A.
Three sets of:
Weighted Strict Pull-Ups x 3 reps
Rest 30 seconds
Weighted Strict Supinated-Grip Pull-Ups x Max Reps with same weight
Rest 30 seconds
Strict Pull-Ups x Max Reps
Rest 30 seconds
Strict Supinated-Grip Pull-Ups x Max Reps
Rest 3 minutes
B.
Every 8 minutes, for 32 minutes (4 sets), complete the following as quickly as possible:
Row 500 Meters
Run 400 Meters
30 Push-Ups
A. Bryan – strict sup (20#) – 5, 2, 1. Strict pronated – 8, 5, 4. Strict supinated – 5, 4, 4.
B. Bryan (run 800m vs. row/run) – 4:22, 4:35, 4:42, 4:45.
A: 3/25# 7 reps /5/9 , 3/30# 4reps/5/8 , 3/30# 4reps/4/8
B: 3 min/3:15/3:20/3:35
A. 25# 3-5-6-5, 3-5-5-4, 3-3-5-4
B. Modified to 1k row +30 push ups
1) 4:07 2) 4:04 3) 4:18 4) 4:14
Pull ups were a struggle today. Clearly a weakness. Liked that complex though
A. Pull-up Complex as Rx
R1. 35# – 3/6/6/7
R2. 45# – 3/3/6/5
R3. 55# – 3/2/6/5 (PR for 3RM)
B. As Rx
4:13 / 4:16 / 4:25 / 4:27
… tired today.
A: used 25 for first 2 sets then 20# (I miss read and thought it said max reps on all)
3/3/5/4
1/1.5/4/4
2/1.5/4/4
B:
Used rower (I’m still trying to find my “groove” on rowing since it’s so new to me)..it took me right about 2 mins each for the rows.
Used treadmill for the run today…I think it slowed me down a bit getting to the mill and getting it up to speed.
30 pushups were tough!
5:30 / 5:16 / 5:20 / 5:28
Great work today Amber!
A.
1. 40#, 4, 5, 5
2. 40#, 2, 5, 4
3. 40#, 2, 4, 4
B. 4:05, 4:08, 4:15, 4:16…almost puked on my last run…last couple days of programming has been solid!
So glad you didn’t puke trent! lol
Happy to hear you are liking the program! Keep up the awesome work!
A.
1. 35#, 2, 7, 3
2. 35#, 2, 7, 5
3. 35#, 2, 7, 5
B. 5:24, 5:18, 5:31, 5:49
A. 1 – 26#, 12, 6, 10
2 – 35#, 5, 6, 7
3 – 53#, 1, 7, 10
B. Done
On a true form!? Thats rough! Hats off to you sir! 🙂
A.
Weighted Strict Pull Ups
3-3-3 @ 15#
Weighted Strict Supine Pull Ups
4-2-2 @ 15#
Strict Pull Ups
3-3-3
Supine Strict Pull Ups
3-3-3
B.
5:35
5:28
5:25
5:42
typical set was around a 2:15 row, 2:15 run, 1:00+ for push ups
Indiana here, so…snow…decided to run the 400m as 8×164 foot shuttles (82ft down and 82ft back)
Is this a 30 seconds rest between each set of each movement?
exactly! 30 second rest between each and then when you finish a set, you rest 3 minutes before starting the next!
A. Did pull-ups with out weight (recovering from a shoulder injury)
B. 4:56, 4;56, 4:45, 5:25… triceps were smoked
Take care of those triceps and pecs. Lots of push ups!
A) I’m new to reading, I did 4 sets, not 3.
with a 53lb kb:
3/3/3/3
4/4/5/4
7/6/6/5
7/7/6/6
Attempted ctb for as many reps as I could
Snuck in the wbs and ttb workout from last Monday because I missed it – 9:08
B
4:10, 4:01, 3:55, 4:02
haha No worries Ian! Take care of those lats today! I’m sure they are a wee bit sore 😉
A. Weighted strict pull ups with 53# each round
Weighted strict sup 6/5/3
Strict 10/8/5
Strict sup 8/6/6
B. 4:55/4:55/4:53/4:51 Runs killed me as always
Around 2:00-2:03 each row and 1:45-1:55 each run
Strong work today Bobby!!
A) Bodyweight instead of weighted / band assist instead of bodyweight. 7/3/8/5, 7/2/7/5, 5/2/7/4, 4/2/6/4
B) (no rower, so I did seated cable rows for 3 minutes at 60lbs)
This was hard, but I completed it.
Way to be innovative Jacob! Perfect modification for the pull up work today. 🙂
A. 3 sets
Weighted pullups x3 rps 40/50/50
Weighted suplinated x max rps 6/5/4
Strict pullups xmax rps 15/15/10
Strict curl ups x max rps 10/10/8
B. set E8M for (4 sets)
Row 500 m
Run 400 m
30 pushups
4:25/4:20/4:15/4:05
Kept using last set to push the pace. Could’ve probably pushed harder on first two sets. Pull-ups hurt ripped my right hand on the last two fingers that’s going to be fun…?
You should be proud that you were able to improve with each progressing set. Do not be afraid to hit the wall in training. See how far you can go and if you get incredibly exhausted, at least you know for the future where your redline is. Be proud of your effort and know that next time you have a little more left in your tank.
A. 26# Kb 3/4/5/5, 3/3/4/4, 3/3/3/4 reps each round…not a great day for pull-ups.
B. As Rx. 4:33, 4:29, 4:25, and 4:26…probably should have pushed harder on the rows.
Finished up with some extra core work….track workout tomorrow.
You recognize where you can push in the future and that is fantastic. You got through the program and you will be better for it. Do not beat yourself up over one training session. In the grand scheme of things, you will not recall this session. Just know for next time =)