A.
Four sets of:
Push Press x 4-6 reps @ 11X1
Rest 90 seconds
Dumbbell Walking Lunge x 20 steps
Rest 90 seconds
B.
Five rounds for time of:
Run 400 Meters
6 Ground to Overhead (155/105 lbs)
12 Pull-Ups
A.
Four sets of:
Push Press x 4-6 reps @ 11X1
Rest 90 seconds
Dumbbell Walking Lunge x 20 steps
Rest 90 seconds
B.
Five rounds for time of:
Run 400 Meters
6 Ground to Overhead (155/105 lbs)
12 Pull-Ups
A. Bryan – 115# x 6, 125# x 6, 135# x 6, 145# x 6. 40# dumbbells.
B. Bryan – 29:44.
23:05 RX. Runs were more like jogs as my shin splints are KILLIN. 105# g2oh still decently heavy in WODs for me. BUT, proud to push through it and stay with RX.
A1: 165#x6, 175×6, 185×6, 196×4
A2: #53 KBs
B: 16:32 As Rx…single clean and jerks, pullups u/b.
A. 185*6
53# KB
B. Skipped due to heavy rain
Made me think of the crossfit article about skipping metcons or making them strength based.
Haha I saw that open letter too. 🙂
A) #75×6, #95×6, #105×4, #110×3, fx1. Re-racked, #110×2 (#115 is my 1-rm)
Lunges: #45 dumbbells x2 sets, #50 dumbbells x2 sets.
B) 22:47, hoping for sub 20…ha! G-2-oh= #95 c&j. These took forever, had to drop and re-set after each one.
C) 3×5, 3-second hspu negatives. Getting easier!
Progress! Looking strong, Leslie!
Back after injury.
A.pp 185-215
Lunges 2 70# kb
B.400m shuttle 25m distance
subbed 10strict pullups
14:40
Welcome back! What was the injury? Are you fully healed?
Partial tear in meniscus while at work
Feels good so far
A. 115×6; 135×6; 155×6 & 175×5
DBWL 35×20 twice; 40×20&45×20 will start at 40 next time
B. 23:34 with 135# What a week!!!
Yay Jay!
A1. 6×135 each round.
A2. 24kg KBS.
B. @135. 17:38. Nice way to finish the week. Now……rest days!!!
Yay for rest days! What are your resting plans for the weekend?
A)
6*50kg
6*55kg
6*60kg
6*65kg
– walking lunges with kettlebell 24kg each hand
B) 18:26 RX
Nice work!
A) 115×6/135×6/155×6/175×4 with 53# KB lunges each time
B) 19:50 Rx
A.Push press 115-130-140-155 all for 6 (gotta move up next time)
DB lunges @ 45#
B. 18:24 RX
Yeah you probably started too light on the PP. Isn’t it great to find out you’re stronger than you thought?!
Getting better in front rack! Love the programming.
Two run workouts in one week, not nice. 19:18
Evil, actually. Bwa ha ha
A. 40kg x 6, 12kg x 2 KB
45kg x 6, 12kg x 2 KB
50kg x 5, 16kg x 2 KB
55kg x 4, 20kg x 2 KB
B. Missed to press the GO button on my watch 😀 😀
Is it okey to run on the treaadmill??
I’d say the treadmill is ok if that’s your option!
A. 185(6), 205(6), 225(6), 235(2, extra 225(5)
All lunges with 62 and 53kb. Switched at 10 lunges.
B. 25:14 with 500m run instead of 400m. That was awful.
Ricky (other training partner) got 27 mins with 135#
Runs in Louisiana Heat are no joke. Killed mojo for clean and jerks.
Beasts.
A.) 185×6, 30lb DB’s
205×6, 40lb DB’s
215×6, 40lb DB’s
225×4, 40lb DB’s
B.) 18:17rx
Super fast!!
A. @ 11X1
Set 1: 95 x 6 / 50 lb DB’s x 20
Set 2: 115 x 6 / 50 lb DB’s x 20
Set 3: 135 x 6 / 50 lb DB’s x 20
Set 4: 155 x 4 / 50 lb DB’s x 20
B. Scaled to 135 and did strict pull-ups — 30’20”
Devastating to my soul.
Great job!
Should we increase weights after each set on the A workout ?
The rule is if you hit the end of the rep range at the prescribed tempo then you MUST go up in weight! That goes for the Push Press and Lunges. 🙂
A: Had to sub barbell reverse lunges (on back) – both up to 50kg
B: Started but had to call it a day – couldn’t go through this one as my lower back has not recovered yet and shoulders are smoked 🙁
Maybe you can just roll around with your baby later and call it a workout. 🙂 Tummy time!
Whoohoo! Tummy time!
Sounds like a plan 🙂