A.
Every minute, on the minute, for 12 minutes (3 sets) of:
Interval 1 – Wall-Facing Handstand Marching x 20 reps
Interval 2 – Wall Climb x 4 reps
Interval 3 – Ring Pull-Ups (with False Grip) x 8 reps
Interval 4 – Ring Dips (with or without scaling option) x 12 reps
B.
Five sets for max reps, each against a 3-minute running clock:
Row 500 Meters
Strict Handstand Push-Ups x Max Reps
Rest 3 minutes between sets.
A. Done
B. 22,17,15,15,16: 85
Rep 16 on last round was BRO-Rep for sure, but it cost so much to me that i decided to include it on the count :p
Wow! So many! Great job ?
Thank Janelle!
Luke
A. Done
B. 11,14,12,8,10
Shoulders, shoulders and more shoulders!
A: EMOM Done. RX. Those ring pull-ups were hard!!
B: RX (Strict HSPU)
1: 18
2: 23
3: 25
4: 24
5: 22
Total: 112
Now time to ice my shoulders ?
CHASE…those HSPU….AMAZING WORK!!
Thanks Candy! You did awesome yourself!
WOwza!!! Well done!!
Good Lord. So impressive
Wanted to ask…do HSPU get easier for anyone else the more fatigued they get? I feel like each round today got a little easier. I’m not sure if that’s because the more fatigued I get the stiffer my body/muscles get??? Maybe @libbylandry:disqus can answer this for me….
I’m not the HSPU expert but I’ve been noticing that after my 5th or 6th rep I start to become looser until fatigue gets to me and I can knock out reps easier
This definitely happens on kipping HSPU….not sure I can say I’ve ever heard of it on strict ones, though! Haha
A1. Wall facing HS marching x 20 A2. Wall Climb x 4 A3. Ring pull up with false grip x 8 (these started to fall apart after the first 5 of each set) A4. Ring dips x 10 (needed to work on kipping and these came out fantastic with great depth) ***I actually love to be upside down..so the HS marching and wall climbs were more fun than work for me…probably should have done a couple more of each. B. 5 set for max reps 500m Row – 2:08, 2:04, 2:03, 2:05, 2:05 SHSPU – (with abmat) – 7/9/8/10/10 ***We… Read more »
Thanks for the repeat reminder – always good to take a look back to see where we’ve been.
It’s cool because sometimes going a little slower on the rower (when rowing for meters) can actually save us time and energy on other parts of the workout. So potentially since you likely weren’t as gassed after each row, you were able to attack the HSPU with more intensity! Well done!!
Anika
A. Done with only 2 wall climbs per round (those were tough!) and scaled the ring dips with my feet on a box.
B.Done with pike pushups
17/15/16/17/17
Super work Anika! Can I ask what your average row time was? I’ve been trying very hard to improve my row…and today went VERY well…but I don’t have anyone else “female” to compare it to…just to see if I’m getting closer to a reasonable row time.
I’m not really sure…prob around 2:10. It’s definitely not a strength of mine. The rower and I have a hate/hate relationship 🙂 I know, I love to have you on here consistently to compare to, but besides both being female, it’s not really a fair comparison. Per your profile you are tiny compared to me! I’m like 5’10”! So we both have very different strengths 🙂 Great work today BTW!
Yeah, if we’re talking comparisons here, we need to add some different tasks because there are some animals on this forum. If we measured something like number of loads of laundry done per week, I might have a shot, ha ha!
(Anika)
Hah! I feel like I could compete with you there Ryan…
Probably, but at least I would be in the hunt. If your picture is fairly current then I have 1 more offspring so be ready. ?
Back to work after a long weekend Yesterday: A.1) EMOM 3′: Snatch Pull + Hang Squat Snatch + Squat Snatch. In kgs: 45, 47.5, 50. 1′ rest A.2) EMOM 3′: 2 squat snatches. In kgs: 52.5, 55, 57.5. 1′ rest A.3) EMOM 3′: Squat Snatch. In kgs: 60, 62.5, 65 B) 6 sets of 1 paused snatch pull (3 secs lift off, 3 secs at knees, 3 secs to pocket, explosive pull). In kgs: 52.5, 55, 57.5, 60, 60, 60. C) 3 rounds of 9 back squats + 3 C2B. In kgs: 102.5, 110, 117.5. D) 4 sets of 10… Read more »
Saw your videos and those snatches looked awesome…looks like you have that explosive hip/leg action going on very well!
Back after a few days off. Virus swept through my house. Good times.
