Warm-Up.
Two sets of:
Perform 30 seconds each of the following movements…
*Station 1 – Banded Palloff Hold
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Banded Squats
*Station 4 – Side Plank Hold
*Station 5 – Assault Bike
Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.
A.
Every 2 minutes, for 16 minutes (8 sets) of:
Tempo Front Squat x 2 reps @ 32X1
Build over the course of the 8 sets, reaching a heavy double by the sixth set, and repeating that weight for sets seven and eight as well. All sets should be heavier than those performed on June 26, 2019.
B.
Every 8 minutes, for 24 minutes (3 sets) for times of:
20/15 Calories of Assault Bike (or 25/20 Calories of Rowing)
10 Front Squats (175/115 lbs)
10 Burpee Box Jump-Overs (24″/20″)
A: go to 115 kgs
B: 3:20, 3:30, 3:40 @ 15 cal Row, FS 52.5 kgs
A. 95, 115, 125, 135, 145, 155, 155 – didn’t do the last set because a tendon in my ankle started yelling and didn’t want to risk injury. (Didn’t do an adequate warm up. In a hurry)
B. Row because I was at home.
3:34, 3:22, 3:28
Warm-up Rx
A. Worked up to 365 lbs by 6th set at tempo. Failed 2nd rep on set 7 at 370 lbs. Ditched the tempo and went for a front squat PR on set 8 and failed at 385 lbs. Eyes were bigger than my stomach today.
B. Rx+ (185lbs front squat) 2:32, 3:01, 2:50… can’t feel my quads
A: 95-115-125-135-145-155-165 Rested as needed
B: 3:31, 3:16, 3:25
A. 185,205,215,235,245,255,255,255
B. 3:18, 3:02, 2:53
Done w/ 25 cal row
Fitness track:
WU + crossover symmetry: done
A: 65/85/90/105/120/125
B: 5:00 ish/4:30/4:24 (whew!!)
Felt good today. That one was fun!
July 12 WOD
A. 4 Sets
Deadlift @ 30X1 – 155#x6, 175×6, 195×6, 215×4
Tall BJ @ 24″
***Calluses on hands really bad and was super humid…tough hanging onto the bar today.
B. AMRAP 10 min – 4 rounds + 44 reps
30 DU – All UB
10 Deadlift @ 155# – UB, UB, UB, 6/4, 5/5
10 BOBB – All UB
***Really had no legs today and again between calluses and sweat it was super tough to keep a good grip on the bar.
A. 7min EMOM
7 to 1 hang clean + 1 to 7 push jerk
#155
B. 20 rep deadlift (60% #275)
C. 27-21-15-9
Wall balls
Box jumps
200m run to start each round
9:48
A. 185, 205, 215, 225, 235, 245, 245, 255 at tempo
B. Rx with cals on rower
Cals: all right around 1:05
Squats: UB, 7/3, 6/4
BBJO: Kept moving though it
The rounds were 4-4:30. I didn’t get exact times.
I was a sweaty mess before, during, and after. Looking at this beforehand, I had planned on doing some accessory stuff, but I ran out of time and energy.
Great work today Mike! Super fast on the metcon! I feel your pain with the sweaty mess. I love summer so I wont complain but it certainly is a game changer for those of us that only deal with it a few months our of the year.
Thanks Candy! Good work to you too! Yeah, I will take it too. It’s a lot nicer than when it’s well below freezing in the winter in the garage 🙂 I bought some Nuun tablets, and I think that’s helped with my hydration.
Solid work on A
Warm-Up in this heat & humidity had me really sweating. The rest of the day had me dripping.
A.
Sets 6-8 @ 265 lb. June 26 working sets @ 255 lb.
B.
Subbed 25 Calories on BikeErg and 24″ hurdle (no box).
