Warm-Up.
Thoracic PAILs & RAILs
Y’s, T’s & W’s x 10-15 reps per position
Followed by…
Two Sets (one with the left side then one with the right):
Kettlebell Floor Press x 10
Half Turkish Get-Up x 10
Straight-Body Kettlebell Sit-up x 10 (you may need to ditch the KB here)
A.
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 3 reps
Keep all sets above 80% of your 1-RM Bench Press – these should be heavy by set 3.
B.
Every 6 minutes, for 18 minutes (3 sets) for times:
Row 500 Meters
20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
40/30 Push-Ups
Pilates class for an hour…. then
Bench @ 80Kg for all sets
Wod
3 rounds
Row 500m
20 DB snatch @20Kg
20 Push ups
(No rest) 13:21
Could not have done sets of 40, would have been here all night haha
A.
Bench press – 100kg x 5 x 3. Probably the perfect difficulty.
B.
Subbed 400m run for the rower as my rower monitor died during the warmup
4:11, 4:15, 4:33
Runs – 1:50, 1:55, 2:05
DB snatch – unbroken and easy
Pushups – quick sets of 5 down to 2s
Triceps died! In hindsight the sub was good for me – I need to run more!
BP up to 160×3.
E6min
500 m row ~1:55 each
20 alt kb snatch 35lb
30 push ups (mostly sets of 5)
Rounds were 445, 443, 440
A. For Time: 1,000 Meter Row Directly into: 30 DB Snatches, 15 Burpee Box Jump Overs 20 DB Snatches, 10 Burpee Box Jump Overs 10 DB Snatches, 5 Burpee Box Jump Overs Dumbbell – 50/35, Box – 24″/20″ 9.29 total, row 1.50.8. DB snatch cycle time suffered slightly, still need to practice transitions in the air, or at least switching quickly on the floor. First time trying the jump to bottom of an air squat in the BBJO, definitely improves cycle time but need to practice more. B. 4 Giant Sets 6 Weighted Pull-Ups 5kg 8 10 12 – pleased… Read more »
Good morning everybody…
A. 175/177/180/182/185
B. 4:15/4:22/4:47; scaled to 50# dbell.
Posterior chain was not happy this morningmorn it really slowed me down on the snatches.
a
180lb
b
1,2R done 3r fail pushups 31 rep
A. Last 3 sets at 3x 235# ~ 88%
B. 4:36, 4:32, 4:42, push-ups were weaker than usual after A.
A. Bench (OT3M)
3 x 205, 210, 215, 220, 225
B. As Rx: 3:58, 4:04, 4:40
… push-ups gave out on R3.
A. 225×3, 225×3, 225×3, 225×3, 230×3
B. As rx’d
Rd1: 4:48
Rd2: 5:16
Rd3: 5:49
Rows were 1:45:9, 1:46:3, 1:48:4
Limiting factor was pushups, started with sets of 10 and had to move to sets of 5 during rd2
I put the last couple days together since I had extra time today.
Hang Snatch: started at 75, and I worked up to 3 sets at 125. I failed attempts at 135. 125 might be a PR for HS.
Bench: 195×3, 195×3, 205×3, 205×3, 205×2
30 DU, 10 Deadlifts, 10 strict pull-ups
4+38
Today’s metcon: 4:41, 5:02, 5:07
Volume push-ups always get me. It felt good to push through all of this work today though.
Great work friends!
A. 85-95-100-100-105 1:00 between sets
B. 4:30-4:35-4:36
Had a bit more time so also did Monday’s 3 rounds of 400m run and 8 FS 10:05 (FS scaled to 95 1st round, 115 next two rounds)
Anika
A. 85/95/105/115/115
B.4:43/4:40/5:11
Great work Anika and thanks for the encouragement!
A) all sets done at 185 + about 30 lbs of variable resistance (chains) hanging on the bar. That’s about as heavy as I feel comfortable doing without a spotter.
B) 50 lb dumbbell, round times were 4:13, 4:29, 4:29. Great workout! I like these “work for your rest” type WODs. ??
Great work Hans!
April 26 WOD
A. Push Jerk + Split Jerk (taken from the floor with power clean on all reps except the last set)
55#, 65,75,85,95,105,115,125
B. 3 sets for max reps
60s DB box step overs @ 35# – 15/14/15
60s SHSPU (with Abmat) – 8/7/6
60s Push Ups – 26/28/30
60s Strict Pull Ups – 13/11/10
***Some how the push ups got easier each round
A. 165/165/170/175/175. These came back to haunt me in B…
B. Rx’d 4:19/4:53/5:51.
Rows were 1:44/1:48/1:53
Snatches were UB/UB/10-10
Push ups were 10’s/10-5-5-5-5-3-2/7 with a bunch of 3’s & 2’s.
Wheels came off on the last round.