Workout of the Day
A.
Every 2 minutes, for 16 minutes (8 sets):
Strict Shoulder Press x 2-3 reps
Suggested loading per set (by %): 60, 70, 80, 85+, 85+, 85+, 85+, 85+
B.
Every minute, on the minute, for 21 minutes:
Minute 1 – Russian Kettlebell Swings x 15 reps
Minute 2 – Push Press x 15 reps
(choose a weight that will challenge you in sets 4 & 5)
Minute 3 – Double-Unders x 40-50 reps
A. 95×5, 135×5, 135×4, 135×4, 145×3, 145×3, 155×2, 155×1…failed in 2nd rep.
B. 44lb kettlebell, 150lb push press, singles..about 120 singles each round.
Nice push press weight!
Oops! good catch, phone auto-corrected, it was supposed to be 105lbs! This was a good workout – I will be doing 2/13/15 workout tomorrow, had to take yesterday off so I am catching up.
A. 115, 140, 155, 160, 165 (x2), 165 (x2), 165 (x2), 155
All x3 unless noted
B,
Min 1: 60lb KB
Min 2: 115 until after 3rd round, then 95 thereafter
Min 3: 50 every round
Still got some work to do on the PP. Became much easier once I concentrated on weight distribution of my feet.
This one smoked me.
Nice one, Nick!
Playing catchup, goofy schedule this week. Did a mashup of yesterday’s cleans (posted there), a quick 5×5 of press at 135, and some G work. Back on track tomorrow.
Welcome back!
Today’s A.) Off 140, all percentages done for 3 reps
Yesterday’s A.) Worked up to 205.
Nice work, Jason!
A. Off of 195. 115×3/135×3/155×3/165×3/170×3/175×2/180×2/185×1
B. Done at 135 for push press. Did not get 15 for the push press for 2 rounds. A lot harder than I thought going in. Dus to 50. Great wod.
Holy smokes on the shoulder press! Nice, Josh!
Thanks!
A. 145 max
B. 15x at 70lb
15x at 95 lb
40 doubles for 3 rounds and mix of doubles and singles for the rest
Nice work, Zach! That’s a solid press!
A. 85×3, 100×3, 115×2, 115×2, 120×2, 120×2, 120×2, 120×2
B. Swings @ 53#, push press @ 75#, 40x double unders
Man this was a burner after minute 15 or so. All sets done between :22 and :28
Great job, Aaron! How is the jumping feeling on the ankle? Back to 100%?
Doubles are no problem with the ankle now. Jumping feels good. Only “issue” with a movement are pistols on the left leg but that’s a tricky movement that I haven’t practiced much in the last few months.
Oh pistols! Yeah, that might take a while. Keep working the mobility as much as you can stand. Did you get a Voodoo Floss?
A. 135-155-185-185-185-185-185
B. 45lb KB, 115lb Push Press and 30 DU’s, long one today. Shoulders are feeling it for sure!
Yeah, today’s after all the pressing Monday was brutal, eh? Great job!
Jeez I missed Monday (flu bug) and still had a tough day today. Great hard week for sure!
Airdyne warm up
Shoulder mob
XOS activation
A: 71, 83, 95, 103, 105, 110, 105, 105 (brute force strongman bag…nice and awkward)
B: Used 70# KB and 70# sandbag. DUs are improving but still far from there. Got: 20, 18, 17, 14, 10, 10, 17…
Cool down
Airdyne Z1
Great job with the double-unders! Keep practicing!
First Post from all the way in NC, thanks for the great programming!!!!!
A. 115X3, 125X3, 135X3, 145X3, 145X3, 150X2, 150X2, 145X2
B. RX with 35# KB, 95# PP, 50 DUs
Thanks Again
Welcome, Nick! Important questions. What is your favorite BBQ joint in NC? Tarheels or Wolfpack?
The pik-n-pig in Carthage hands down, and neither, I’m a U. Of Illinois Grad!!!
A. 6 x 3 @ 115,135,155,165,175,175; 1 + 1 fail @ 185, 3 x 175
B. Min 1 – 15 x 95 (unbroken 1st set, 10 + 5 for the rest)
Min 2 – 15 x 55 (unbroken)
Min 3 – Still suck at DUs, but way less than before, so I did max DUs in a min
(13,18,8,15,15,15,5)
Adding DUs to my cool down work was the advice I didn’t want to hear. Seems to be working though, so thanks!
Good modification for the double-unders. Great job on the improvements!
A: Strict Presses programmed for tomorrow’s strength session
B: 21 min EMOM
Min 1: 45# db swings
Min 2: 20# db push press
Min 3: 50 DUs (1 round of 40)
Nice on the double-unders. Were those unbroken?
Long time listener, first time caller… Will next week be a deload/rest week before the Open? (apologies if this has already been covered.) THANKS.
Welcome, Kyle! Next week will not be a deload week. We plan to continue the programming as normal so I’d recommend you take the day off/active recovery on the day before you plan to hit the Open workout. What are your goals for the Open?
To post a score I can be proud of, nothing competitive.
Thanks for the info!
Active recovery day:
A. 8 x 1:00 on :30 off @ 50% effort
B. EMOM 9
Min1: KB swings x 8 reps @ 26lb
Min 2: Push Press x 8 reps @ 45lb
Min 3: Doubles x 25 reps
Completed all at a conversational pace. Feel good now. Probably best I’ve felt all week!
Nice, Greg! Way to work in those active recovery days. Super important!