Session One
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A.
Eight sets of:
Bench Press x 3 reps @ 75%
Rest 90 seconds
B.
One set of:
Bench Press x 6 reps @ 85+%
C.
For time:
Row 1000 Meters
25 Thrusters (135/95 lbs)
15 Muscle-Ups
Rest until fully recovered, and then…
D.
Five rounds for time of:
10 Dumbbell Squat Snatches (5 each arm @ 75/55 lbs)
10 Chest-to-Bar Pull-Ups
10 Strict Handstand Push-Ups
Session Two
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A.
Two sets for times of:
Run 1600 Meters
Rest 10 minutes
Goal here is to have the fastest combined times for each of your 1-mile efforts.
A. 225 x 8 sets of 3
B. 275 x 4 ;( whoops
C. 9:02
D. 9:19 (50lb KB power snatch)
**MUs and Pullups were really fough to do today bc of Murph on Saturday, got through it- pumped to be starting a new cycle- ready to get rolling!
Hey crew, first day on here… training from Oz, so I’ll be a day or two behind.
a) 102kg
b) 115 for 5 and a 1/2 reps
c) 10.50 rx. Shoulders were cooked
d) 21.17 rx. rude awakening this morning. strict hspu under fatigue obviously need some serious work.
Session 1:
A) 240
B) 280×6
C) 7:41
D) 8:40
Off season
Session 1
A) 255
B) 285 4/1/1
C) had to sub for bar MU
Time: 8:34 (row: 3:54/thrusters 9/4/7/5/bar MU 6/5/4
D) time: 11:42
Slow alternating/UB/UB
A. 135
B. 155
C. 15:05 – row kept around 2:10-thrusters 15/10 .. Did the muscle ups in sets of 2s- this is where I spent most of my time… But feeling less intimidated with ring muscle ups esp with a large set of 15!! The air is so dry and hot out here I wanted to drink a gallon of water afterwards!
D. Skipped-my body is super sore this week, shoulders and legs especially. They were aching in my sleep .. Which I’ll take as muscle growing ??
Session completed 29/5
52.5kg x 3 x 7 sets (slightly over 75%)
57.5 x 6
Muscle up wod…
13.44…15 muscle ups took 6 minutes..even linked some…great for me! No misses ?
Hspu wod
12.07… slow with db snatches…my left shoulder is in stable so have to take time BUT it’s first time I have snatched over 17kg with dumbel or kettle bell so is getting better!!!!!
Mile run…
7.59
Thought it was ok then I saw everyone else’s times! ?
7.49
Will be back a week tomorrow…will post what I do when I am away if it’s significant enough
Sesson 1
A. 225
B. 255
C. 10:21. Muscle ups were a mess. Trouble stringing them together.
D. 17:31. Strict c2b. Finally able to RX DB squat snatch.
Session 2…shortly after first
7:50, 7:32. Showing some improvement.
Sesh 2:
6:22
6:39
Why do wall balls destroy my legs?!
Session one
A. 200
B. 220
C. 8:08 RX
D.
solid work!
Memorial Day Murph Today- will do today’s stuff on Monday
-Murph (w/ 30lb wt vest)- 46:15
Session one:
A. 105 kg
B. Suppose to be 120kg, but did three reps with 115 kg,
C. 8.21 rx’d – jumper of the rower 03:31, then 15 + 5 + 5, MU: 8 + 7
5 min rest,
D. 12:33 – with 30 kg dumbell, C2B UB, SHSPU UB,
Session Two:
Warmup,
5 x 200m with 10 sec rest, little mobilitet
Then…. 2 x 1600m
1. 06:07
2. 06:03
Much better than last week! :o)
Sesh 1:
A: 165
B: 190 for 6
C: 10:15 RX
D:13:45 RX
Super sore from my first day back yesterday
Sesh 1.
A. 105# for 8 sets.
B. 125#….with a smidge help on rep 6
C. Just did row and thrusters. 6 something.
My lat Is still bothering me breginitely needs a break.
LISTEN TO YOUR BODY
I am, which is why i didn’t do the muscle-ups or part 2.
🙂
Session 1-
A- 245#
B- 285#X6
C- 9:21 RX
D- 14:03 RX
Session 2:
You trying to out bench me? It’s on. Doubling up on the creatine as we speak.
Haha right on! Its awesome having you back! I’ll be trying to beat your times! What creatine do you use? I need to add that to he supplements. Have you bulked up any for the offseason? You still look shredded in your Instagram videos. I was 177 through the open and now been eating a ton to support the strength gains and may have over done it. Weighed in at 193 this morning. Probably start cutting here soon so I can be somewhat ready for granite games.
Thanks brother, I’m here to stay.
Look for *Creapure, creatine monohydrate http://www.truenutrition.com, discount code KEM010 for 5% off. I’ve been shopping there for the last 10 years (used to be trueprotein).
Alan I’m at my absolute peak in weight, I’m not quite 5’8″, when I started working out I was 135. I’m not 170-175 and I’ve been there for the last 5 years.
Awesome, thanks for the info!
That’s amazing! Have you stayed fairly cut through the whole building process? I’m 5’10” and would like to be 190# cut. Kinda hard to do when you’re wodding everyday. Lol.
Right now my supplements consist of dōTERRA vitality pack. ON Gold standard natural whey protein. ON Gold standard natural casein. ON glutamine. Scivation bcaa’s. And for pre workout I go back and forth between C4 50x’s and NO Xplode.
I’ve always been about the same level of body fat the last 5 years. I went from 135-205 in 8 months during my bodybuilding days (all I did was eat sleep and train in college, my waist also went from 31-36 inches so I way overdid it and got fat.)
I’m not sold on casein protein or glutamine. I use pre workout too but I’ve always had best results from caffeine pills. I also use 10g bcaas during workouts.
Session 1:
A. 225
B. 260×5 (third week in a row getting 5 1/2 reps with this weight)
C. 8:24 Legs are very sore.
D.
My legs were pumped the entire time in both metcons. I’ve never been so happy to hang onto a pullup bar haha
Session 1
A) 205
B) 240 for 5 and a half reps
C) 9:26
D) 9:48, used 70lbs (lower back and right knee was killing me during the snatches)
Session 1
A. 205#
B.