Workout of the Day
A.
Three sets, not for time, of:
Scapular Wall Slides x 6-8 reps @ 3030
Quadruped Extension-Rotation
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x 10 each
Side-Lying Windmill x 10 each
B.
Four sets for times of:
Run 400 Meters
10 Box Jump-Overs (24″/20″)
20 Pull-Ups
30 Shoulder to Overhead (95/65 lbs)
Run 400 Meters
Rest 5 minutes between sets
A. Done
B. 5:25, 5:35, 6:10, 5:58
Felt good this am so I did some back squats and tried that Triple 3 workout- 42:55. Row 11:00. DU’s were very labored and took forever- done at 17:00. Took me almost 1200m into run to settle down into my stride. Kept repeating Brent’s mantra and it really worked for me. Last 2 miles much faster than the first. Thanks Brent!
A: done B: 5:29, 5:39, 5:38, 5:40 Almost subbed everything in the middle but a and playing with movements seemed non destructive to my pull and neck tweak. First round of pull-ups was 12/8, last 3 were unbroken. PP ub. Ran in monsoon. Had to be careful about slipping on box jumps and off pull-up bar because of water. Good day. Rest tomorrow. Remember guys, something I heard in a video if you have t heard it. It was Dan or Josh. Once your uncomfortably in the run and your hear normalizes. Remember you can ALWAYS run just a little… Read more »
Nice work Brent! I knew you couldn’t resist doing this today. Be sure to chill tomorrow!
Very consistent. Nice job Brent!
It’s been a long time since I tasted my lungs. That was absolutely terrible!
5:25; 5:28; 5:54; 6:32
First 3 rds UB, fell apart in the 4th. Last run felt like I was running with bricks on my feet. Best pull-ups of my life!
Excellent work!
Holy smokes, you guys are fast!
Megan Becker (50/5’5″/130)
A. Done
B. 7:15, 7:17, 7:50 (felt my hamstring on the runs in the third round, and felt my back arching on the push press/jerks, so I decided not to do the 4th round. I absolutely HATE not finishing a workout, but it just seemed like the smart thing to do.)
Nice consistency Megan!
Great job everyone!
Listen to your body at this point. Over training this close to the Games can be very detrimental.
A. Done
B. 7:15, 8:34, 8:18, 9:30
Notes: totally ran out of gas on the last round.
You weren’t re only one!
I can hardly wait to get down to low elevation for these types of workouts. There just isn’t any oxygen up here. At least it seems that way…lol…
Great job Brett! At least you did the 4th round! The person I talked into doing this wod with me was so excited when I stopped. She didn’t even want to do the last round.