Warm-Up.
Wall Slides x 5 @ 3131
Y’s, T’s & W’s x 5 per position
Pec Activation x 60-90 seconds
Kettlebell Halos x 10 (5 each direction)
Followed by…
Two Sets:
Push Press x 5 (lightish weight or barbell only)
Overhead Alternating Reverse Lunges x 10 reps
Overhead Carry x 25 yards
Front Rack Carry x 25 yards
Front Rack Lunges x 10 reps
Then…
A.
Every 3 minute, for 15 minutes (5 sets):
Strict Shoulder Press x 1 rep
Suggested loads per set (by %): 80, 85, 90, 95, 95+
Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:
Every 3 minute, for 6 minutes (2 sets):
Push Press x Max Reps @ 80-85% of today’s 1-RM
B.
“Helen”
Three rounds for time of:
400 Meter Run
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups
A. 135,145,155,165,175
Forgot to do Push Press
B. 9:35
Sub-10! Nice!
So, I can’t do KBS or Pull ups, so Helen was right out.
Did a bunch of elbow/shoulder rehab stuff and then
4RFT:
200 m run
10 burpees
200 m run
10 air squats
200 m run
10 push ups
200 m run
10 sit ups.
23:07
And then some more elbow rehab/smashing etc.
A.
1): Strict press: 150# went down from my previous 1RM of 185#. 6 months post surgery now, but just happy to still be lifting overhead with NO PAIN.
2): Max push press at 120#: 20/20 both sets
B.
“Helen”
8.33 rx’d
Been a little since I did Helen last forgot how much it kills the forearms….
That’s it for me today, feeling a little weak. Going to listen to the body and rest up.
Great news on A! And nice work on B!! That’s a legit time!
20.3 for me today.
Deadlifts were Rx. HSPU were 2 max sets then 44 lb kb zpress
Deadlifts: 15/6; UB; UB
HSPU: 11 (10 zpress); 4 (11 zpress);
I finished the set of 9 with 5 seconds left.
81 total reps
B. Two set 5 of 185 bench press one minute rest
Followed by max push press 44 lb kbs
17; 13
Nice work on 20.3! My score exactly. Hit DL 9 at buzzer.
Nice Mike ??
A1. Strict Press x1 – 65#, 70, 75, 80, 85
***30s GHD Prone plank hold between rounds
A2. Max Push Press @ 70# – 21/17
B. Helen – 9:43
400m Run (outside)
21 KB Swings – UB
12 Pull Ups – kipping 6/6, UB, 6/6
***First time I have on record of doing Helen with runs outside and not on TM. 1:29 slower than my best TM Helen.
Nice time! Beautiful day for outside running.
Yes…our outside days are numbered here in NY…have to take advantage to any nice day we get.
Sub-10 is always something to be proud of!
A. 100#/105/110/115/120- strict press x1
2 sets push press max reps at 100#- 13/13
B. Helen- 11:04
So strong Anika!
Thanks Candy! I’ve been doing my crossover symmetry religiously since June, and my shoulders are feeling good ? Great work on the metcon!
Your strict press is ridiculous! Great job!
Thanks Janelle! Sorry to hear about your injury, hope you’re feeling better soon.
Seriously legit presses! Nice! I love me some CrossOver Symmerty! Did you see that they have a hip symmetry now? I haven’t seen one in person but I’m deifinitely interested.
A. OT3M for 6 sets:
20 Alt step back lunges, 50# DBs
10 bench press 185# (bw + 10)
B. 4 rounds:
400m
20 Kb swings
-10:18, did a bunch of pull-ups yesterday.
C. OT2M for 5 sets
GHD sit-ups x 15
A. Strict press single up to 170
A2. Strict press 2xMax reps at 135
7/8
B. Helen
3 rounds:
400m run
21 American KBS #53
12 pull ups
(2:58/3:03/3:03)
9:05
Nice!
… left shoulder is jacked up from a blind side on the ice over the weekend … adjusted accordingly.
Warm-Up as Rx
A. Strict Shoulder Press (OT2M)
1 x 115, 125, 135, 145, 155, 160, 165, 170, 175 (60-90%)
B. 3 RFT of: 400m Run | 20 – 1.5p American KBS | 5 – SHSPU
8:10
C. Shoulder Mobility – 10 minutes
I feel like there is more of a story to this…hope it’s healing up quickly!
Squats /Helen (home/ Sean / Decker) WU 4 min Bike 500 m row 2 rds 10 Air Squats (focusing on warming knees and ankles) x 30 sec hold PVC PTs -Ts/Ys /Ws 3-5 sec pause holds in each position. rotate hands -High Knees double taps -Leg sweepers A. Squats 1. 265 x5 2. 315 x5 3. 345 x 9 A1. 5×10 185/200/220/235/245 B. “Helen” 3 rds FT 400 m run 21 KB Swings (70/45) 12 Pullups Results: 10:05 Sean: 11:40 Decker: 2 rds+ run 9:15 (first time back after month layoff from knee strain) “As Iron Sharpens Iron, So Shall… Read more »
2nd week of keto low carb.
Went with BP today as I did 20.3 yesterday. Spare the upper delts.
A. BP 5 sets. Higher reps
Weights 115lbs, 135, 135, 135, 115.
B. Helen as prescribed
10:50. [Rd. 1 was 3:20]
Felt better again today. Runs were pretty slow at just over 2 min. Swings and pullups ub. Def took a few seconds to breath between movements. Still staying a tad conservative due to dietary changes.
Damn good time on Helen for someone who usually claims they hate to run! Excellent work JB!
How are you liking Keto?
So far I like it. But I am still pretty early on in it. Just starting to feel good and having some good morning energy and mental clarity that people claim to have. Def need another week to see how things progress from just a feel standpoint. Food is good..love cream cheese pancakes and coffee with butter coconut oil heavy cream and cinnamon is solid! As far as fitness effects. Still hard to tell. I have noticed diminished doms effect and so far no noticeable effect on overall strength. I do notice some lack of leg stamina. Struggling with row… Read more »