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)
followed by…
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
A.
Two sets of:
Landmine Rows x 6 reps each arm
Rest as needed
Tempo Sandbag Squat x 8-10 reps @ 32X1
Rest as needed
*If you do not have access to a sandbag perform double kettlebell front racked squat (24-32/16-24 kg)
B.
Five sets of:
Barbell Z-Press
* Set 1 – 5 reps @ 75% of 1-RM
* Set 2 – 5 reps @ 80%
* Set 3 – 4 reps @ 85%
* Set 4 – 3 reps @ 90%
* Set 5 – 2 reps @ 95%
Rest 2 minutes between sets.
C.
Back Squat
*Set 1: 8 reps @ 65% of 1-RM
*Set 2: 6 reps @ 75%
*Set 3: 4 rep @ 85%
*Set 4: 4 reps @ 90%
Rest 2 minutes between sets
D.
Four sets for times of:
Run 400 Meters
5 Ground to Overhead (225/155 lbs)
15 Bar Facing Burpees
20 Toes-to-Bar
Rest 3 minutes
E.
Three sets for quality of:
100 Foot Bearhug Sand Bag Carry (HEAVY)
Followed by. . .
Bearhug Sandbag Squat + Lunge Right + Lunge Left + 50 foot Carrry (150/100 lbs) x 6 reps
Followed by. . .
60 second Bear Hug Hold
Rest as needed
*If you don’t have access to Sandbags then perform Front Racked Kettlebell or Dumbbell Squats and Carry at a heavy load.
Primer done
A. Done
D. 6:00 @ 205 / 5:40 @ 185 / 5:30 @ 185 / 5:45 @ 185
C. 185/220/235/255
A. Done
B. 2@155
C. 4@375
D. Subbed 500m row: 4:55/5:10/5:03/5:05
B. 95 100 110 115 120
C. 235×8 265×6 300×4 314×4 335×1
D. With 500m row / 5 gto with 165 / 15 burpee over erg / 20 ttb
5:47 5:52 6:05 5:47 5:46
E. 400m d-ball (80#) bear hug carry, 1 drop
A. Done
B. 2 reps @ 147#
C. Last set 4 resp @ 335# (~90%)
D. Feeling sluggish, scale TTB to 15, G2OH @ 205#
5:35/5:26/5:33/5:35
E. Did 1 set KB @ 16kg
A) 25# & 10# plate
75# sandbag x1O reps
B) 55/60/60/65/70 these felt good today didn’t bother bicep
C) 140/160/185/195
D) did with 135# Power clean instead of GTOH everything else RX
4:04/4:02/3:45/3:52
E) Rx 100# sandbag
Power cleans worked well!
A) 95
B) 80/85/90/95/100
C) 175/205 (was supposed to be 195)/220/235 these felt surprisingly good
D) 4:27/4:24/4:18/4:21 Rx
E) done w/ 55# KB
Thanks Tino! I def need one of those shirts but that also says “post your scores!” ??
Hope your day was awesome!!
“You’re fine”
“PS. . .post your damn scores!”
? yes that!
Warmup ✅
A. Done
B. 95/ 95/ 115/ 115/ 125
C. 225/ 265/ 295/ 315
D. 7:27/ 7:57/ 8:03/ 8:09
E. Done
Done ✅
A) Done
B) 70-90# – That was tough!
C) 135-185#
D) 6:04, 6:36, 6:42, 6:13 @ 105#
E) Complete with 60# D-Ball
??
A) done
B) done, up to #95
C) done, finished 4 reps at 235
D) RX 6:20/7:00/7:20/7:21
E) skipped, I was tired lol
Tired ??
Session 1
Warm Up Done
Landmine Row 40kg KB double 24kg
Z- Press Done Basead in 1RM – 60kg
Back Squat
8 91kg
6 110kg
4 124kg
2+1 132kg
E acessory Done Double kb 24kg
Session 2
WOD Barbell 205lb
06’10” 06’02” 06’20” 07’20”
5′-10′ Cool Down Air Bike Light
Seeing the benefits of splitting your session?
yes, because I can concentrate more on each session and doing the workout rested has been helping a lot to keep pace and improve times.
