A.
Every 3 minutes, for 15 minutes (5 sets):
Pause Front Squats x 4-6 reps @ 31X1
B.
Three sets for max reps of:
60 seconds of Wall Ball Shots
Rest 60 seconds
60 seconds of Push-Ups
Rest 60 seconds
60 seconds of Alternating Reverse Lunges with DBs/KBs
Rest 60 seconds
A. Bryan – 155# x 6 @ 31×1.
B. Bryan – wall balls: 24, 24, 23; push-ups: 34, 30, 27; lunges (40#): 20, 20, 20. Christy -wall balls: 17, 18, 14; push-ups: 23, 20, 16; lunges (20#): 22, 23, 24.
A. 225,235,245,225,225
Had to have a friend count the last two sets I go to fast
B.wb-32,32,33
Push-up-32,31,22
Lunge w 53’s- 20,22,24
A. 135/155/175 x 6, 185×5, 205×4 @ tempo
B. Rx’d with 20# wb & 53# kbs
28/28/24
38/32/28
24/26/26
Woah now. That one is a doozie
Day behind as usual.
A. Did Back Squat instead because of wrist: 205#x6, 225×6, 245×6, 265×4, 265×4 all at tempo, felt pretty good today.
B. As Rx w/ 20# WB and 52.5# DBs
31/66/27
30/55/23
26/46/26
= 332 reps
….finished with shoulder and pec mobility, really hitting it hard between the Physical Therapist and my mobility “homework” assignments. Figured while my wrist is messed up, I might as well fix the stuff I have blown off for way to long. Goal = OHS more then the damn bar!
A: used 135# for 4 reps each set. Felt “easier” this week.
B: 14# wb 26/23/23
Pushups 25/26/26
Lunges with 35# kb’s 23/26/26
C:1/2 mile run
Row while partner runs
2 min Rest
X4 completed in around 35mins
A: go to 4 reps 85 kgs
B: 6 kgs Ball , 40 kgs BB
34 / 35 / 17
33 / 32 / 15
31 / 30 / 15
TIME: 4:15-4:48pm
A. 205 x 6,5,6,6,5
B. 20# MB, 50#DB’s up on shoulders
Round 1: 30/51/20
Round 2: 25/36/20
Round 3: 25/30/20
MHR: 175
*Mentally tough today; feeling lethargic. Maybe that 3500 calories of fat and sweet I consumed at the Thanksgiving luncheon at work didn’t help…
A) 185/205/225/245/225×4
B)
32/24/20 wall balls
33/29/26 push-ups
24/22/20 lunges with 55# KBs
A. 185X6; 190X6; 190X6; 195X4; 195X4 added weight from 11/3 WOD
B. WB – 29/27/21
PU – 34/30/33
ARL -23/17/21 W/ (2) 35# DB
235 total reps
B. 28/74/24 55lb dbs
27/48/23
26/45/21
Monster on the push-ups!
Thanks bro looks like u smashed too!
A. 135/145/155/155/165
B. 1. 82x w #15 MN
. 2. 131x
. 3. 67x w 16# KBs
A. Pause Front Squat
195-5/205-5/225-5/235-4/235-4
B.
Round 1: 30/30/26
Round 2: 30/30/24
Round 3: 30/30/26
Rx
Lunges with 53# Kettlebell in Front Rack/Goblet hold.
Great job, Todd!
Hanging out in Maui for the week to go harpoon fishing, so making due with what the resort got!
A. DB Pause Front Squats — 50 lb DB’s x 6 Reps @ 31X1
B. 3 Sets Max Reps:
Subbed WB Shots » DB Thrusters (20 lb DB’s)
Reverse Lunges (50 lb DB’s)
Set 1: 36/77/26 = 139 Reps
Set 2: 27/53/26 = 106 Reps
Set 3: 23/47/24 = 94 Reps
Cj is in Maui too! Maybe you’ll see him bear crawling down the beach.
Tell him to give me a free membership.
Harpoon fishing! How fun!!! I’m just hoping we get cold enough here in iowa to go ice fishing this year 🙂
Ice fishing?! Now THAT sounds fun!. If I catch anything I’ll send a pic your way!
Wow, your Maui trip sounds amazing. My family was there last summer. Have you done the Road to Hana?
Speaking of amazing, I’m looking at your Part B. Your endurance and recovery is otherworldly. 177 push-ups in 3 sets, 339 total reps; wow.
Thanks for the encouragement brother!
We’re actually doing the Road to Hana today! The goal is to find some epic hidden waterfall to jump off of, but we’ll see about that. Do you know of any good stops along the way?
Okay, just 30 min. past Paeia, at the beginning of the trail, there’s the Rainbow Eucalyptus forest. Stop there. Then, past the town of Hana, there’s a 3 mile hike to the Seven Pools. Hundred-ft waterfall there as well. All this is on the maps available everywhere along the way.
What did you see on the Road to Hana?
Hey brother!
We went to Twin Peaks Waterfall, and also saw the famous spot where windsurfers and surfers frequent. I had no idea though that Hana itself is a two hour and forty-five minute drive… one way!
We ended up just missing the 3-mile hike to Seven Pools! So bummed, but we needed to be sure we got back before sunset since the roads were pretty dangerous.
Thanks again for looking out brother!
Yeah, friend, it’s an all-day affair for sure, and slow going because of the narrow roads. Sounds like you had a great experience. What a blessing to experience some of the more awesome parts of God’s creation. Enjoy the remainder of your stay and have a safe trip back.
Beast on push ups. Jesus.
Trade your cleans for my pushups…
10# for 10 push ups. Let’s go…
A. 235, 255, 260, 270(4), 280(4)
B. 30,48,18; 23,34,18; 25,26,18
Added part C from yesterday at end.
Yay! You got your C on!
Finally. I was shaking all over. Lol
A) 40kgs x 6, 55kgs x 6, 70 kgs x 6, 90kgs x 4, 95 kgs x 2 then 90 kgs x 2
B) 61 wall ball shots, 52 push ups, 46 reverse lunges with 24 kgs KBs
Then did 3 sets of 50 single unders and 5 strict leg raises
Did all working sets of front squat at 140k. Haven’t played with tempo squats in a few years so it was tough.
Conditioning was good. Used between 50-60 lbs for the lunges
Averaged 30 walk balls and 25-35 push ups
A. Pause Front Squats 31X1
6 x 195, 205, 215, 225, 235
… last set was brutal.
B. As Rx w/ 20# WB, 1.5p KBs
Round 1: 29, 30, 24 (83)
Round 2: 27, 31, 26 (84)
Round 3: 28, 30, 26 (84)
… today is going to leave a mark.
So consistent you are!
No kidding! M-F every week, without fail. I appreciate your commitment. It keeps me encouraged.
A: up to 75kg
B: did with 7kg ball and 12kg DBs
Set 1 26/30/20
Set 2 26/30/20
Set 3 30/23/24
Great job today!
1) 225×5 for all 5 sets of pause front squat
2) 30lb wall ball, 28kg kettle bells for lunges
Set 1-20, 45, 12
Set 2-20, 35, 12
Set 3-17, 35, 14
Dare you to do 50 lb Wall Ball…
Watch your face when you do! Or how about double-squat wall balls?
Ooohhh, double squat wb’s! I like it!
Looks like you found that perfect weight for the pause front squats!