A.
Two sets of:
Biceps Opening Curls
x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
followed by…
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
B.
For max reps:
165-185/105-125 Push Press @ 10X3
Rest 60 seconds
145-165/95-115 lb Push Press @ 10X3
Rest 60 seconds
105-135/75-95 lb @ 10X3
Rest 60 seconds
95-115/55-75 lb @ 10X3
(THIS IS NOT THE SAME AS JUNE 23. This week you will be holding the barbell overhead during the 3 second pause, and there must be no pause at the bottom position – it must be touch-n-go off the front rack and back overhead. Breath and hold for 3 second overhead before starting the next rep. Perform as many reps as possible, but terminate the set if you fall off of the tempo.)
C.
Three sets of:
Decline Dumbbell Bench Press x 6-8 reps @ 30X1
(aim to use the same weight used last week)
(https://vimeo.com/147137391)
Rest as needed
Landmine Rows x 6-8 reps @ 21X0
Rest as needed
D.
For time:
50/35 Calorie Assault Bike
40 Alternating Pistols
30 Pull-Ups
20 Hang Power Snatches (115/75 lbs)
Rest until the running clock reaches 12:00, and then…
For time:
30 Chest-to-Bar Pull-Ups
30 Overhead Squats (115/75 lbs)
E.
Three sets of:
Hand Plank Shoulder Circles x 10 reps (clockwise)
Hand Plank Shoulder Circles x 10 reps (counterclockwise)
Hand Plank Knee-to-Elbow x 15/30/45 seconds (right leg)
Hand Plank Knee-to-Elbow x 15/30/45 seconds (left leg)
Reverse Snow Angel x 15/20/30 reps
Stretch Body Hold x 15/30/45 seconds
Forgot to post:
A, C &E: class wod and accessories
B. Found this tempo harder. 185/165/135/115
8/8/9/10
D. 600m run, pistols, fat bar pullups, DB snatch 70#
6:45 or so. Pistols were good.
30 fat bar chest to bar
30 single DB OHS 70#
About 3-4 mins
A. Done
B. 75/65/55/45Kg
4/8/11/15 reps
C. 30Kg DBs and 50Kg BB
D. Rx 6:47/2:17
Echo – 2:30
Pistols – UB 1:15
PU – 15/15
HPS – 4/4/4/4/4
C2B – 15/10/5
OHS – 20/10 (should’ve been UB)
E. Done
I feel SO much better today!! I don’t think I realized how much I felt weighed down, and my anxiety is SO much better today! ?? I made up yesterday but did today’s conditioning. And worked up to a pistol thruster with a 24 kg KB just for fun bc my friend mentioned it haha Yesterday A) done Yesterday B) up to 55 Up to 105 Up to 115 Up to 125 Up to 135 Yesterday C) backsquat:165/190/215/225/235/215 x 9- I was pretty shocked by this! Today D) 6:08 Rx 1:58 Rx Today E) done I’ll add the pressing from… Read more »
Glad you were able to unload your emotions and move on! I appreciate you opening up and sharing!
Great days work!
Thanks Tino! You’re very helpful and I’ll always value your insight and feedback. ? can’t thank you enough!
A- done
B- 80kgx10 70kgx10 60kgx12 50kgx15
C- done
D- done
E-done
✅
A) ✅
B) 105 x 5
95 x 10
75x 16
65 x 15
C) decline with 25#
Landmine with 85#
D) 35 cal bike
40 alt pistols to wallball
30 pull ups
20 alternating db snatches subbed for snatches
To much snatching and overhead my elbows and bicep are starting to get irritated ?might have to start modifying more or just do one day of snatching. 5:33
30 CTB
30 OHS
3:30 wasn’t going to do the ohs and totally should’ve skipped these did not feel good on arm. ?
E) ✅
Stay off any overhead for the next few days. lets get rid of that inflammation. No pressing or overhead!!
Sounds good definitely on board with that don’t want to go backwards. ??
Had time for B-D today
B: 165×8, 145×10, 105×12, 95×14. Holy shoulders ??
C: No bench at the home gym so I did floor press 50#
Landmine row with 45# on bar
D: Forgot the 12:00 min mark and finished at 12:30. Then did the next round at 12:00. Some distractions with my wife since she is working out with me now
Great work squeezing all this in! Hope the distraction wasn’t her beating you to bad ?
A) Done
B)185 x 6
165 x 7
135 x 9
115 x 12
C) Used 50s, and then 115 on Bar for Landmine Row
D) 7:45
4:05
E)Done
??
A. Bicep/Tricep openers
B. PP @ 10X3: 115×8; 105×9; 85×12; 65#x15
C 3 sets of Decline Bench Press 40#x8 @30X1 and Landmine Rows 45#x8 @ 21X0
E. 3 sets of core work done
All the strength and accessory work ?
A) Done
B) No barbell today, will do tomorrow. Did last Wednesday’s nose breathing.
