Warm-Up.
Banded Scarecrow x 30-60 seconds per position
Wall Slides x 5 @ 3131
Scapular Push-Ups x 10-15 reps
Followed by…
Every 90 seconds for 9 minutes (2 sets):
Station 1 – Kettlebell Windmills x 5-10 reps each arm
Station 2 – Pec Stick (or Medicine Ball Activation) x 60 seconds
Station 3 – Single-Arm Kettlebell Thrusters x 10 per side
Then…
A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Landmine Press (Left) x 8-10 reps @ 21X1
Station 2 – Landmine Press (Right) x 8-10 reps @ 21X1
Station 3 – Banded Overhead Triceps Extensions x 30 reps @ 1010
Station 4 – Farmer’s Carry x 100 Feet (heavy!)
B.
Complete as many rounds and reps as possible in 12 minutes of:
3 Weighted Pull-Ups (35/25 lb DB)
6 Push-Ups on Dumbbells
9 Dumbbell Squats
A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Landmine Press (Left) x 8-10 reps 20 kg
Station 2 – Landmine Press (Right) x 8-10 reps @ 20kg
Station 3 – Banded Overhead Triceps Extensions x 30 reps @ 1010
Station 4 – Farmer’s Carry x 100 Feet 115kg
B. RX 9 rounds
Warm-up
A) Landmine press with 15 and 2’5 kg plates.
Farmer carrys with 60kg each arm. I did them
as slow as i could.
B) Metcon: 12 rounds.
I used one 15kg db for the pull ups and two of
them for the squats.
Did yesterday’s
A.
HSW – tried to make sure every effort was at least in 5’ intervals.
RMU progression
No rope so did extra HSW
B. Uhg
AB cal – No monitor just 3 min effort
DBSS – 25/24 – 25# DB
Row- 47/47
Ring dips 15/15 – at least half used toes to assist.
Kind of thinking i’m the only one who did the originally planned workout, but those weighted pullups in part B were brutal. on the 6-7 sets I had to break them up. 35lbs is a big add on but it was super fun. Can’t wait to do it again.
Today’s A:
Landmine press 70# on the bar 10 reps each arm
Two red bands for tricep extensions
104# (60 and 44 lb kb) in one hand then repeated 100 ft with other hand.
Yesterday’s A:
60 sec nose to wall handstand hold
6 towel pull-ups (in place of rope climbs)
3 roll to candlestick and low ring progression and strict rings dips
Today’s B: with 44 lb kbs for squats
8+6
This one I was able to do on an even pace.
… flu tore through the house and I got caught up in the wake … likely my last “gym” training before the Christmas Break so decided to touch a little of everything. A. Back Squat (OT2M – % 65, 70, 75, 80, 85) 235×5, 255×4, 275×3, 295×2, 315×1 B. Deadlift (OT2M – % 65, 70, 75, 80, 85) 295×5, 315×4, 335×3, 355×2, 375×1 C. EMOM for 9 minutes (3 sets) of: C1. Landmine Press (left) 21X1 w/ 55#: 10, 10, 10 C2. Landmine Press (right) 21X1 w/ 55#: 10, 10, 10 C3. Farmer’s Carry 100′ w/ 100# DBs (not easy)… Read more »
Great job on pushing through a ton of work. I hope the family is all healed up!
Sounds rough! Good luck finding those 7lbs. Hopefully a healthy break.
Will there be an Online Competition this year?
Chris
Limited time this am. And baulked at my 10 degree garage. Living room work.
10 rounds
15 push up
20 sit ups
20 air squat
Took about 20 min. Went pretty smooth and steady.
I wouldn’t have wanted to do the garage at that temp either. I bought a small radiant heater for my garage this year and it’s been a nice addition.
Heat source def sounds like a good addition!!
3000 m row (Quick Conditioning test)
(home/alone)
WU
A. 3000 m row for time
E2M stop and perform
20 Situps
10 pushups
Results: 20:01
3000 m time: 11:45
9 rds SItups /pushups
180 situps
90 pushups
This was a hood quick push srint style workout, if I went slow on row the S/P would have made me pay. Maintained 1:53 stroke time or below duration on rower.
“I will sing praises to my God as long as I live”. Psalms 104:33
I like your style Seth. Well done!
Give it a shot?