A.
Four sets of:
Back Squat x 3-5 reps
Rest 20 seconds
Strict Supinated-Grip Pull-Ups x Max Reps
Rest 3 minutes
B.
Two sets for times of:
Row 500 Meters
30 Wall Ball Shots (20/14 lbs)
15 Toes to Bar
Rest 4 minutes
A.
Four sets of:
Back Squat x 3-5 reps
Rest 20 seconds
Strict Supinated-Grip Pull-Ups x Max Reps
Rest 3 minutes
B.
Two sets for times of:
Row 500 Meters
30 Wall Ball Shots (20/14 lbs)
15 Toes to Bar
Rest 4 minutes
A. Bryan – 180#, 190#, 200#, 205# all x 5 reps/set; 15, 12, 10, 10. Christy – 100#, 105#, 110#, 115# all x 5 reps/set; 3, 4, 4, 4.
B. Bryan – 4:00, 4:18. Christy – 5:45, 6:26.
Row 2000m
4 rounds
Kb deadlifts 20 at 24 kg
20 pushups
T2B 15, 10, 10
Swim 250m
Taking a step back due to some nagging injuries.
A. Did box squats 235x 3 for all sets. Skipped pull ups
B.
2RFT
2 minutes on stationary bike
30 20 # dumbbell thrusters
30 abmat sit ups
2 minutes rest
11:50
A) 275×5- 10 chin-ups
285×5- 9 chin-ups
295×4- 7 chin-ups
315×3- 6 chin-ups
B) 3:51 RX, and 3:45 RX
A. 6×3 at 285
B. 500m row
30 goblet squats 40lb do
15 GHD sit ups
4:05, 4:06
Shoulder still not great so I subbed a few things.
A. 165(5), 195(3), 215(3), 230(3)
B. No rower, it’s raining, and I was short on time so I mixed up the metcon a bit:
3rds FT
20 wall balls (25#)
15 TTB
10 burpees
9:22
A: 4×110/5×110/4×120/4×120 kg
10/7/8/6
Maybe could have gone heavier today, not…
B: 4:27/4:35
1:53 rowing/15+15 WB/10+5 TTB
1:50 rowing/20+10 WB/5+5+5 TTB
4 h sleep
Dead.
A. 225lbs-235-235-245
B. 4:00 & 4:00
Well, with a bigger group for the next few months and I got outvoted so we will be doing brute body workout ( the wasatch crossfit folks – sorry) for a while. I don’t want to lose the comraderie or accountability so unless Michele opposes it, I am still going to post. The cool thing was that when we started we did a bunch of 1 rep maxes for benchmarks. I have hit numerous PRs so big props to Invictus for the gains thus far. Single arm DB snatch. 4×3 40lb Close grip bench 4×6 &4111 95/105/115/125 & band face… Read more »
A. 135, 155, 165, 165
11, 10, 10, 7
B. 4:13, 4:32
I know I don’t post alot but big accomplishment for me recently. My son was born on 7/21. So I will be posting less, haha.
First workout back today. My wife and I agreed that I would cut back my volume to 3 days a week. And I have a half marathon in October so I think I will now follow a modified 5/3/1 with one metcon in the week and one long run.
Well
B) 4:42, 5:54 that hurt…
Any tips for a new parent and working out?
Sleep when you can. Hopefully the baby will be a good sleeper. The first few weeks are deceptive. Enjoy the ride.
A. 185×5, 200×3, 200×4, 205×3(PR)
18, 16, 14, 14
B. About 2:00 row but no way I could have broke 4:00min on this. 15/15 on wall balls and T2B unbroken (I think I was slow on these)
4:40, 4:56
A.1: x5: 165#-175-185-190 (PR)
A.2: 15-12-11-10
B. Rx’d: 4:35-5:35. Row times 1:50-1:55. WBs 5-6 drops first set then 3×10. T2B UB. Cramped up and out of breath second time around… those vacation junk foods and drinks caught up to me, time to get back to my regular routine.
C. Gymnastics program last week’s session 3 lv 1
A1. stayed at 225 today, still getting the legs back
A2. 8/10/10/10
B. 3:26/3:33 – 1:41/1:42 on the row, we only have an 11 lbs. MB, but was able to move through it today.
Dropped in at a local box while traveling:
A. Establish 5RM for:
Back squat – 265 (10# PR!)
Push press – 175 (matches current 5RM)
Bench press – 175 (10# PR!)
B. 3 rounds for time:
400m run
15 clean and jerk (115/85)
75 double unders
12min time cap
Scaled to 95#. Completed 2 rounds + run and 2 clean and jerk. Harder than it seemed on the board
A.
150/3
170/4
195/4
215/3
B.
With rest time 12:18
Had to use 10#wb only one in the gym
A) All at 5 reps: 225, 245, 255, 265
B) 3:13 / 3:48 (Don’t have a rower, so used Airdyne, otherwise RX)
A- 250×5, 265×5, 275×4, 280×3
13, 11, 10, 10
B- Rx 3:55, 4:01
I honestly don’t think I could’ve done anything differently on round 2 to make 4:00 or sub 4… my butt was absolutely kicked
Took two weeks off due to traveling to the middle east.
A.
275 x 5 for the first three sets
275 x 3 for the fourth set.
7 reps for the first three sets.
4 reps on the fourth set.
B.
I b*tched out.
A1: all @ 4 reps. 255, 275, 285, 305
A2. 13, 8, 11, 9
B. 4:18 and 4:11. 12:29 total w/break
C. 3 sets of 10 forward lunges w/45lb KBs