A.
Four sets of:
Weighted Pull-Ups x 3-4 reps @ 21X0
Rest 10-15 seconds
Unweighted Strict Pull-Ups x Max reps @ 21X0
Rest 3 minutes
B.
Complete as many rounds and reps as possible in 12 minutes of:
10 Renegade Rows (55/35 lbs)
20 Box Jumps (24″/20″)
Run 200 Meters
A. Bryan – 4 at 20#; 12, 9, 5, 4. Christy – 4 at 8#; 3, 3, 3, 3.
B. Bryan (20#) – 4 rds + 10 row + 20 bj + 125m run. Christy (20#) – 2 rds + 4 row.
At home.
A. Only 3 rounds (got interrupted) 32kg KB. 4/10, 3/6, 3/7.
B. Rx…3 + 10 RR (each arm) + 20 BJ + 66m.
A. Used 30#
4-3
4-3
4-3
4-1
B. Slow 3 rounds
I’m a day behind but…
35lbs 4/8, 53lbs 4/6, 58lbs 3/5, 60.5lbs 3/5
5 rounds +10+1
(had to use 53lbs kettlebells- a little unstable so probably made me focus more on core tightness which is good).
A : 5 reps x 10 kgs + 5 reps / 4 x 15 kgs + 5 / 3 x 20kgs + 5 / 3 x 20 kgs + 5
B: 3 rounds + 28 reps
@ 10 reps each arm: one-ARM box Rows KB 20kgs / 20 Box Jumps / 200m bike
Way to go, Matteo!
A. 53# 4, 4, 4, 4,
13, 12, 12, 9
B. 4 Rds Rx
Great job, Kyle!
A. Weighted pullups 53#x5, 70×5, 80×5, 90×4 at tempo.
A2: subbed sled rope pulls (#135 sled w/50 foot rope) was not feeling pullups after my 5rd+51 rep Barbara the other day
B. Did renegade rows with a pushup between each rep with 10 total (5 per arm), and run with 25 meter shuttles.
4rds+6 rows
Good call on the sled rope pulls!
Took it outside today. 6.5 mile woods run. 1:40
Yay for taking it outside!
A. Cleans and hspu from yesterday
125 + 15
135 + 15
145 + 9
150 + 9
150 + 9
Last 2 sets were power cleans cause my knee hurt
B. 3 rounds. Substituted weighted box step ups for box jumps.
How’s the knee today?
A. Did the cleans and hspu’s from yesterday
185,205,225,235,235 all power cleans
17,14,12,12,8 hspu
B. 4 rounds plus 7 rows rx
Awesome!
A. 35# 4/10, 40# 4/6, 40# 4/6, 40# 3/6
B. Used 35# dbs 4 rounds + 4 reps. 10 rows each arm per round. Slow runs today after a 50k run Saturday. Calves are not happy after the jumps!!
Take care of those calves! They are the gateway to injuries up the chain.
Absolutely – I smashed them with the roller after and hit them again this morning and afternoon. Starting to feel a lot better!
A: didn’t have a way to do weighted pull ups so I just did 5 rounds of max pull ups. 20, 15, 12, 8, 6. I still have a lot of work for my pull-ups and things like it
B: 4 full rounds plus 12 renegades and 10 box jumps. All my rows were with 55 lb dumbbells
For weighted pull-ups, you could always try the thigh-grip or foot grip method. Or you could try using a band and wearing the weight as a backpack. Or, you could put weight in a backpack. Just some ideas for next time!
My pull-ups are probably the worst ever..
I scaled part A too 3-4 strict pull ups unweighted rest 10 sec, 5 banded pull-ups rest 10 sec, max kipping pullup. Got 7 kipping each round.
B- sub 250m row for run 4 rds exactly
Great scale job! Keep up the work and those pull-ups will come along!
A. 4@45 + 9
4@50 + 6
4@50 + 6
4@50 + 5
(*all in lbs. The weighted ones plus the tempo def makes the unweighted pull-ups interesting ? Felt ridiculously light for the first 3 each rnd lol)
B. 5 rds + rows + 15 box jumps
(*did 10 renegade rows per arm for each rnd)
Extra: Capacity test for GHD sit-ups
37+21+13=71
(90 sec on, 30 rest, 60 on, 30 rest, 30 on)
How are your abs today?
little sore lol
A: 15#, 20, 20, 20 x 4,4,3,3 reps
Unweighted: 7,5,4,4
B: 35/30# switched every other round, sharing with partner.
4+30+100m
C: did the comp conditioning.
500m row
100m sandbag carry (used 45# bumper. plate)
10 Burpees over plate
100m carry
Supposed to be 10, but only made 5 burpees over the plate each time
Every 5 mins x20 mins
I’ve found that a band is quite handy for weighted pull-ups under 25#. I string it through the hole in the plate(s) then put it on like a backpack.
A. 53# 4 then 14; 62# 4 then 12; 62# 4 then 9; tried 71 hit 2 so I put 62 back on and did 2 more then 6.
B. 4 rds and 7 reps. TheLongHorn and I did 10 renegades each arm. Don’t know if this was right or not.
Bonus: Curls with the barbell
You did extra credit! Renegade Row = Push-Up + Row Right + Push-Up + Row Left.
You must be feeling the pump today after all that + curls!
? welp. That’s what I get for not doing my research. Lol. Yes, the pump is real.
A. 25#~4 then6; 30#~4 then 6; 35#~3 then 5; 35#~3 then 6
B. 4 Rds w/ 40# DB
Great job, Jay!
Here’s how I fared on today’s workout: Part A – Weighted Pull-Ups x 3 @ 10, 15, 17.5, 20 (wasn’t sure where I was on this so 20# was a pleasant surprise) Unweighted x max reps: 4, 3, 3, 3 (Wow! The weighted pull-ups really made these difficult! I’m sure my Tabata bicep pump from yesterday didn’t help either) Part B – All I do is upper body stuff so and my arms need a break from the past few days so I did Midline Mania instead: Four Sets: Ab-Wheel Roll-Outs x 10 Single-Leg Hip Bridges x 10 each side… Read more »
A.
4 @2.5, 4@5, 4@7.5 and 3@10
4-3-3-3 This was much harder than I anticipated
B. 4 + 22 at Rx
I agree! The weighted attempts really steal from the bodyweight ones don’t they?!
Yes! Kind of like drop sets in weigh training but I wasn’t thinking they would feel this hard. I tried to stick with the tempo too so that always adds an extra twist as well!
A. 4@35# +6 each round
B. DB @40, otherwise Rx. 5+19. Those box jumps hurt.
Nice work today, sir!