Yesterdays work
A. BSx2
205, 215, 225, 235, 240(1)
Extremely happy with this 2RM. Ties my current 1RM. Heaviest I have ever BS was 255 in 2016. Went for 240×2. Did not attempt the second rep. Looking forward to 1RM day.
B. Rx. 12:10
60DU (30,30 / 20,20,20 / 30,30)
15 th #95 (9,6 / 8,8 / 9,6)
10 BBJO. (Slow!!)
Huge session as your first back! Nice work.
Thanks James! The upside down work was tempting but I was looking to lift today! Glad I did.
Wow…hope the fam is all feeling better….I always say a good cure for a virus is a good ol fashion sweat match in the gym!! Great work JB!
Thanks Candy! We are all good now. Maybe added a few family stories to the book. But that’s half the fun. Nice on the Rower today btw!
A. As Rx (except 8 – Strict Ring Dips)
B. As Rx: 14, 15, 13, 13, 13 (68)
Strong on the HSPUs. Nice.
A. 12 EMOm done as
1- HS walk
2- 12 strict pull-ups
3- HS Walk
4- 12 strict ring dips
B. SHSPU- 19/15/15/14/15. Not my best on these but I was very slow and controlled on the descent to not aggravate back/neck. I thought the 3min breaks would be too much but it helped with shoulder recovery.
C. Tabata- alt position plank.
Awesome numbers!
Thanks James, you did great too, especially for a tall guy!
Thanks, controlling the limbs is my key cue haha.
Killed it. Smart approach as always, nice work
Thanks, it was a weird one where I was never out of breath. Tried to get to the wall after several deep breaths with a minute to go. I’ve found that resting in the tri-pod position is better than coming down off the wall for timed-rep situations.
Great work
Thanks, your numbers look very similar.
Good morning, everybody…
A. done; did 10 supinated grip pullups (one set of rings). RX first round on everything else. scaled to 10 marches and 2 wall walks for rounds 2 and 3. still working on shoulder strength and endurance.
B. 15, 15, 15, 5 negatives, 6 negatives; scaled to 30″ box hspu for 3 rounds, then 3 sec negatives for last 2. shoulders are shot.
Shoulders are shot indeed. Solid day Chris
A. Done with some scaling here and there.
B. 4 sets due to time. Opted to do dumbbell presses at 40#s
12, 12, 12, 8
Rows completed ~1:46
SUPER FAST ROWS Dave!
A. Done as RX, nice upperbody pump going on there!
B. As RX:
All rows around 1:50
SHSPU: 10/8/8/9/10
Way to push that last round!
A.1: done
A.2: 4-3-2
A.3: 8 – 8 – 6/2
A.4: 8/4 – 6/2/2 – 3-2-1-1
This part A was no joke
B. Feet on 24’’ box: 14-15-15-14-15 (sets of 5)
All rows took 1:53. Not a great time for me but gave it all my legs had today
C. Messed around with some shspu negatives but called it after a bit, shoulders were already destroyed and it wasn’t going anywhere
I like that you even tried to do more SHSPU! Solid work in A, looks like you hit it hard.
Thanks James. Nice work today
Impressive…as always!!
Nice Joey!
A.
Handstand Marching in pike with feet on a box x 20 reps
Wall Climb x 2 reps
Ring Pull-Ups (with False Grip) x 8 reps
Ring Dips with feet on a box x 12 reps
B. HSPU with knees on a box. Row times and reps below.
1.48 16
1.50 19
1.49 18
1.49 18
1.48 19
Hard session but feel like my gymnastics pressing and shoulder stability is improving!
Great work James!!!
Thanks Libby, loving the programming at the moment 🙂
A. Skipped – will make up the pullups later in the week.
B.
Rows – 1:45, 1:45, 1:45, 1:44, 1:44
Strict HSPU – 15 reps each round. Done as 3 sets of 5 roughly every 20 seconds.
Triceps and biceps blew up on this one!
This was a good one for me..
DAMN….THOSE ROW TIMES…SERIOUSLY
Im a big, heavy guy (6 foot, 95-100kg) so rowing comes natural to me.
It’s the actual moving my body stuff that is hard – Hence me coming in last every running session!
Warmup: 30 ski jacks + 30 mountain climbers + 30 elbow jacks Then: 2 sets of :20 supinated bar hang 10 scap pullups + 10 kip swings 10 banded lat pull downs 10 donkey kicks 30 sec hollow rocks Part A: All the gymnastics skill work today! The exercises are explained in detail in the videos, so please take a look if you aren’t sure about something. Part B: Intervals with a push/pull pattern. You should have about 45 seconds to 1 minute to get HSPU reps in. If the 500m rows are going to take you longer than 2:20,… Read more »