A.
Five sets of:
Push Press x 4-5 reps
Rest 2 minutes
Build to today’s heavy 4-5 reps.
B.
Complete as many rounds and reps as possible in 12 minutes of:
15 Burpees
12 Push Press (115/75 lbs)
9 Strict Pull-Ups
A.
Five sets of:
Push Press x 4-5 reps
Rest 2 minutes
Build to today’s heavy 4-5 reps.
B.
Complete as many rounds and reps as possible in 12 minutes of:
15 Burpees
12 Push Press (115/75 lbs)
9 Strict Pull-Ups
A. Up to 85kg – could have maybe made 90kg but was short on time
B. 3 rnds + 30 reps Rx’d
A. Bryan – 115# x 2, 125# x 2, 135#.
B. Bryan – 3 rds. + 19.
WU
500 m row / 5 min bike
shoulder stretches
Pushups / Squats
press warmup
E2M x10 min (5 sets)
70%-85% x5-8 rps
145/155/x8 165/175/185 x6
B. 12 min AMRAP
15 cal row
12 Push press (115/75)
9 srict pullups
Results 5 rds
peeled my hands. i used gymnastic grips and still perled. not going to feel good later.
Trust in the Lord Almighty, do not worry about tomorrow, today’s worries are enough for today. Stay present in the moment. #F4J_coach
175,180,185,190,195
4 rounds + 7 burpees
A. Push Press
5×5
185, 195, 205(x4), 210, 215(x4)
B. AMRAP 10
15 burpees
12 Push Press @135
9 Pull ups
4 rds +4 burpees
Should have gotten 5 reps on the last set of PP. Did B at 135 to make up for the missed rep.
Solid, Chad. Way to push it and make up ground on B. I’d be ecstatic with 4 @215 on PP.
Thanks buddy. I’ll take it to. Was feeling good today so thought I should’ve got 5. Gotta hit hard when I’m feeling it. Those days don’t come around as often as I’d like 😉
WU: 3X 14 cal Airdyne; 20 sit-ups; 5 Push Press 75#
A. 135/145/155/165/170 all X5 up 5# from 11/7/16
B. Stayed heavy on the push press:
12 Burpee‘s
9 push press-115#
6 strict pull-ups 5 + 5 = 140 reps
Erase from your mienory anything I wrote about taking a few days off!!!!
That’s a hell of a grreat day Jay!
Way to go, Jay! You kicked some tail on this one.
That’s the spirit!
A. Cluster singles to 225, barely missed 235 twice.
Been having rhomboid pain when receiving the bar in the front rack so I stayed away from push press.
B. 12mAMRAP: 15 burpee, 6 SHSPU, 9 S.Pull up. 5 rounds + 7 burpee.
First round was from a deficit and that quickly changed.
Well done today JT!
Made it into the 6th round. Nice work, sir.
40 min of mobility and banded iso hold work
Pre wod
Overhead squats x 3 reps at 3 10X2 E2M
45#, 65, 95(could only get 1 at 95)
A. Push press
55# x5, 75×5, 95×5, 105×5, 115×3
(5 rep PR and tied my 3 rep max)
B. AMRAP in 12 min – 4 rounds + 25 reps
15 burpees – all UB
12 PP@ 75 ( ub, ub, 6/6, 6/6, 5/5)
9 strict pull ups (ub, ub, 5/4, 4/2/singles)
***my goal was 3+ rounds…very pleased with this
C. Mow the lawn and to bed at a reasonable time!!
(Anika)
Nice Candy! You rocked it!
Anything before 6 am is reasonable ? impressive B candy
6 am…hmmm I’ve already been at work for 4 hrs at 6am….
You have mentioned your crazy hours a few times. If you don’t mind me asking, what do you do for work?
I am the dispatch supervisor at UPS. So I create the drivers routes/planned day. I start work about 2-3 hours before the preload shift (shift that loads all of the pkgs on the pkg cars for the drivers). So during normal time of the year I go into work around 2 am. During Christmas time I go in around 10pm.
