Workout of the Day
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A.
Three sets, not for time, of:
Kettlebell 90/90 Exercise
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x 6 reps each arm
Kettlebell Arm Bar
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x 6 reps each arm
Skin the Cat x 3-4 slow and controlled reps
B.
Three sets of:
Jerk Balance x 3 reps
Rest as needed
Keep the loads light here, work on perfect mechanics.
C.
Jerk
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 80%
*Sets 4-8 – 1 rep @ 90+%
Rest as needed
D.
Five sets for max reps of:
45 seconds of Strict Handstand Push-Ups
Rest 15 seconds
45 seconds of Strict Pull-Ups
Rest 15 seconds
45 seconds of Strict Ring Dips
Rest 15 seconds
45 seconds of Airdyne or Rowing for Calories
Rest 15 seconds
A. Done
B. 85, 85, 95
C. 90, 105, 120, 135 x 2 (stopped b/c back started hurting)
D. Attempted strict HSPU before starting the wod and couldn’t figure it out, so I did kipping for the wod
HSPU: 9, 8, 8, 6, 5
SPU: 8, 8, 7, 6, 7
SRD: 8, 10, 10, 9, 7
Row: 9, 9, 9, 10, 11 (transitions got better so I got more calories toward the end)
Should I have done negatives instead of kipping HSPUs?
A. Done, new for me
B. 95, 115, 135
C. 145, 175, 205, 215, 225, 225, 235, 235
D. SHSPU: 15, 10, 10, 8, 6
SPU: 15, 15, 12, 12, 12
SRD: 15, 15, 15, 12, 12
ROW: 20, 20, 19, 18, 22
Loved it!!
A: done w/1.5pd. Felt good!
B: 135, 145, 155#
C: 175×3, 200×2, 230×2, 255, 255, 265, 265, 275# – last rep ugly
D:
SHSPU: 12, 5, 4, 4, 5 – within new 34″ regionals width. Tough
SPU: 15, 11, 10, 10, 10
SD: 16, 11, 10, 10, 10
Airdyne Cals: 32, 32, 29, 30, 29 – traps started cramping bad the final 15s of the last round. Had to coast. Nothing left.
6’2″ isn’t awesome for HSPU. 🙂
That is why I must get better or grow an afro before the games!
A. This was good stuff.
B. 95, 115, 135
C. 1-140×3, 2-165×2, 3-185×2, 4-8 210
D.
Strict HSPU 11, 5, 3, 2, 1
Strict PU 12, 7, 6, 5, 6
Strict Ring Dips 11, 8, 5, 4, 4
Row-Cal 12, 15, 16, 15, 17
Right shoulder is trashed. I need it to get better soon.
Today’s program consisted of virtually everything I hate (and therefore suck at) so I forced myself into a good mood and attacked. I did treat myself to some fun afterwards and joined the class for a modified version of 14.5 (#75/regular burpees). 9:57 A. Done. Not sure old people are supposed to bend like that anymore… B. Up to 205 C. 245. Felt very slow & achy today so I stopped after 1st fail D. Strict HSPU 2,2,2,2,2 Strict Ring Dips 18,15,13,10,10 Strict PU 11,9,11,8,7 Cal 18,17,18,17,17 Thank you Nichole for your suggestions on HSPU. Did 1 single every 20… Read more »
So glad to see you knocking out those HSPUs!!!!! That is wonderful! What a beautiful day for you today, lots of learning – those are the BEST training days! Way to keep the HSPU consistent.
A. Done B. 40kg C. started at 60kg worked up to 85kg, right index finger and joint were injured doing 1 rm clean during the qualifier, missed 115kg and bent the finger back, was black and blue for a week, still really sore so going easy on it until it heals D. Strict Handstand Push-Ups 2, 0*, 0*, 10, 7 Strict Pull-Ups 10, 8, 7, 7, 6 Strict Ring Dips 12, 10, 8, 7, 5, Airdyne * Note, could not get a strict HSPU on round 2 or 3 so did a kipping and then slow negative descent 3 times,… Read more »
Hey Terry – just wanted to check in and see if you were able to get the training session down to 60-90 minutes!
Haha, yes no problem when I pay attention to the details:)