Workout of the Day
A.
Two sets, not for time, of:
Front-Rack Mobilization x 60-90 seconds
Quadruped Extension-Rotation x 10 each
Monster Walk with Mini Band x 10 steps forward/10 steps backward
Lateral Walk with Mini Band x 10 steps each direction
B.
Three sets of:
Jerk Balance x 3 reps
Rest as needed
C.
Take 20 minutes to today’s 1-RM Split Jerk
D.
For 18 minutes, rotate through the following three stations on the minute:
Minute 1 – 5/3 Muscle-Ups
Minute 2 – 8-10/4-6 Strict Handstand Push-Ups
Minute 3 – 15 Kettlebell Swings (32/24 kg)
You’ll hit each of these stations 6 times. If you need to find an alternative to the strict handstand push-ups, try L-seated Dumbbell Presses – make the weight heavy for that rep range.
5:30am
A. Done
B. 40kg
C. 90kg
and supplemental work; 5 minute EMOM of strict HSPU 2,2,2,1,2
D done at 5:00pm
3,3,2,2,2,3 (unbroken)
2,2,2,1,2,2,
15 (32kg),15,15,15,15 (4 sets@30kg),15(@40kg)
definitely not my best #’s but mentally it felt good
hope to be done moving tomorrow!!
A. Done
B. 135, 165
C. 240
D. 5,5,5,5,5,5
10,10,10,8,8,10
15,15,15,15,15,15
I hope they have strict everything HSPU, MU, PU….no kipping allowed, haha
A. Done
B. 135
C. 215
D.
C2B: 8’s
HSPU 8’s
KBS: 15’s
worked on MU’s seperately
A: Done B: 135, 155, 175 C: Worked up to 300# – the most I’ve jerked in a while. D: Um, yes… 8 rounds, not 6. MU’s: 5,5,5,5,5,5,5,5 SHSPU: 8, 8, 8, 8, 6, 4, 4, 4 KBS: 15’s 40 Muscle ups, really? I about gave myself an aneurism when my timer gave me the final round on round 6. Thinking I set the timer wrong because of crappy math skills pre-wod, I restarted the timer and continued the next 2 rounds without a second guess. The minute I saw 6 numbers for you guys, I knew exactly what happened!… Read more »
Animal! Nice work!
Nice work Brent, even if you did go above and beyond!
A. Done
B. 135. Focused on form
C. Stopped at 225. Feel broken.
D.
MU: 5,5,5,5,4,4
SHSPU: 8,5,5,4,4,3
KBS: 15,15,15,15,15,15
Brandon, do you really feel broken? Do you think your body just needs a rest day — a.k.a. tomorrow? I feel that way now and then, but once I take off a day or two I feel much better.
Megan, I’m not recovering well at all lately. Waking up feeling “broken”rather than “sore.” I’m headed out of the country until Tues and all I’m bringing are some bands and a lacrosse ball. Hopefully 4 days off will cure my self-diagnosed case of T.M.E.S. (Too Much Ego Syndrome) ;-). Y’all have fun and I’ll see you next week.
Maybe we can all help each other stay motivated. Hope you get out of your funk Brandon, some days off should help. The last 2 weeks have been really tough for me, due to other life stressors, injured hand, moving , crappy sleep, taking care of my 85 year old Mom now who is on dialysis. Funny how all those things effect your physical performance.Trying to keep things in perspective, my Mom has become my motivation, she such a strong woman. Last week was 1st time in a year I just quit in the middle of the work out. Last… Read more »
Hang in there Terry.
Terry, I can’t believe how much you have on your plate. I know how frustrated I get trying to work around injuries, but I can’t relate to what’s going on with your mom. It’s good you can use her as motivation. Now you just need some sleep and a healed hand. We’re all rooting for you.
Brandon, Have a safe trip. Be sure to rest and mobilize and you’ll feel much better when you get back. — Megan
Enjoy your time off Brandon. Sometimes a mental reset is totally needed. Some travel and mobility might just do the trick. These workouts are challenging and they definitely demand a lot from you physically and also mentally/emotionally. We are asking you guys to do some pretty challenging things and sometimes it just feels like you need a break. That is where a really great support system comes into play. This community is AMAZING and we can all serve as a motivator and encourager to each other. Talk about your rough days as well as the days you feel successful. We… Read more »
Megan (50/5’5″/135)
A. Done
B. 105, 115, 125
C. 160# (a 10# PR)
D. Went for 2 MU per round, because they’ve been hit or miss lately. Today they were good. Did all singles and only missed one of the 12. L-seated dumbbell presses at 30# each arm were really hard — my whole body was shaking after 2 each round. KBs were fine at 24kg.