Workout of the Day
A.
Five sets of:
Back Squat x 10 reps @ 30X0
Rest 30 seconds
Single Arm Dumbbell Rows x 10 reps each arm @ 2111
Rest 30 seconds
Heavy Kettlebell Swings x 10 reps
Rest 30 seconds
Dumbbell Shoulder Press x 10 reps @ 20X1
Rest 2 minutes
A. Bryan – 155#, 60#, 60#, 60#.
B. Christy – 85#, 20#, 40#, 20#.
1)BS @ 215#, DB row – one DB @ 85#, DBS @ 70#, DBSP – one DB @ 45#
2) 220#, 90#, 75#, 45#
3) 225#, 90#, 75#, 50#
4) 230#, 90#, 80#, 50#
5) 235#, 90#, 80#, 55#
A. 185#, 55# row, 70# KBS, 50# press
Probably could have gone up 10-20# on squat. Round 5 was bit slow to ensure I could keep tempo and form. Press’ smoked me!!
BS @135, KB row @44, KB swings @53(heaviest I have), DB press @35lb DB’s.
*tempo work felt nice. Had to be patient on the 3sec decent in the squat. Good stuff.
185# BS, 45# DB Rows, 70# KBS, 45# DB Press
Should have gone heavier on the rows. Also I like how easy the 70# KB is getting. Now if only I had a larger one, haha. Shoulders and traps are wrecked after today and yesterday. Got a long date with the lacrosse ball tonight.
BS @165, Rows @50, KBS @70, Press @30
Tougher than I expected. Prob should drop the bs to 155 to keep tempo.
What is 30×0?
It’s a tempo for the movement. Since the backsquats are at a 30X0 tempo, you would have a 3 second descent in the squat, 0 seconds at bottom, X means explode out of the bottom of the squat, then 0 seconds rest between reps.
Thanks for the reply Josh. Will use this next workout. Appreciate the time!
Was totally gassed this morning. Haven’t been getting enough sleep as I’ve been travelling the past two weeks.
Only had 4 rounds in me:
BS @ 185#
KB 1-arm rows @ 53#
KBS @ 70#
KB presses @ 26#x2
Definitely a sweat fest….
135# (light at first, challenging at later rounds with the right tempo)
75# row (moved to 65# in rd 3 to maintain tempo)
40kg KB
35# dumbells (same as BS, felt right in later rounds due to tempo).
I think consensus is to name this workout “Sweat Party.”
Hey guys, todays session is a lot of lifting with an emphasis on the tempo. Be sure to choose a proper load so you are not just focusing on the concentric portion of each lift. Check out this article to understand the importance of eccentric loading for cross fitters as we are so used to cycling loads for speed which minimizing the controlled lowering portion of most lifts. Please disregard the title as the title is a bit deceiving: https://www.t-nation.com/blogs/crossfitters-youre-too-weak
42.5kg bs (maybe a bit heavy according to My knees…)
32.5kg row
32kg KB
15kg dumbbells (a bit too heavy to maintain tempo)
And i agree, sweatparty indeed!
B sqt: 185#
32 kg row
2×16 kg kbs
35# db
5 rounds as Rx:
235# Backsquat (little heavy to maintain tempo)
50# DB Row (60# next time – good tempo)
88# KB Swings (first time swinging the cannon ball … it’s heavy)
40# DB Press (45# next time – good tempo)
… sweat-fest.
A: 135# squats / 75# db row / 16kg press
80kg BS, felt afterwards i could have probably gone heavier and still maintain good technique.
20kg Renegade row
32kg KB (a bit too easy)
16kg KB press, really good weight for me.