Dynamic Mobility, Activation and Warm-Up
Banded Pec Stretch x 45 seconds per side
and then …
Openers and Activation
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)
A.
Take 20 minutes to build to today’s 1-RM Bench Press.
B.
Three sets of:
Dumbbell Death March x 20 steps
Rest 60 seconds
Tricep Banded Pulldown x 15 reps (use a light band)
Rest 60 seconds
C.
“Little Giza”
25 Pull-Ups
50 Wall Ball Shots
100 Double-Unders
50 Wall Ball Shots
25 Pull-Ups
35-54: 20 lbs to 10′ target; 14 lbs to 9′ target
55+: 20/10 lbs to 9′ target
Time Cap: 15:00
D.
Three sets of:
Banded Hip Bridges x 20 reps (fast)
Rest 45 seconds
Reverse Snow Angels x 15 reps (slow and controlled)
Rest 45 seconds
Additional Row Session
For time:
Row 5,000 meters
DMAWU) done
A) 200#
B) done
C) 9:19
D) done
BUSY WORK DAY LIMITED TIME
AM – 5 MILE RUN
PM – WORKED ON 1 REP BENCH HIT 275, FAILED 300 (RECENT PR 305)
Warmup Done
A. 73kg, did not try more felt enough today (old PR is 77kg way back)
B. Done used 12kg DB
C. Time 7:11rx
first PU unbroken second 13-7-5,
wb first 25-15-10 second 15-10-10-10-5 DU 50-50
D. Done
Did 3km row right after in 14:30 not the best in row Not time for more
DMA & warm-up done A – Bench Press – 140# PR! B – Death march w/ 25# DBs / thin purple band C – 13:38 Rx – kipping pull-ups, started with a set of 10, but things went downhill from there, just chipped away at them for remainder of first set and for the entire second set. WBs – first round 5×10, second round 15-15-10-10. DUs – let’s just say I got them done… eventually. Forgot to use my inhaler before the workout today (I get sports asthma in June/July because of allergies). Had a hard time breathing! D –… Read more »
DMA – done
A. 75 – 95 – 115 – 125 – 135 – 145 – 155 (Tie PR) – 165 (Spotter touched bar so I’m not counting this as a clean rep.)
B. Death March with 20 lb. DB’s/Red band
C. Tore up my hands a bit with Snatches the other day. Didn’t think pull-ups would be doable today with Giza Metcon.
D.
Optional Session – 5 km Row
22:24 – Goal was to keep the spm under 24. (20 – 22 – 23 – 24 – 24/1000).
Warm up done
A. Bench 80#, a 10# PR ?
B, do e with 25# DBs
C. 236 reps (14 pull-ups left).
D. Done
Wod: did operation red wings wod today for the 14th anniversary.
4 rds 95#
3 bear complexes
200m run
8 bar face burpees
200m run
8thrusters
200 m run
21:08
Bench: 145# today. Previous max is 150# i stopped at 145# because it was a struggle after the operation red wings wod.
Fun day! DMA done! AM Gymnastics lesson: the usual work on srict MU and shspu. 🙂 PM: A. bench – pr at 125! Almost had 130. 🙂 Next time. 🙂 B. done using 35s for death march and a thin blue band for tri pull downs. C. Time: 10:44. I was hoping for sub 10 but I should have done something to elevate my heart rate beforehand. ? Started out strong (for me) on pull ups: 10/7/6/2, and WB 10/8/7/8/7/5/5, then my DUs were terrible! Small sets. But I didn’t rest long. WBs got super spicy this time around, but… Read more »
A. 245
B. Done with 50lb DB
C. 7:02, PU – UB, WB 30-20, 25-15-10, DU 80-20
A. Bench. Made 145. Failed 152. Old PR is 150
B. Single leg RDLs instead. 2x35lb DBs.
C. First time doing DUs since qualifier.
7:14
25,50,100 all unbroken then 30/20 and 3 sets on last pull ups. Kinda fell apart there.
Who is Little Giza by the way?
Optional-
Did the row while watching the USA soccer game. Wasn’t going for PR, just working on technique. Butt and hamstrings were still on fire. Ug.
A. Bench Press 294 lb
B. 48 lb (each hand) Death March
C.13:18 PU 25 – WB 30/20 – DU – 6/44/30/20 – WB 15/10/15/10 – PU – 10/5/4/3/3 OUCH!!!
Excellent job Marcos!!
Thanks Nichole. I’m happy to be back.
A) 255
B) ✔️ W 50’s
C) 7:12
D) ✔️
So fast Jessie – awesome work! How did your pull-ups feel?
So good!!! Better than ever…both sets fast, tight, and unbroken.
A – worked up to 132,5 kg / 292 lbs – my Life PR is 137,5
B – ok, First time doing death march so used 22 lbs dumbell
C – 10:45
25 ubk
20-10-10-10
30/30/20/20
15-15-10-10
10-9-6
Tool too much time btw Wallball sets on Second set
D – Ok
I hope you enjoyed that posterior chain exercise!
A. 305 struggled but got it , stopped there
B. 50s
C. 7:14rx
25ub, 30,20wb, 100du UB tripped up at first ,20,14,16wb, 18, 4 lol, 3 pull-ups last set
Not sure what I could’ve done different to the rep schemes not to just die at the end.
D. Done
Crushed it! Great job!! This one should leave you feeling pretty wrecked if you apply yourself well 🙂
It was pretty nasty, next time I’m breaking pull-ups early 15/10 right from beginning see how that goes. Dibs felt great and they are a weakness
DMA) done
A) 300lb
B) done with 50’s and green band
C) 8:25
Wall balls 40/10 , 20/15/15
Dubs 4 trips( disaster)
Pull unbroken both sets
D) done
A) bench press 57.5 kg, which is a PB, thanks Nichole!..
didn’t a different workout based in movements that will be in a masters competition next Sunday
5 rounds 400 m run, 15 dumb elk thrusters 10 kg 15.42
Which competition Karen?
It’s a masters competition next Sunday in the uk
Gianni age 38
A 125 kg
B skip
C 8.55
Great job Gianni!
warmup ok
A 120 kg
B 20 kg dumbbells
C 9:24
D ok
39/6’4″/215 ROMWOD + Warm-Up A. 300# New PR by 25#, although 300 is what I’ve been basing all of my bench %’s off of. Still felt good to finally get it! Had to go to Gold’s Gym for this one because my wife didn’t feel comfortable spotting me on a max lift. Hit 300# so decided to go for 315# because that’s just what you do at Gold’s Gym, right?!? Almost got it, but ultimately needed a spot. Fun times! B. Done C. 8:58. This was a great workout to attack! Started unbroken on PU and WB. Would have loved… Read more »
Massive PR!!! Congratulations – you are in the 300 club!!!
A. Bench 120
B. 17# kB death march
C. 9:46
Great job getting sub 10 on that!