A.
Every 3 minute, for 15 minutes (5 sets):
Strict Shoulder Press x 1 rep
Suggested loads per set (by %): 80, 85, 90, 95, 95+
Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:
Every 3 minute, for 6 minutes (2 sets):
Push Press x Max Reps @ 80-85% of today’s 1-RM
B.
“Helen”
Three rounds for time of:
400 Meter Run
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups
Compare today’s training results with April 16, 2018.
A. Strict Press. 90# – 5# PR
B. Helen: 8:51 – outside, all KBS & pull ups UB.
A.) up to 120. PR is 125
B.) last time I subbed a .6 mile bike for the 400, so I did the same this time for comparison. 9:28
A. 170#
135# 15 reps, 145# 12 reps
B. 8:43 Rx w/American swing
A) 145# 1RM
B) 11:42 35# KB i need to go buy a bigger one. This was a terrible workout after my man cold all of last week. Lots of coughing after.
A1: previous 1RM 130. Today I struggled to get 125.
A2: 105 for 11/10
B: Rx 11:39. Helen
PUs 4/4/4 and about 50% strict. Just couldn’t get the kip going.
A. Shoulder press to 175 (+10 from last)
B. “Helen” 9:10 (13sec slower)
Unbroken. Could/should have run harder.
A1. Up to 150 (ties max). 155 got stuck staring at the bar. Time to invest in smaller change plates.
A2. Used 130(85%). 12/12. Attempted 13 on 1st set but couldn’t lock out. Barely got 12 on 2nd and called it due to form going out.
B. Helen Rx’d 8:01. Old PR was 8:20 so I was pumped. Right at 2:40/rd until last one where I fell off pace.
Killed it – nice work Trion
Thanks Joey!
Yay!! Happy that helped 🙂
I just needed someone to tell me to embrace the pain and get it done! Thanks!!
Nice work!
Thanks Chris – strong strict press today!
A1. 130/135/145/155/165 PR 5#
A2. 85% 140 X 16/16
B. Rx 11:38 old time 11:41 tried for 3 rounds @ 3:45 (11:15) but round 3 was off pace
A: 172 Strict press, my previous was 170 so 2 pounds I’ll take it!!
For the push press I got 10, and 11.
B: Helen: 8:00 Flat RX Grrrrr I wanted sub 8 SOO bad!!
My runs were outside
Nice job Chase!
A1. Strict Shoulder Press OT3M x 1 rep 70#, 75, 80, 85, 87, 88(f), 87.5(f) ***87# matches my current 1RM A2. Push Press @ 75# (86% of today’s 1RM) 23/20 (same weight as used on 4/16 but 1 more rep each set) B. Helen – 9:12 400m Run outside 21 KB swings @ 16kg (all UB) 12 pull ups (6/6, 3/6/3, 6/4/2) ****Did helen on 1/3 @ 8:31 and 4/16 @ 8:41..but the runs were done on the treadmill. So…the treadmill definitely makes a difference for my running. But I’m still happy with today’s time! C. 3 Sets 17s work… Read more »
Saturday: A) 5 sets of 1 Front Squat @52×1 + 2 High Hang Squat Clean. In kgs: 35, 40, 45, 50, 55. B1) EMOM 3′: 3 squat cleans. In kgs: 70, 72.5, 75 1′ rest B2) EMOM 3′: 2 squat cleans. In kgs: 80, 82.5 85. 1′ rest B3) EMOM 3′: squat clean. In kgs: 90, 92.5, 95 1′ rest B4) EMOM 3′: squat clean. In kgs: 90, 92.5, 95 C) OT2.5M x 6. Front Squats. In reps and Kgs: 4 x 102.5, 4 x 102.5 3 x 110, 3 x 110 2 x 117.5, 3 x 117.5 D) For… Read more »
Strooooong
… lack luster warm-up and Monday blahs …
A1. Strict Press (OT3M)
1×160 (80), 1×170 (85), 1×180 (90), 1×185 (f), 1×185 (f)
A2. Push Press w/ 155
10, 10
B. 4 RFT of: 400m Run / 15 – 1.5p American KB Swings / 6 – SHSPU
10:30
… suffered from repeat anxiety this morning.
A. 160, worked the last cycle off 155
B. 9:32 Rx, one break in the last set of pullups and ~20m each way to the open gym pullup bar so pretty happy with the time
A. 175# strict press
B. 9:44
Big press!
A. Up to 155, my form on strict press is no bueno. Then single arm DB press up to 85# each arm. I need to figure out how to get the bar off my shoulders from front rack without a dip and drive.
B. 8:38 Rx. A few seconds off last time, slippery pull-up bar got me on the last set 🙁
C. Tabata sit-ups, tabata plank, crossover symmetry.
If I am doing strict press I unrack the bar in a more modified front rack. Rather then having the bar rest on my shoulders I keep it out in front with my elbows directly below the bar with the bar below my chin if that makes sense. It keeps the shoulders activated and allows for the initial drive for the bar.
Thanks, I actually did that in a few sets today and it helped. I guess it’s likely a mobility issue for me or maybe I’m just using too narrow of a grip. What type of hand placement(width) do you use?
I do the press just like KD is saying…I learned that from watching a video from coach Burgener….and I use a slightly narrower grip then my clean.
