A.
Every minute, on the minute, for 12 minutes, complete:
Minute 1 – T-Spine Pulse on Bench x 30 seconds
Minute 2 – DB Z-Press x 5 reps
Minute 3 – Reverse Flys
x 10 reps
B.
Every 3 minutes for 12 minutes (4 sets):
Back Squat x 2 reps
*Build to today’s heavy double
Then. . .
One set of:
Back Squat x Max reps @ 75%
C.
For time:
Run 1600 Meters
5 Rope Climbs
15 Deadlifts
Run 1200 Meters
4 Rope Climbs
10 Deadlifts
Run 800 meters
3 Rope Climbs
5 Deadlifts
35-49:
275/185 lbs
50-54: 255/155 lbs
55+: 235/135 lbs
Optional Session (Best performed 3-4 hours between sessions)
Two sets for max weight of:
60-Foot Hand-Over-Hand Rope Pull
Rest 2-3 minutes
The rope pull is one of the best exercises to get strong lats and healthy shoulders. Your focus should be to move your hands as fast as possible, and keep your chest horizontal to ensure that your lats stay engaged throughout. This is a short distance, so these should be heavy!
Two sets for max weight of:
50-Foot Overhead Yoke Carry
Rest 2-3 minutes
For this distance, you should be able to use at least your 1-RM Snatch weight (if you’re using a proper yoke).
Two sets for max weight of:
150-Foot Sandbag Carry
Rest 2-3 minutes
A good goal for this distance would be to handle a bag that is 50% of your 1-RM Deadlift.
A. Done. 30#db. 10# COS
B1. 275/295/315/325
B2. 275×9
C. 29:15 (20ft rope, 275# deads, and 100 meter there and back a bunch of times for the runs)
Feeling pretty tired today from a long weekend. Did a 3 k hike up a very steep mountain on Saturday and ran back down. My quads are so sore from the eccentric loading of the run down!
delayed entry: did it on day prescribed entered on 07/24/17
A). done
B1). BS: digit with a box bc of hamstring injury used 205/215
2). 1sBS: used 215x 5 pos ( first time squatting in a few weeks without a box
C). Rxd: 35:16 very tough heat index was very high
couldn’t train after doing METCON I was cramping bad from the heat index here being so high
will do strong man work on Wednesday- I have more time that day
A. Z-press with 35#
B. 260/290/310/325 then 260×12
C. 26:37-subbed row for run, rc were l-sit on 6’rope
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A. T spine pulse done
Z press :25/35/45/45
Rev fly:5/5/5/5
B. 205/215/225/230; 195 for 8 reps
C. Row 1600; 32 rope pull ups alt 4/4;15 deadlift @ 205
Row 1200;24 rope pull up; 10 deadlift @205
Row 800;16 rope pull up alt 4/4; 5 deadlift @ 205
Time: 28:20
I accomplished last Friday on Thursday and Thursday yesterday. Travel…
26:10 today. Back home Monday!
Good job everyone:)
Did a combo of Wednesday and friday today.
Mobility and Handstand work done.
Split jerks 210.
Front Squats 242.
Strong man wod.
4 RFT
60 battle ropes
100 yd farmer carry 85# DB
50 yd reverse sled drag 200#
10 stone to shoulder. 115#
19:03.
A. Done
B. Built to 280#, then did 75% of that weight for 11 (not sure if that’s correct or if it was 75% of my 1rm).
C. 27:58. Wish I was still in the mountains – this heat is rough! Fun one though.
A. Done
C. Subbed assault bike for the run. 14:30 Broke the DL’s into sets of 5 throughout. Did the workout first because a class was going to be coming in.
B. 95 – 135 – 185 – 215 – 220 for four sets
185lb. – 10 reps
A. Fundraiser for our games team.
20 minute partner AMRAP
350m run with a short rope
20 dball over shoulder 100#
20 burpee pullup
20 wb 30#.
Partners with 15 year old daughter.
2 rounds plus 52.
Fun!
A. Butterfly pull up practice
B. 255/275/295/305
C. 25:46 (275)
A. done,
B. 2 reps @ 140 kg (knee little bit better) and 7 reps @ 105 kg,
C. Team-of three-WOD:
– 3.000/2.000/1.000 m row,
– 12/9/6 rope climbs and
– 30/24/18 deadlifts @ 120 kg.
30:20
Glad to hear the knee is doing better!
Partner Workout w/ girlfriend
20 rounds
15 power Snatch @115
15 cal row
Fun but brutal in this heat
Agreed. I scared for what August may have in store for us when the heat typically starts cranking up.
A)Completed. Z Press @35#.
B1)225#/235/245/255. Worked up to 86%.
B2)215# x10
C)27:51. Soooo hot. 1st run 6:30. DL @275# were heavy. All singles as fast as possible.
Y’all have a great weekend. Now off to the ATL Ice cream festival.
That sounds AMAZING!
Good time but too many people and not enough ice cream.