Warm-Up.
Wall Slides x 10 @ 3030
Pec Activation
Followed by…
Every Minute on the Minute for 6 minutes (2 sets):
Station 1 – Parallette Shoot-Throughs x 3-5 reps
Station 2 – Single-Leg Glute Bridges x 10 each leg
Station 3 – Dead Bugs x 10-12 reps
Then…
A.
Every 90 seconds, for 15 minutes (10 sets) of:
Bench Press x 3 reps @ 20X0
Use between 65-75% of your 1-RM bench press and focus on moving the barbell as quickly as possible from your chest to full elbow extension. If you don’t feel powerful driving the barbell off of you, reduce the load and focus on speed.
B.
Five rounds for time of:
30 Double-Unders
15 Push Presses (95/65 lbs)
15 Push-Ups
A. 75 kgs
B. 11:30 @ 9 cal Assault Bike, 12x PP 35 kgs, 12x PU
A. 135/155/185/205/215/225/230/235/240/245
B. 6:32
A. 105-4 rds/115-3rds/120-3rds
Should have been doing 120 or higher but used first couple rds to warm up
B. Rx 13:30
How quickly you lose DUs and my shoulders were not happy with pushups
A. 95 x 5, 100 x 5
B. Subbed air squats for push ups. My neck/ shoulders were already tight as heck from sitting all day so I punted. I know I changed the stimulus some but was still a good workout
8:37
A. Front squat 3 reps at 20X1
185, 205, 225, 225, 225, 235, 245, 255, 265, 245
B. 7:02
C. Crossover Symmetry + V-ups
Luke, you suck ?
Yesterday’s work
1rm deadlift
Up to 365 which ties my pr! I’ll take it with my decreased workout schedule. That went up really well, and I failed at 375. That was a heavy 10lb!
Metcon Rx
4+18
Props to all of you that got to 6 rounds! I’m slow at cycling the single arm c&j.
It’s always takes me by surprise that a few pounds just pulls the plug on the lift. I’m like can 5 lbs really be that much different. Yes. Yes it can. 🙂 Great work!
PM.
C. Death by Echo Bike
2-4-6-8-10-12-14-16-18-20-22-24(fail @19)
A. Bench x 3 @ 20X0 – all sets at 105# ***felt super good today..very smooth B. 5 Rounds for time – RX – 9:12 30 DU – 1 trip in R2 15 Push Press – 8/7 all rounds except the last round 8/5/2 15 Push Ups – 8/7, 5/5/5 rest of sets ***Broke the PP right from the start hoping it would help keep the Push Ups manageable. I think it may have helped a little..but the Push Press and Push Ups got really slow and hard real quick. C. 1 Mile Run – 8:25 ***Just got a “brand-used”… Read more »
Nice work today
Great work Candy! Strong work on the bench, and good work finding a treadmill. Was it one that was hardly touched?
A. All sets done at 95#
B. 9:58- pushups were SLOW!
Great work Anika…the pushups definitely got slow quick…I thought the push press was just as hard and slow…blah…the shoulders and tris are going to hate me the next couple days!
When I saw this workout, my already sore scap and shoulder muscles began to weep quietly. I am thinking it the better part of wisdom to sub out the push ups. (Since my back was so tight last week that it put my back out and it’s just subsiding.)
Any ideas for a sub? Fewer reps?
Can’t wait to see what you decided to do!
Make sure to play it smartly!
???
A. Bench Press 10×3 #215
B. 5 rounds
30 double unders
15 push press #95
15 push ups
8:37
Good race.
JT kickin some A$$ again today!
A. 80 kg
B. Shoulders stiff today so subbed for 5 x 20 cal assault bike, 50 double unders: 9.28
Nice work Patrik…looks like you picked a great sub for time ratio in B…but man that had to be tough paired with DU!
Thanks Candy, yeah, it got a bit spicy in the end 🙂
A. Bench Press (OT90s) as Rx:
10 sets of 3 w/ 85kg
B. As Rx: 8:44
DU: UB | PP: UB | PU: UB, 3 sets of 5-5-5, 5×3
… holy Triceptacons … PP to first set of PU is/was rough.
Super fast B Chris! I feel like if you needed to break the push ups down into triples then this one isn’t as “fun” as it looks on paper?!!
OH press (deload) / CFI (home alone) WU 2 rds 500 m row. beat first round time -10 ea Xs & Ys band stretch -10 Glute bridges -10 Rotator cuff presses -Double tap High knee skips (driveway) -10 Dead Bugs A. OH Press (deload) 5×10 95/95/115/125/135 B. 5 rds FT 30 DUs 15 Push Press (hold for 2 count on top) 15 pushups Results: 9:45 This at first look seemed like easy work. It proved to be otherwise. My right shoulder started to beg for mercy. I kept going. this one was bad after any press. Needed to dead hang… Read more »
A.
Bench press @ 80kg
Kept it speedy.
B.
Double unders were terrible when trying to warm them up, so I subbed single unders x 2
5 rounds
60 single unders
15 x 43kg push press
15 pushups
9:28
All single unders UB
Push press – UB, UB, UB, 10/5, UB
Pushups – broken up heaps. Mostly quick triples
Shoulders and triceps gone. Surprisingly breathy
Great work Shaun! B looks fun…on paper…but you all are scaring the crap out of me now!