PERFORMANCE
Warm-Up.
Two sets of:
Plank Shoulder Taps x 30 seconds
Up Dog and Down Dog Stretch, alternating between the two as you wish x 30 seconds
Batwing Extensions x 30 seconds
Followed by…
Two sets of:
Empty Barbell or Dumbbell Floor Press x 12-20 reps
Empty Barbell or Dumbbell Bent-over Row x 12-20 reps
Then…
A.
Every 3 minutes, for 18 minutes (6 sets):
Bench Press
*Set 1 – 5 reps @ 80-85%
*Set 2 – 3 reps @ 85-90%
*Set 3 – 2 reps @ 90%
*Set 4 – 3 reps @ 85-90%
*Set 5 – 8 reps @ 75-80%
*Set 6 – 8 reps @ 75-80%
B.
Five rounds for time of:
6 Hang Power Cleans (115/75 lbs)
9 Strict Handstand Push-Ups
12 Push Presses (115/75 lbs)
A. Floor press 195-205-215-205-175-175. Haven’t done in a while and have a feeling that this caught me on the WOD…
B. 17:41 Rx. Strict HSPU came to a grinding near stand still in rounds 4 and 5. Punishing WOD on the shoulders.
A. 150-160-165-160-145-145 off off 185#
B. scaled to 95# hspu green + red band 25# of tension 20:04 slow and steady on the hspu. 8 unbroken first rd. then lots of 3s and 2s.
Did a mash up of yesterday and today’s.
At home so Scwhinn bike and no loud banging. (DL)
A. 3 RFT:
15 Cal AB
10 DP @ 35#
8:31
B.
5RFT:
6 HPC 75#
9 SHSPU – 3 Rds strict – 2 kipping
12 Push jerks 75#
13:28
C. 1 Mile run
7:16
No gym in sight for a week so having to do the limited equipment workouts from the beginning of the year. Fun to mix it up a bit and train outside with a lovely view!!
A. 5 185
3 185
2 195
3 185
8 165
8 165
The first set was to hard to maintain percentages the rest of the way. My time off was showing here.
B. All done with 44 lb including zpress
10:54
The volume got the best of me on the last couple of rounds.
A. Done reference rm 70kg
B.done rx 17:55
A. (converted from kg)
set 1 – @160lb
set 2 – @165lb
set 3 – @170
set 4 – @165lb
set 5 – @154lb
set 6 – @154lb
b.
9:20 sec
A.
Shoulder press (don’t own a bench)
120×5, 130×3, 135×2, 130×3, 105×8, 105×8
B.
13:35
Did kipping HSPU because my shoulders were toast and I don’t have all day. Why are strict HSPU always prescribed? Kipping is way more fun.
SHSPU because kipping can do a lot of damage to your neck and spin. Strict tends to be more controlled and less banging on the neck and head. They do more kipping movements in the Competition program, but for those who aren’t competing, it’s better for your body to not do some movements.
Did yesterday’s DL workout:
A. 3×8 with 2 sec pause on descent (275, 300, 325)
B.Metcon @ 12:50
???? It was 50# per arm, right? I was essentially having to swing/clean to rack position then push press it up.
Yup..that’s right per arm! It’s a rough one with that kind of weight..that’s probably why most of us scaled. I know if I used RX weight, I would have to do exactly what you did and as still overextend my back to get them overhead…and then have a grouchy lower back. You are a beast going RX Blake!
A. Worked up to 165lbs, did the 2×8 portion @ 145lbs
B. Scaled BB down to 95 lbs, and kipping HSPU.
13:45