Ok. That makes sense now. That would be tough to switch your sleep schedule every few days.
Crushed it, well done
That C life though. 60% of the time, it works every time.
Haha…there are only 2 things u can fail at 70% of the time and still be considered successful. ..baseball and getting to bed at a reasonable time!
Yesterday’s
A. 18-min E2MOM
— Ring Muscle-ups x Max Reps (45 sec): 5 reps
— Handstand Walk x 10 meters: ✅
— Alternating Pistols x 20 reps: ✅
B. 20-min EMOM
— Assault Bike x 12 Cal
— Reverse KB Lunge (24 kg) x 10 Reps
— 15 Box Jump-overs (24″)
— 30-second Front Leaning Rest on Rings
That part B was bananas.
hey hey, you did it after all! Nice jobe
Yep, part B did not look as menacing as it was after you did 1 round.
Everyone was talking about B’s yuckiness; still you kicked it ??
Worse than cough syrup.
Solid work friend
You did a great job Teddy…but what I really want to know is how u get those awesome check marks…
Discuss has not been loading, so missed posting for a while.
A. up to 200 for 5
B. That got real quick after the push press, 5 rounds + 4 burpees Rx’d.
(Anika)
Wow! Amazing job!
Thank you, 200 felt good today.
Looks like a week of success Michael!
Anika:
A. All 5 reps
95
95
105
110
115
B. 3 +21
Ugghh, this was hard!
Great job Anika…I saw that u had gotten 115 on the PP and I soooo wanted to get 5…but could only push out 3.
(Anika)
Those push presses were sneaky hard – I thought I would be able to go a lot heavier than I did. You whooped me on B though! It was one of those workouts where I just felt sluggish the whole way through. Way to be mentally and physically tough! 🙂
A. Up to 185×4, feeling much more stable in PP. (I used to lose balance in the catch, a wider stance helped)
B. Rx 4+32 (5 PU). Wanted 5 rds but it drifted out of reach.
C. 6min jog(legs cramped prob from yesterday’s lunges) and then core tabata.
So close! Solid day
Agreed, 15 burpees was just mean. Good job today.
Really? I thought burpees were the saving part of this…could catch my breath and let my arms rest. U did awesome TLH!
I think you’re alone with your burpees are for resting mentality!
Did Monday
WU
1000 m row 3:40
5 min air assault bike just move.
Pushups/ Sit-ups /air squats
Burgener WU
Stretch lower back and hams, Invictus Clean + Jerk work + Grace (home)
WU
1000 m row / 5 min ride
20 pushups
Burgener wu
stretch lower back (pigeon pose/couch)
20 situps
30 squats
A. E2M x24 min (12 sets)
1-4x 5 reps 135/145/155/165
5-8 x3 reps 175/185/195/195
9-12 x2 reps 200/205/215/225
rest 3 min
B. Grace
30 clean + jerks (135)
Results: 2:25
That’s a fast Grace brother! Nice!
Reps were ugly in last 5 but gutted.
smoked it on Grace. Great job!
Dude, I don’t think you can call it Grace anymore – seriously
A) 135, 135, 145, 155, 165
– felt good. Didn’t want to go too heavy
B) subbed 50# bent over rows for the push press. Didn’t want to beat up my shoulders too bad.
5 rounds plus 8 burpess
5 rounds plus equals beast
Nice, 5 round was my goal too, those burpees just went on and on.
A. Push press as Rx
Up to 5x 80kg/175#
I couldn’t remember what my previous 5RM was but I think this is a PR!
B. As Rx
4 rounds + 15 burpees + 10 PP
I was shooting for 5rounds but my shoulders blew up somewhere in that 4th round
Now for a big clean meal, a good night of sleep and some recovery tomorrow, the workouts from the past 3 says have knocked my socks off!
Congrats on the PR brotha!
PR star…congrats Steven. ..great work on B also!
