Warm-Up.
Hip & Ankle CARs x 60 seconds per side
Couch Stretch x 60-90 seconds per side
Followed by…
Every 90 seconds for 9 minutes (2 sets):
Station 1 – 30 seconds Bear Crawl + 30 seconds Hollow Hold
Station 2 – 30 seconds per side of Paloff Hold Squats
Station 3 – Tall Cleans x 5
A.
Every 2 minutes, for 16 minutes (8 sets) of:
Tempo Front Squat x 3 reps @ 31X1
Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well.
B.
Three rounds for time of:
400 Meter Run
15 Hang Squat Cleans (115/75 lbs)
15 Pull-Ups
I did this on 05/06/19
warm up
A: 70/75/80/85/90/95/100/100 kg
B: 24:15
Stretching.
Up to 95 kg on the frint squat. My back and knees are not great.
Wod: 3 rft
400 m row
15 wb
15 pull up
15 assault bike calories
13.00
Ver abbreviated warm up. Then
A.
95, 115, 125, 130, 140, 145, 145, 145 – this felt heavier enough at that tempo.
B. 11:43 – RX. Ouch.
All HSC 5/5/5
Pull ups 11/4, 10/5, 11/4
A. 3×165,185,195,205,215,225,235,235 @ tempo
B. 12:15
C. 4sets of:
15 sit-ups
15 pushups
A. Every 90 seconds 5 rounds
Power clean + high hang power clean
205/215/225/235/235
B. For time :
15 power clean #165
600m run
10 power clean #205
400m run
5 power clean #245
200m run
12:35
A. 185/215/235/250/265/280/280/280
-about 77% 1rm at my heaviest triple…wanted 300, but not in the cards today.
B. 11:21 – on air runner, ub pull-ups, ub/9-6/10-5 cleans
Hi,
I skipped today workout.
I did a qualification wod for a local competition (my first qualification video).
warm-up
WOD1:
time cap 9:00 – 3 round for time
15 cal row
15 power snatch @35kg
15 burpees over the bar
time 08:58
This is my video:
https://youtu.be/j9y_9ODCXVE
Any advice is accepted. 🙂
Have a good day.
A. 185, 205, 215, 225, 235, 235, 225, 225
B. Done in 12:49 rx, died.
C. Some weighted eccentrics pull up.
Down at 180 bodyweight. Weighted 185-190 the past two years. I don’t know if it’s good. We’ll see.
Bonjour,
A front 80 kg tempo
B rx 14:30 , strict pull ups
😉
A. Front Squat 31X1 as Rx: 155, 175, 195, 205, 215, 235, 235, 235
B. 3 RFT of: 400m run | 15 – 115# Hang Squat Cleans | 10 – Strict Pull-ups
11:41
… broke the HSC 10-5 each round.
Worked to 175# on front squat. 16:26RX+ strict pull-ups.
A. Worked up to 165lb, focusing on technique
B. 10:33 at 75lb, scaled to try and push the intensity
A. Front squat tempo x 3: 185#, 205, 225, 245, 250, 255, 255 no tempo (just straight FS), 255×2 with tempo B. Rainy season in Oki. Did 500m row first round, 400m row second round. Skipped third round. Pull ups we’re tired, I can feel the break I took affected them. C. 5 x 400m repeats on treadmill as punishment for me slack in B. Went through an online chart. I went in mph, 10.0, 10.0, 10.5, 11.2, 12.0. That was 6:00 mile pace x2, 5:45, 5:20, 5:00. Got my heart rate up to 192 at most, high 180s before… Read more »
Super high heart rate! Great push
A. Up to 3 sets of 3×225# at tempo
B. Rx 12:52. Heat and humidity are major factors for the foreseeable future in South Texas.?. It was a sloppy mess. HSCs 8/7, pull-ups in 3s or 2s depending on when I slipped off the bar.
Have you tried using gymnastics grips that cover lots of the hand? I go for them with sweatbands around the wrists.
I did years ago and felt like I tore regularly.. it may be time to give them another shot though… anything dynamic on the bar is out of the question once my HR gets up and the sweat starts flowing.. sweat bands just don’t do the trick.
Must be super annoying! Heppner did a fun and thorough test of grips on his YouTube that I enjoyed!
I am in Alice, Texas, at the moment and it is brutal! I’m not used to this heat and humidity and felt really nauseated after Fitness Part A yesterday. I don’t know how you do it!
Right down the road in Corpus. Summer is brutal for the garage gyms here.
I’m in Corpus now! Came for a beach day then there was this tropical depression… at Konomo’s Now…
Wow, Alice is a few hours NORTH of where I’m at! What brings you to TX?
I hear you. Hot, humid, and raining in Corpus. I already miss the cool winter.
Good morning everybody…
A. E2M 135×5; about a 6 sec tempo for all reps.
B. 8:38; scaled to 200m run, 20 reps 95# hsc, 8 strict pullups. haven’t run in 9 months and coming off back issue
Fried my back on Friday so scaled heavily yesterday and today.
Smart move, and good work!
Appreciate that. Getting old sucks, but I really enjoy this type of training, so I would rather scale than quit. Nice job today yourself!
Nice job getting back to running!
It was more of a trot!
b 15:59
A. Clean Primer: 5 Sets: 1 Hang Clean High Pull 1 Low-Hang Power Clean 40 50 60 70 80kg B. “On the 1:30” x 5: 1 Hang Power Clean 1 Power Clean Based off 105kg projected 1rm power clean – finished on 95kg, felt good and got a good dip B. 15 Power Cleans, 600m Run 10 Power Cleans, 400m Run 5 Power Cleans, 200m Run Rx – 155/105. Scaled to 135. 7.59. 15s as 8/7 3b, 10 and 5 UB. I could have maybe gone Rx here and no more than 2 breaks were advised in the 15s and… Read more »
A. Tempo front squats triples 100kg, 105, 110, 115, 117.5, 120kg x 3 Never felt easy but never felt that hard either B. Subbed hang power cleans because I plain and simple didn’t want to do hang squat cleans. 11:18 Runs – 1:55 then 2:15s HPC – Unbroken and fast Pullups – triples, tried to keep breaks to a max of 2 breathes max Happy with the push. This is my last real training day until a doubles competition on Saturday. Im going to practice one of the workouts on Thursday though – will go into a local gym to… Read more »
Good luck in the comp! Use the adrenaline ?
Thanks mate
Good luck this weekend
Strong front squats, mate!