PERFORMANCE
Warm-Up.
Two sets of:
Single-leg Jump Rope x 15 seconds per leg
Ring Row x 5 reps @ 1115 (5 second hold at top, focus on scapular retraction with ribs down)
Arm-plank Elbow-scratchers x 5 controlled reps per side
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.
Take 12-15 minutes to build to 90-95% of your 1-RM Bench Press
When the running clock reaches 16:00, perform…
Every 2 minutes, for 8 minutes (2 sets) of:
Station 1 – Bench Press x 6 reps @ 85% of 1-RM
Station 2 – Supinated-Grip Bent-Over Barbell Row x 8 reps
B.
For time:
100 Double-Unders
50 Dumbbell Push Presses (50/35 lb DBs)
50 Dumbbell Push-Ups (hands on DB handles)
50 Dumbbell Push Presses (50/35 lb DBs)
100 Double-Unders
A. 355# (only gone above 300 once this year prior), no spotter so pulled it short
Station 1 – 305
Station 2 – done
B. 11:58 Rx (shoulder smoke show…woof)
*Still a few days behind, was sick for a week and getting back to it*
Worked out 195 bench. Haven’t gone that heavy in a while.
6 reps @ 160 with 53lb KB rows
WOD
16:40 w/ 35lb KB’s.
Absolutely brutal
Went off script today. I really didn’t want to do 100 DB PP. Just no.
A. SRMU practice. Did some holds than did 4. Pretty happy to be getting these more frequently.
B.
So, 24 min EMOM
2 Snatch @105
4 BMU – 4 out of 6 rounds were UB.
6 BBJO – 24” box
8 cals AB.
I took a 1 min break between rounds 5 and 6 because I was smoked and needed to bring my heart rate down.
Really good workout. Hard but not decimating.
Warmup ✅
Bench Press – 185lbs 95%
6x 155lbs Bench
8x 95lbs Bent Over Row
WOD – FOR TIME
19:27min
200 Single Unders (I would spend 5min to do 100 DU ????????)
50 Dumbell Push Presses (35lbs)
50 Pushups hands on dumbell
50 Dumbell Push Presses (35lbs)
200 Single Unders
A.
Worked off 300
Worked to 275 for 1
6-245
6-245
Rows
6-145
6-145
B. 40lb dbs
100 du
50 pp
50 db push-ups
50 pp
100 du
8:40
A: Worked up to 285 lbs
2 sets bench @ 235
2 sets rows @ 185
B: They should name this one “Shoulder Slayer“
RX 15:32
26:29 (scaled)
200 Single-Unders
50 Dumbbell Push Presses (50 lb DBs)
50 Dumbbell Push-Ups (hands on DB handles)
50 Dumbbell Push Presses (50 lb DBs)
200 Single-Unders
SU1: ub
PP1: 12/8/8/6/6/5/5
PU: 5 x 10 (finished push ups @ 12:00)
PP2: 13 x 3 / 2 x 4 / 3 (brutal)
SU2: ub
If i had to spot my weak link, shoulder would most definitly be it!
A: up to 205#
Then 175#x6 + 115×8
B: scaled PP to 40#
1rd PP: 6/9/6/switch from 50 to 40/9/10/10
P-U: 8/10/12/8/6/6
2rd PP: 10/10/10/10/10
19:30
A1. Bench Press – worked up to 120#
***A mile away from my all-time 1RM (150#)
A2.
Bench x 6 – 95# / 100#
Sup BO Row x 8 – 65# / 70#
B. For Time – RX 16:56
100 DU – 5 trips in the first 28 reps, then 72 reps UB
50 DB Push Press @ 35# DBs – 15/7/6/6/6/5/5
50 DB Push Ups – 10/10/6/6/6/4/3/3/2
50 DB Push Press – 8/8/8/6/5/5/5/5
100 DU – 5 trips through out
***1:03 faster than in May 2020..so there’s that!
Going on my second week of trying this Crossfit program and figured this is a great place to journal the workouts. Thank you for the programming!
A. Worked up to 275
Then
2 sets @ 240 bench
2 sets @ 205 bb row
B. 15:10 (scaled)
No jump rope, so I did 200 mock jump rope. No 50’s. Used 35’s
Welcome Dwayne…you’ve come to the right place! Great work today!
A. Ok
B.15:35 Rx
A. Worked up to 185lb; then 2×6 BP @ 165lb; 3×8 BO BB Row @ 95/105/115.
B. 20:05 Rx
whoof….2nd set of PPs was long and painful
Limited time today:
5k row done with nasal breathing
22:51
292 cals
I look forward to hitting this workout tomorrow.
It’s a grinder Mike, enjoy!!
Warmup done ✅
A. Worked up to 95kg. A long way off anything decent but will take that after the last 3 months!
2 sets of
BP x6 @80kg
BOR x8 @80kg
B. FT
200 SU’s
50 DB PP @22.5kg LA, 20kg RA
50 press-ups from DB’s
50 DB PP
200 SU’s
12”48
Press-ups never felt so hard and broken!! Weights felt right given weaker right arm. Sets broken up into 10’s and 15’s
That’s a great days work Al! It’s good to see your right arm is getting back to where it was pre-surgery.
Thanks Mike ???? I recon it’s prob 90% now of the strength of the other arm and then surgeon said it would be 6 months till it’s 100% but feels good at the moment ????
“Broken” he says….damn Al..sets of 10s and 15s is that really even broken? Lol Just outstanding work as always!!
Haha thanks Candy, it def felt a bit stop start this one but guess it was a bit of a grinder anyway!!
A. 245lbs
B. 23:25
Startade geting my DU this open so they are a work in progress