C) Done with Single KB rows instead of land mine
D) Modified as:
600m run
40 pistols
30 pull ups (on a soccer net ?)
20 alt DB snatch
5:53
30 pull ups
30 DB Overhead Squats
2:35
E) Done
?
Is the landmine row one arm on the side or between the legs?
By side.
Got it! Thanks Tino!
Also what’s a stretch body hold ?
If you clock the link it’s in the video 🙂
Oh sweet I didn’t realize there was a link!! Thank you ☺️
A.done
B. Done 4 rep 70kg/ 7rep 60kg
/12 rep 50kg / 15rep 40 kg
C.done db 17,5kg and 40kg
D. barbell 40kg 7:35 second 5:35
E.done
A. Two sets of: Biceps Opening Curls x 5/5/5 reps Rest as needed Triceps Opening Extensions x 5/5/5 reps Rest as needed 12 kg db followed by… Rear Delt Warm Up Two sets of: Incline T Raises x 10 reps @ 2121 6 kg db (face down, raising straight arms at 90 degrees) Incline Y Raises x 10 reps @ 2121 (face down, raising straight arms at 45 degrees) Incline I Raises x 10 reps (face down, raising straight arms in front) B. For max reps: 75 kg Push Press @ 10X3 4 reps Rest 60 seconds 65 kg Push Press @… Read more »
Nice work Vittorio!
A. Done
B. 82,5kg/10
72,5kg/11
62,5kg/9
52,5kg/9
C. Did db bench and db row with 40kg db’s @8reps
D1. At work, so no bike, 600m run instead, scaled snatches to 10reps(felt funky, no pain but instability in the r shoulder). 7.37.
D2. With strict pullups, 3.22.
E. Done
Fun day ??
??
Hello!!
A) Done
B) 4 x 105lb – 6 x 95lb – 10 x 75lb – 13 x 55lb
C) 25lb Decline Bench Press / 70lb Landmine row
D) 9:54 with Echo Bike and 55lb Barbell
5:42 with 55lb Barbell
E) Done
Have a great day! ??
A. Done
B.
185: 11
165: 10
135: 11
115: 15
C. 60/70
D. RX 5:44/2:13
Couldn’t get comfortable after this legs and forearms were blown up
50 cal assault Bike 1:17
Pistols about 2 min
Pull ups ub
Snatch 12/8
C2b ub
Ohs 22/8
E. Done
50 cals bike 1:17 ??
He’s pretty damn fit!
A1. Two sets of: Biceps Opening Curls x 5/5/5 reps @ 3 kg DBs Triceps Opening Extensions x 5/5/5 reps A2. Two sets of: Incline T Raises x 10 reps T: 2121 @ 1.5 kg DBs Incline Y Raises x 10 reps T: 2121 Incline I Raises x 10 reps T: 2121 B. For max reps: 40 kg Push Press T: 10X3 @ 2 reps 35 kg Push Press T: 10X3 @ 5 reps 30 kg Push Press T: 10X3 @ 10 reps 25 kg Push Press T: 10X3 @ 20 reps C. Three sets of: Decline DB Bench Press… Read more »
Smooth sailing today!
Howdy!
A. Done.
B. 7@165 – 10@143 – 13@105 – 15@95
C. 60 lb DBs and 90 lbs
D 9:23 with strict Pull-Ups, then 4:39 with Supinated barbell two (chest to bar): barbell @ 95 lbs.
E. Done.
Have a great day!
? ?
{Forgot to post yesterday:
A. Done
B. Built to 255#
C. 285/305/345/365/385/2@345#
D. 5:00/4:49/4:33~last set did BBJO instead of BMU bc dealing with a Palm tear since comp}
Today:
A. Done
B. 13@185#
10@165#
10@135#
11@115#
C. 95# DBs
D. Rx- 7:42/3:34
E. Done
Your hands still not healed up?!
Got a blood blister under the tear over the weekend ??♂️
Was traveling home yesterday so hit Monday’s session
A. Done
B. 75 95 115
135 155 165 175
185 195 205 215
225x 3 touch n go doubles 230 x 1 touch n go
C. All around 4;00-4:30
D. Done you go I go carry style
Hope you had a fun holiday weekend!
Left elbow is still fucked, so no upper body movement…
A) T raises done
B) 50 cal bike, 40 pistol, 30 box facing burpee box jump over, 20 kb swing 32kg, 10 cal bike erg
Around 8’, more for quality than speed
C) 500 DU for time
Every 2:30, inc.: 0:00 1000m bike erg
E) done, love these core stuffs, super cool
What are you doing to get it healthy?
I gave a lot of mobility and some massage to it on Friday, but since I’m not sure what’s wrong with it, i don’t know that should i force and move it or not. Today i bought some cream, but other than that i giving (trying) to it some rest. Don’t have too much else idea.