A.
Five sets of:
Dumbbell Shoulder Press x 4-6 reps @ 2011
Rest 60-90 seconds
Farmer’s Carry x 100 Meters
Rest 60-90 seconds
B.
Complete as many rounds and reps as possible in 4 minutes of:
4 Strict Pull-Ups
8 Push Presses (95/65 lbs)
Rest 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 minutes of:
15 Kettlebell Swings (32/24 kg)
15 Push-Ups
A. Bryan (40# x 6/arm, 40# carries, 60 sec rest for both).
B. Bryan – 6 rds. + 4 pull -ups + 3 push press.
C. Bryan – 3 rds. + 14 kb swings.
A: 6 reps SP each rounds @ 2 x 20 kgs DB
B1: 4 rounds + 10 reps @ 30 kgs
B2: 3 rounds + 17 reps @ 25 kgs
A. 35# kb’s
B. 6 rounds 4 reps (75# press)
3 rounds 15 reps (35# KB)
A. 60# db’s
B. 3 rounds used the 60# db’s
3 rounds two 20kg kb’s
Took it easy today only 4 hours of sleep
A. Done with 2x24kg kettlebells,
B1. 5 rounds + 4x push presses,
B2. 4 rounds + 11 push-ups.
A. 6×50/4x6x60
75db for 100 meter walk couldn’t go unbroken
B. RX 7+4
B2. 4 rounds rx
A. DB Press 5x6x50#
Farmers Carry 100# DBs as far as I could go each time, about 75-90m ea
B2 Only. 3+10 at 70#KB
A) 36/44/53×3 with KBs and 53# farmers carry. My forearms are weak!
B) 7+1 Rx and 3+15 with a 53# KB
A: 30# dumbells 6 reps each Rd
55# dumbells for farmers carry
B1: 4+6
B2: 2+14 (my pusher uppers died somewhere on this one)
C:
A. 5/6/6/6/6 w 40# DB
Farmers Walk w same
B. 5 RDS
C. 7 RDS 24 kg KB
A1. 35/40/45/45/45 @ tempo
A2. 53# kbs
B1. Rx’d 6 rounds. Great movement combo
B2. Rx’d with hybrid swings 4+19. Push ups got tough on that one
Short on time, B only.
As Rx.
B1. 6+4
B2. 4 rds even.
Push-ups got me.
A.) All 5 with 40lb DB’s because that is the heaviest I have. I did 10 reps each though. Farmer walk I carried a tire that weighs about 250lb so that made up for not going heavy on the DB press.
B.) 6+4 and 4 rounds even. 70lb kb swung American for the second amrap.
A1. 6 reps w/ 40 lb DBs
A2. 28 kg KBs
B1. 4 rounds — BW & 90 lb EZ Bar
B2. 4 rounds — BW & 32 kg KB
A. 50# DBs for both. 6 reps all sets. FC was broken after first round.
B. 6+4, 3+15 RX. All UB.
A1. DB Shoulder Press 2011
6 x 35, 40, 45, 50, 55, 60
A2. Farmer’s Carry x 80m w/ 100# DBs
B1. As Rx: 6 rounds + 4
B2. As Rx (hybrid swings): 4 rounds
… could feel the farmer’s carry on the swings.
A1. 6/6/6/6/6 @ 2011 (40 lb DB’s)
A2. 75 lb DB’s x 100 Meters
B1. 5 + 4 Rx
B2. 5 + 8 Rx
Glad to be back after a week vacation eating Twizzlers and sweet tea.
Warm Up:
3 rounds of:
250m row
30m bear crawl
30 overhead walking lunges (with gymstick)
A:
Shoulder presses – 6 reps 2x35lbs dumbbells @2011
Farmer carry – 1 set 2x24kg, 4 sets 2x16kg
B1: 5 rounds (Strict pull-ups RX / Push presses – 75lbs)
B2: 3 rounds (Russian swings 24kg/ Push-ups RX)
C: 4 rounds of GHD Static (40 sec hold/20 sec rest)
D: Snatch technique. 20 minutes. 45 – 85lbs.
Ouuu, somebody completed this workout befor us :)))) unbelievable :))
warm up : 3 sets (250m row, 30m bear crawl, 20m crab crawl, 30 walking lunges with gymstick overhead)
A: DSP 6 reps 2x15lbs, FC 1,2 set 2×35 lbs, 3,4 2×25 lbs, 5 2x8kg
B:
5rounds pull-ups with blue assist… bend, push presses with 55lbs
3 rounds Russian KS 16 kg, puh-ups RX
:)))
A) 12.5kg each hand x 6 reps per set + 32kg each hand kettle bells for farmers walk. Assumed tempo for press was 2 seconds on way up?? Arms feel like they’re hanging off!!
B) 4 rounds for part 1, used v light band for strict PU’s. 30kg on bar. 3 rounds + 2 KB swings part 2. Scaled push ups to keep speed up. Forearms felt it!