A1. Strict Shoulder Press up to 65kg/145#. Equals current PR. Failed 67.5kg. A2. Max Rep Push Press at 55kg/120#: 15/13 Judging by the “we’re using this 1RM for the whole cycle” I’m guessing we’ve just started a new cycle. @Libby Landry: I would be very interested in an overview of how the cycles in the programming are being incorporated. Anyone else? B. As Rx w/ Hybrid KB Swings 9:40 (10sec PR) We’re running to a speedbump and back outside which is more like 450m, but at least it’s always the same handicap ;). Happy with the 10sec PR! Accessory Every… Read more »
Yes would totally love some insight on the programming @libbylandry:disqus – i get the broad movement/time domain structure throughout the week, but how long is each cycle?
I would also be interested in how everyone worked the 6 on 1 off programing schedule? I have been doing 3 on 1 off 2 on 1 off and skipping whatever is on Thursdays most weeks.
Skip Saturday! It’s usually a long partner workout with no lifting, so feels like a non-core day to me.
I can see that, our box does a similar Sat WOD so I often jump into the box team WODs on Sat to hangout with everyone
Like James said what I tend to do is 3 on 1 off 2 on 1 off but doing thursday and friday wods on friday and saturday and just skipping the saturday wod which seems to usually be extra conditionning. I did monday through friday taking saturday and sunday off too but I tend to be drained on those last 2 days and obviously it’s not the best way to get after #gainz
I’m usually only at it 5 days a week, M-F. Sometimes I’ll do Sunday-Thursday and occasionally Sunday-Friday (6 days). It’s just easier for me to workout on work days to fit things into my schedule. I’m 36 with two kids very active in sports, so weekends are hit-or-miss. If I’m too fatigued come Thursday or Friday I usually just modify to accommodate, because for me this is all just a fun hobby.
Awesome work today Steven and congrats on the PR! I would also love having more information on the cycles but with this program being free and all I’m not sure we will get it
Agreed, they give us plenty already! But if there’s a spare hour in someone’s diary i wouldn’t be against finding out more 😀
Hey guys! So, CJ let us know we’ll be going into a final cycle for the last quarter of the year soon. I don’t know yet what the focus will be but as soon as I find out, I will let you all know.
That would be awesome!
Good morning, everybody…
A. 145…10# off PR.
B. 9:47; scaled to 500m row (raining pretty hard here) and 60# kb. did 9:55 in April with same scale, so 8 sec PR. all swings UB (Russian), pullups UB except last set 6/6.
Ditto, my notifications are often a week late. Great work today, 500m row always takes longer than 400m run.
Thank you sir. Your time was really solid. Happened to jump on disqus and saw your post. Email notification still hasn’t shown up. You were one of the people I was talking about. Got your post from wednesday or Thursday, this morning.
A. Up to 130#. Failed 132.5. In April I had failed 130 twice, last PR is 135 back in Feb
A.2: 110# x15 – x18 (105 x 18 twice in April)
B. 8:33 with hybrid kbs (PR) / had done 9:09 in April and my best was back in Jan 8:56
Ran on treadmill, all UB and quick transitions. Had to slow down the last 1/3 of the last run to be able to finish strong
Have a great week everyone!
Excellent…congrats on the Helen PR…that’s an amazing improvement.
Thanks, Candy! Just trying to keep up with Your Helen time… isn’t it just about 8:30?
It WAS………… 😛
Huge Helen improvement, sounds like you made it up on the transitions?
Thanks! The transitions were the same. I set the treadmill to 8.1mph instead of 8 and I think my kbs were just stronger so I was able to keep up the “active pull down” at the top of the swing to reverse the momentum and cycle faster. Details that ended up making a difference
Haha the 0.1 increments must help
Great job, Joey
Thanks Chris! Congrats on your improvement on this one. I’m sure the rower makes it tougher, the forearm/grip crossover with all these movements must make it a challenge
It does make a difference on grip. I would really like to do this RX. My last time was over 3 years ago and I did it in 10:37.
Congrats on the PR!
thanks! Nice work today, 85# single arm db press is no joke
Great job Joey! PR’s are so nice! 🙂
Morning all, still hitting the weaknesses hard, but missing the regular programming. Today looks fun! A. HSPU HS Hold 30 secs, then negative to abmat. 4 sets of 3. 1 more set than last week. Max pike HSPU 10 Rest 2 mins Followed by 3rft Pike HSPU @ 80% 25 Hollow rocks B. BMU/butterfly 3 rounds Hollow position lat pull down to hips with pvc attached to rig with purple band Low bar butterfly drill Rest 2 mins C. 7 min time cap scaled JT 21-15-9 push press at 17.5kg, bar dips, pushups. Through the 21s plus 10 dips. 5… Read more »
Nice progress James! Tricep pump
I look swole for about 5 mins after…then it goes back to normal ?
Happy Monday! Warmup: Run 400m. Lie down on your belly with a PVC overhead in a wide(r) grip. Lift your chest and PVC then lower the PVC behind the neck and press back up. You’re basically doing a behind the neck press in a prone position. Complete 10-20 reps, nice and controlled. On the last rep with the chest lifted, lean side to side like you’re doing an oblique crunch x 10 reps per side. Then: 20 banded dead bugs 10/10 banded strict press 10 kip swings + :10 bar hang + 10 scap pullups Start warming up your strict… Read more »