done with 70#/125#/50 DUs
A: mis read as Push Press: 115×3, 135×3, 145×3, 155×3, 165×3, 175×3, 185×3, 205×1
B: Only time for 3 rds or 9 total mins. 70# kbs, 75# push press, 50 du
A. 55,60,65,70,75# x 3…80# x 2…85# x 1 (current 1RM)…90# failed..
B. KB swings and PP all UB…should have gone heavier with KB…kinda used that as extra rest…but that made it possible for me to go UB on PP.
DU went better than expected…I don’t usually do well with them when timed (under pressure)..but other than rounds 5 and 7 I’m happy with them. This setting actually required me to use my wrists more for rotation which I have been working on.
KB Swings @ 16KG
PP @ 65#
DU AMAP in 45s
15/15/50
15/15/42
15/15/42
15/15/37
15/15/18
15/15/50
15/15/28
A. Rx. Up to 145 x 3
B. 2 pood, 105, 45
Looking back I think I should have done 115 on the push presses, but I know for next time.
A. Failed at 95lb. My arms are pretty beat up from this week.
B. Started rx with 85lb for push press and 45 lb for kettlebell. Then dwindled down, even after reducing press weight to 65lb!!! I was having trouble even cleaning the weight which seems like a sure sign I need a rest day. DU at the end were more like 30-35 instead of 40-50.
Up to 165
B. 2 pood kb swing #95 pp 50 dubs it was tough
A. Was short on time, so I did Every minute, instead of every 2.
Worked from 40 – 70.
B. Completed KBS @ 16KG and 70# Push press. Though if I’m honest a couple of the last rounds contained more then one push jerk. Did 40 DU. Got spicy at the end!
A.
100, 120, 135, 145, 145, 145, 145, 155 all x3
B.
70# KB, 115 only completed 10s after from rd 5 on, 80 singles still working on DU
C.
Core work
Feels good to be back, previous comments were right this was a lung burner for me
A.
Based off previous 1Rm of 215.. ended with 215×2
B.
“Peptic Ulcer ”
Kbs @ 32kg, PP @ 135#
Rounds 1-3= 15kbs, 15 PP, 50Dus
Round 4= 15,15,40
Round 5= 15,15,23
Round 6= 10,15,40
Round 7= 15,15,40
A:
In kilograms:
1) 40 x3
2) 45 x3
3) 42,5 x3
4) 42,5 x3
5) 40 x3
6) 40 x3
7) 42,5 x3
8) 45 x2
B:
KB: 16kg
Barbell: 30kg
DU subbed for 80 SU
A) 90, 105, 120, 125, 125, 125, 125, 125
B) 16kg for KBs, 75# for Push Press’, 50 DUs
A. Started heavier cuz weights are hard to find 65/75/80/85-rest of sets
Tried 90# it wasn’t playing
B.Rx 7 rds/21 min
RKBs @25# all UB
PP @75# -3 rds UB then 11/4,10/5,9/6,11/4
DU 40 reps all rds
I aimed for about 30sec on/30off. Didn’t get lunch until 1430 so nutrition was an issue.
A) Worked from 35 kgs at 3 reps to 60 kgs at 2 reps. 60 kgs is my RM, I think I could have gone pass it but didn’t want to go crazy today.
B) Tried to push the DUs to 20 per minute, which worked for the first two rounds but I had to compromise to +15 in the following rounds.
B1) 15 RKb Swings at 20 kgs
B2) 15 Push Press at 35 kgs
B3) +15 DUs
This was very intense by the 4th round, by the 7th I wanted to sit and cry for mommy
So another PR!
hahaha nice work! those DUs are getting better!
A. Strict Press up to 115# x 3
B. Since all of these movements bother my knee, I attacked this one on the Ski Erg in 30s intervals of work each minute. About halfway through, I wondered why I had done that to myself.
Great week everyone! Lots of PR’s on the back squats and cleans and a bunch of you mentioned improvements with other movements as well.
We start a new cycle Monday!
Thank you for your support and your advice, Michele! Really looking forward for more fun with you all!
What are we going to be focusing on the new cycle??????
I’m getting anxious
Day behind
A. Clean x 1.1 up to 125# (this is kind of a PR…Until now I had only gotten a full squat clean up to 115#…can power clean up to 130#…but today I got under them all…the 125# was UGLY and had a couple misses between singles…but I did it…mind over matter!!)
B. 3R + 5 BOBB = 100 reps
Scaled G2O 105# (PC+SJ)
Way to go with that mindset on your cleans! That’s half the battle.
A. Strict Db Press up to 4x3reps @65#. Strict barbell press irritates my right shoulder.
B. 32kg KB, 115# PP, 45 DUs. This was spicy from round 1 for me. Feet were heavy today, tripped up more times than I could keep track of on the DUs.
This was a rough week of training, looking forward to a weekend of rest as a soccer spectator.
Impingement with barbell presses? If so, I might have something that will help.
Yes, for about 6 months now. I’m all ears
A. Shoulder Press as Rx
3 x 110, 130, 150, 155, 155, 160, 160, 165
B. As Rx w/ 2p KB | 115# PP | 50 DUs
… UB until the last round – broke 10-5 on the PP and tripped once on the DUs … got pretty gnarly by round 5 … legs are feeling better and appreciate the rest.
Gnarly! I haven’t seen that word in a while. 🙂
A. Up to 155 x2
B. 2 pood swing, 95 pound press, 40 DUs
Started press at 115, took it down after 1 round. DUs definitely a weakness for me but felt great today. To be able to go 40 unbroken DUs and not be wiped out for the next round, that was a big step for me.
Awesome job!