Set 1 – 3:56
Set 2 – 3:50
Set 3 – 3:58
Did Monday’s:
A. Snatch from knee + full snatch every 2 mins for 16 mins
65/70/75/80/85/90(x)/90/90
Not a great snatch day
B. Ten rounds for time:
12 kB swings 16kg
9 pushups
6 toes to rings
11:27
Hi,
Warm-up
A:82.5(2)/87.5(2)/91(2)/96(2)/101(2)/102.5(1)/101(2)/102(1) kg(reps)
B: RX with 25 Cal row
06:55/07:20/07:55
Stretching
Bye
A. 155 x 2; 165 x 2; 170 x 2; 170 x 2; 175 x 2; 180 x 2; 185 x 2; 185 x 2 (170 was where I should have started but back and legs weren’t having it)
B.(took the bar from the rack) 2:51; 2:39; 3rd set couldn’t do the FS so just did jumping squats. The box step overs from the day before really make my back ache so it had enough of bracing with FS by that third set.
Holy moly – monster FS numbers – great work.
Thanks Chris!
super strong! i hope your back loosens up for you.
Thanks Mike!
A. Front Squats (OT2M) 32X1
2 x 175, 185, 195, 205, 215, 225, 225, 225
… nerfed the % from June 26th – trying to avoid post vacation DOMS
B. Every 8 minutes for 24 minutes (3 sets of):
15 Cal AB | 15 – 2p Goblet Squats | 10 – 2p American KB Swings | 15 Cal AB
2:58, 3:08, 3:06
… rough and ragged … the AB is unforgiving.
Yesterday: A) For time 2 km row: 7’49” My PR is 7’31” and it seems like I need to put my chin down and just keep working to get that time back, also reducing the damper to 3 feels kind of akward. B) OT2M x 5: 12 cal bike + MR SHSPU (1 abmat) Got 18 HSPU in total, splits were 6, 5, 3 (with one failure), 3, 1 (with two failures) C) OT2M x 5: 3 kipping HSPU (floor). I wanted to accumulate this work, but I still gotta practice my kipping a lot, feels like my kip is… Read more »
Last 3 set Front Squat 200#
Round 1 @ 155# ~ round 2 and 3 @ 165#
Took bar from ground/assault bike
Averaged 3:35 per round
Hi from Luxembourg,
First session following you training…and it was rough.
A. 40/45/50/55/60/65*3 (1RM is 83kg)
B. done with assault bike and 50kg front squat (4:00, 4:20, 4:35)
Welcome Lilian! Good times on B
Hi Lilian! Welcome!!
Welcome aboard.
Hello and welcome!
Good morning everybody…
A. 135/155/165/175/185/195/205/215. last time I did 195 for last 5 sets
B. round times: 4:26/3:59/4:35; I started Rx but went to 165 after 3 reps in round 1. then stripped to 155 for round 2, then back to Rx for round 3. broke all squats to 2’s, 3’s and 4’s.
A. Barbell cycling On the Minute x 7: Min #1 – 7 Hang Squat Cleans + 1 Push Jerk Min #2 – 6 Hang Squat Cleans + 2 Push Jerk Min #3 – 5 Hang Squat Cleans + 3 Push Jerks Min #4 – 4 Hang Squat Cleans + 4 Push Jerks Min #5 – 3 Hang Squat Cleans + 5 Push Jerks Min #6 – 2 Hang Squat Cleans + 6 Push Jerks Min #7 – 1 Hang Squat Clean + 7 Push Jerks 53% 1rm C&J – projected at 90kg = 47.5kg. Finished all rounds in 19-22 secs… Read more »
That C time is legit son!
Thanks dude, running and wall balls are good movements for me. Also don’t be too hard on yourself with the 2k row time, lots of squats were done the day before!
Made up last nights workout
24:13
Rows – 1:54, 1:56, 2:00, 2:02
Runs – Sloooow as
HSPU – UB (felt really easy)
DB SO – UB and steady,although these were a grind!
HSPU UB…savage! Nice work