Warm-Up.
Two sets of:
Perform 30 seconds each of the following movements…
*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Banded Squats
*Station 4 – Side Plank Hold
*Station 5 – Russian Step-Ups
Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.
A.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 6 reps @ 80%
*Set 5 – 6 reps @ 80%
*Set 6 – 6 rep @ 80%
Rest 2-3 minutes between sets.
B.
Three rounds for time of:
30 Wall Ball Shots (20/14 lbs to 10′)
25 Kettlebell Swings (24/16 kg)
20 Box Jump & Step Down (24″/20″)
A: 94, 107.5, 122, 3x 107.5 kgs
B:12:20 @ 5 kgs WB, KB 16 kgs Swing
A. 245/295/325/295/295/295
B. 10:06
Messed up my % but still happy with the weights
Warm-up
A: 95/110/126/112/112/112 kg
Stretching
A. Back Squats 165-185-215-185-185-185lbs
B. 11:56 (3:16, 4:15, 4:31). Subbed Sandbag Thrusters @ 30lbs for the Wallballs.
A.
155, 165, 190, 175, 175 x 5, 165
B. 10:08
RX.
Struggle bus. Felt super low energy
A. 215/240/275/240/240/240(missed last rep)
B. 9:56 RX
Fitness
60-70-80kg squats, 70# db rows
13:17 medball clean sub for wb
Yesterday’s Warm up made me rethink my life choices. Did an extra 30 sec on the tuck hold. (Thought is said 60 sec) A. Got my first dead start strict HSPU (started with my head on the mat) and then couldn’t get any more but used half an abmat (put mats on either side) and did like 8. HS walking. Still not getting much more then 5’ at a go. Working on finding that sweet spot between no movement and wild flailing. Around 40’ total. B. Uhg this was ugly. 3:45, 3:29, (felt a surge on energy), 3:35 (realized I… Read more »
July 19 WOD A. Jackie – 8:45 (3s slower than in April and 33s slower lifetime) 1000m Row – 4:21 50 Thrusters – 30/11/9 30 Pull Ups – kipping 20/10 ***I had a faster row time in this Jackie than in previous attempts…and my sets of thrusters and pull ups were larger…maybe smaller sets is actually faster…HMMMMM B. 3 Sets BSS x 8 @ 301X1 – 35# DBs DJBSS x 12 @ 10X0 ***I actually figured out the way this was meant to be done by the 3rd set…nuff said C. 3 Sets 10 GHD Glute/Ham Raises 10 Weighted Hanging… Read more »
Evening session:
4 rds @tempo
15 leg extensions 50-70 kg
10 Single arm KB row 32 kg
4 rds
6-8 Wide grip straight bar pull down 85 kg
15 ab Wheel roll outs
A. Back Squat (OT3M)
235×5, 275×3, 315×1, 285×6, 285×6, 285×6
… final reps on the last two rounds were rough
B. As Rx: 9:33 (hybrid swings)
Well done Chris! Flying through B!
A. Done based off 330#
B. 11:10 Rx, I’m very slow on the step downs right now trying not to re-aggravate my Achilles.
Strong on A, train smart on B!
A.
185×5
215×3
245×1
225x6x2
225×3 – died.
B. Done Rx: 10:30
Ded!
A. Skipped strength today – this is 5th day on and tired
B. 10:38 Rx – wall balls slow me down – 30/10s/10s on the sets. Unbroken on kb and bj. Exhausting!
Nice job even with breaking up the WB. Rest day tomorrow?
Good push, that’s key imo.
A. Back squat
165lbx5, 195×3, 220×1, 195×6, 195×6, 195×5
B 3R4T
30 wall balls 20,10 / 10×3 / 10×3
25 kettlebell swings all ub
20 box jump
12:15
Went pretty well. Wall balls slowed me down as usual. Have a hard time pushing through on those. Box jumps slow and steady.
Pacing strategy looks good on B!
Well done!
Thanks, was hoping a little closer to 1200. Oh well. Nice evening session!
A. 15 mins handstand walk practice – working towards full shoulder taps, pretty fatiguing by the end! B. 5 Sets of 3: Muscle Snatch. Moved from 40-55%, working on high elbows in the pull and quick turnover C. Emom 5 5 touch and go squat snatch at 60% 1rm = 40kg First time trying touch and go squat snatches, went fairly well! No misses and speed under bar stayed consistent. D. 5 Rounds: 10 Power Snatches 95/65 10 Box Jump Overs (24″/20″) Power snatches didn’t feel as light as expected, perhaps due to the volume before! Would like liked to… Read more »
Looks like a good day. Glad the touch n go squat snatches went well. No wonder the snatches are looking better. Lots of work!
Thanks JB, definitely feel more confident when they come up in a workout now!
A. Back squat
5×100/3×120/1×135/6×120/6×120/6×120
B. 3 RFT
30 WB
25 KBS 24 kg
20 box jumps
All sets UB besides box jumps in 10.10
11:50