Warm-Up.
Hip & Ankle CARs x 60 seconds per side
Couch Stretch x 60-90 seconds per side
Followed by…
Every 90 seconds for 12 minutes (2 sets):
Station 1 – 30 seconds Bear Crawl + 30 seconds Hollow Hold
Station 2 – 30 seconds per side of Paloff Hold Squats
Station 3 – Static Hang x 30-60 seconds (one set pronated, one supinated)
Station 4 – 30 seconds Mini-Band Monster Walks + 15 Mini-Band Squats
Then…
A.
Every 2:30, for 15 minutes (6 sets) of:
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 8 reps @ 75%
*Set 5 – 8 reps @ 75%
*Set 6 – 8 rep @ 75%
B.
Complete as many rounds and reps as possible in 9 minutes of:
3 Thrusters (135/95 lbs)
6 Burpees Over the Barbell
9 Chest-to-Bar Pull-Ups
6 rounds + 13 reps @125#. Could’ve done RX
Did Friday’s:
24 min amrap
8 deadlifts at 185#
16 toes to rings
24 walking lunges with 16kg in one hand/24 kg in the other because that’s all I have
32 pushups
3 rounds + 24
Lots of standing around breathing, feeling like I might puke- I can’t believe a week of binge drinking and eating in Cancun didn’t do wonders for my fitness level ?
Who knew?!? I hope you had a great vacation!
A. 225, 275, 305, 255, 255, 255×6 on last set.
B. 6 rounds rx in 8:31.
Yep.
Evening session:
10 min warmup with empty bar snatch practice
4 rds
Leg extension x15 40/50/60/65 kg
ET supine grip upright lat pull x5-8 60/70/80/80
IT narrow grip pull down x15-18
4 rds
IT biceps curls x15 one 15 kg DB
ET biceps curls x8-12 7,5
3x banded face pulls x15
100 KBS 32 kg 4:58
Based off of 335#
My last three sets were all 7 reps. It started to get heavy rep 5 each set.
B. Rx 4+3
This was a fun one this morning.
C. Three sets
Bench press 165×5
Band pull aparts
Scrap pull-ups.
Good job dude! C looks also fun!
Thanks!
A. Went on the lighter % of the squats – went on a 4 mile run yesterday, which was great, but my hips are a little off from it! 155 x 5; 160 x 3; 180 x 1; 155-165 x 8
B. 6 rds + 1 rep
Way to be smart with %, and you tore through B!
Thanks Mike! I like all those movements in the conditioning today!
So fast! That metcon had me wanting to perish.
Hi,
warm-up
A: back squat @ 98/112/126/105/105/105 kg
B: 3 rounds
Stretching
Have a good day.
Good work Diego.
6/29 Partner WOD
30:00 amrap–Alternate movements with Partner
50 Air Squats, 40 KBS 35#, 30 S2OH 65#, 20 Box Jumps, 10 Strict Pullups/Pullups
4+135
A). 195/225/255/215/215/215
B) 5 rds
A. Feeling very fatigued from catching up on last weeks front squats on Saturday and sprinting in softball Sunday: 185, 215, 265, 215, 215×4 185×4, 185×8
B. Subbed strict pull-ups: 5 rounds, 3 thrusters. Pull-ups limiting factor.
Warm up ✅
A. 90×5-110×3-120×1-100×8-100×8-100×8
B. As RX 4rounds+3thrusters+6burpees over the bar.
Legs are cooked
Was on a bachelor party for a friend Friday-Sunday in Lithuania, got back late last night and did not feel like getting up this morning…pleased i did! Start of a new 12 week cycle – ended up being a great session. A. Squats Emom 12 60% of 3rm – 132.5kg = 80kg Odd 3 front squat Even 6 back squat Final sets of each were a grind, and legs felt pretty dead for about 5 mins after. B. Accessory – 3 rounds NFT 10 dB box stepovers – cue to stand up to full height. Not like in a workout… Read more »
Good grind today. The you crushed the metcon!
Thanks Mike, the feeling of getting done was awesome! Accessory work you got done today looked fun. Also seem to forget how strong you are…335 is a biiiig squat.
Haha! No worries. There are a bunch of beasts that post, and 335 is easily lost in the shuffle. I also have numerous weaknesses that I’m trying to address too 🙂
A.
Back squats
125kg x 5, 140 x 3, 160 x 1, 135 x 8, 135 x 8, 135kg x 8
Done beltless. Got tough on the sore knee.
B.
Subbed normal kipping pullups, lateral barbell burpees
6 Rounds + 9 reps.
Yuck.
Nice Shaun! What’s your thinking on when to use a belt? I listened to a squat University podcast which suggested anything above 90% would be a good rule, and to keep a note of PRs with and without as well – but interested in other views!
Ii personally just try and not use a belt as much as possible. I play it by ear but it’s usually as you say – above 85-90% the belt comes out
I do the same thing as well.
You blazed through B! Great work!
Warmup ✅
A. Back squat
100×5/120×3/135×1/110×8/110×8/110×8
B. Amrap 9 min
3 Thrusters 60 kg
6 burpees
9 strict ET pull ups 7.2/4.3.2/4.3.2/4.3.2/2.(+4.3)
4+12(+4.3)
Split the pullups smartly! How did the 8 rep sets feel?
Thanks James. Felt solid and could stay external all the way. Lat and low traps fully engaged.