A. Push Press as Rx
5 x 175, 185, 195, 205, 215 (5# PR)
B. As Rx (except sub 18 Cal Row for burpees)
4 rounds
… row in +/- 0:52, PP UB, PU were a tangled mess – got back to rower on the last round just not enough time to pull one last cal … off to the cottage for May long weekend + … keep working hard crew.
Enjoy the rest!
Another PR!!
dude, you’ve been on a major roll lately, congrats on that PR
A. 135 (5), 185 (5), 195 (5), 195 (3) & had to stop due to strong dull pain on outside of my right knee. Even dropping the weight to 135 I could not continue without pain. The pain went away immediately after stopping however… So must be the explosive motion that’s irritating it. Not sure what that’s about… Perhaps all the squat clean and jerks on Monday
Standing strict press: 135 (5), 145 (5)
B. Subbed shoulder press at 75lbs
Roll your IT bands!
I see a lot of articles suggesting not to roll the IT band. In fact, I foam rolled my legs all over prior to this workout and realize that doing so may have led to some of the soreness since I rarely foam roll at all. Frankly, oneo reason i don’t often foam roll is because it’s so damn uncomfortable. Am i just doing it wrong?
Nathan, the outside of the knee. I have felt that before as well. I found that my legs and hamstrings were super tight. I started doing more couch stretches, hip extension stretches pigeon pose stretches.
Pigeon start out in front staying there until 2 min or tightness is gone, then bring opposite elbow to in front of knee or beyond(really stretches glutes) then go to other side. Also crazy as it sounds if your ankles are tight you will feel it knees, hips, lower back, and even shoulders.
Hope this helps.
A) 15 – 12 – 9: Squat snatch 42.5 kgs Pull ups Time: 9’37” Rx asked for C2Bs and 21-15-9, decided to scale the hell out of this after the first 10 snatches, I realised there was no way I would get it done under my timecap of 10 minutes if I didn’t scale; also I hadn’t noticed how much pull ups suck for me after snatching so this is something new to work on, I planned to do the pull ups in sets of 5 but I broke all over the place. B) EMOM 10’: 1. 18 cal row… Read more »
Funny how certain movements interfere more than expected. Nice work on B, 18 cals is a good amount for a minute, let alone 40 secs you monster!
in a way i should have seen this coming, there’s a lot of correlation in the two movements and i’m neither a fantastic snatcher nor the greatest pull ups master but it was a learning experience
Always good to spot some weaknesses on movement combinations… I’m sure the snatch + pull ups isn’t an easy one. Well done with the row you beast
Emoji game strong. I feel like that every time my wife asks about the credit card bill.
That’s how we roll ??
A 135,155,175,185×4,190×2+1
B 3rnd + 1rnd without burpee
Great job Philippe!
Pre
OHS pause x10s E2MOM
65#-85-95-100-105. Felt heavy today
A. PP 5x 125-135-140, 4×145 5×145 (tied 5rm)
Dip felt off
B. Rx: 4 rds + 2
Broke pp 8/4 then 7/5. Some during last set not quite full lockout I believe
C. Every 1:30 for 9 min
30s of ring muscle ups: 6-5-4
30s back to wall HS hold: done (broke sets 2 and 3)
Have a great day
Looks like you attacked B hard, i broke the PP into way smaller chunks!
The plan was to go for minimum 4 rounds and to get as close to 5 rounds as possible… but quickly evolved into “keep the pace and get to 4 rounds”. I felt like I wasn’t moving very fast and rests before PP and midset were too long. Some of these animals are definitely going to get 5+ rounds, maybe brush 6?
I’ll bet that 6 rounds happens!
Gotta agree with james, you took a big fight to B, way to go Joey
Thanks Jorge, I was happy with it this morning
Solid effort Joey – nice work.
Thanks Chris! You’re on a crazy PR roll lately that’s awesome. Well done on B, your mod definitely made it harder. Enjoy the quality time with family and friends
Great work Joey!