Getting back into the groove a bit
B. BB z-press
1 – 65#x5
2 – 75#x5
3 – 80#x4
4 – 85#x3
5 – 90#x2
C. BS
1 – 185#x8
2 – 210#x6
3 – 230#x4
4 – 240#x4
E. I did 2 sets:
100’ Bearhug Backpack Carry (80#) + 6 Bearhug Backpack Squats + Lunge Right + Lunge Left + 50’ Carry + :60 Bearhug Backpack Hold (80#)
Solid work Corey!
How’s your body feeling after the first two days back?
Soooo sore. But I’m eating more to help out with the soreness.
warm-up: done
A. done with 30# KBs
B. done based off of 90# 1RM
C. done based off of 205# 1RM
I was super surprised I got all 4 reps in that last set, it was a grind!
D. 6:10/6:05/6:10/6:07
400m run
5 ground to overhead @ 95#
15 bar facing burpees
20 toes to kettle bell
rest 3 min
This was probably one of my favorite workouts in a while, thanks!!
E. ran out of time, will do some core later
So glad you got what you liked today then!
A.done
B.done at 50kg
C.done at 100kg
D. Done 155lbs
6:21
5:15
5:21
5:30
E.today not have time
First set must have been a warm up 🙂
Warmup done
A: 15 lb on landmine and 16 kg KBs
B: 75, 85, 95, 100, 105
C: 185, 205, 235, 255 (only 3 reps)
D: 135 lb 7 min per round (but lots of time transitioning inside to outside mask on/ mask off etc.)
E: 20 kg KB, 12 kg KB (and still hard!), 50 lb (highest slamball we had)
That’s a little bit of a pain but you got the work done!
A. Done
B. Up to 185. Missed the second rep. Shoulders roasted today
C. 245/275/315/345
D. Tweaked my upper back/neck on the handstand walks yesterday and the cleans were not feeling good so quit after one round.
Instead – 20 min emom:
1. 12 front rack lunges #145
2. 250m row
3. 15 T2B
4. Rest
Feels tight like it needs to pop. Hopefully I’m all good tomorrow!
Take some extra rest tomorrow then hit wednesdays work Thursday if you’re feeling better ??
A) Done. Those rows are harder than they look
B) 40kg, 43 kg, 47kg, 52kg and 57kg.
C) 90kg, 100kg, 110kg and 117 kg! Really happy about the last set
D) 7:37, 6:57, 7:56 (someone Cut the light during the set ??) Ane 6:57!!!!!
Really happy as it was done Rx
E) No more for today! Body (and especially the legs) is done!
Great work bringing that time down.
Thank you very much ??
A. Skip (time)
B. Zpress 125/130/140/150/155
C. Squat 180/205/230/250
D. Runs were about 2min so I think my route is a bit long. 185 on the bar
4:56/4:47/4:55/4:46
E. 2 rounds at 150# bag
A little extra running is doesnt hurt:)
Warmup done
A. 70Kg SB and 30Kg on bar
B. 30/35/40/45/50Kg
C. 125/143/162/172.5Kg
D. All Rx except did 5 PC instead of S2O; shoulders didn’t want to go overhead today after all the overhead work yesterday.
4:18/4:12/4:25/4:17
E. Done with 70Kg SB; only time for 1 rnd today. Really like this though.
Being smart, moving well and hopefully looking good while doing so 🙂
Definitely feeling better from last week and the weekend. Working out in the early morning during the week now so still trying to find my groove there.
Warm up done
A. Skipped
B. 65/70/70/72/80
C. 125/140/155/160/165
D. 6:52/6:57/7:00/7:10, great workout!!!
E. Done
Solid work Amy!
Was feeling pretty beat up and tired after yesterday’s session so had to make some adjustments today
Warm Up Done
A) Done
B) 105/125/135/145x 2 reps/155x 1 rep
C) 250/285/325/345 happy to hit all these %s for how I was feeling
D) Took out the shoulder to overhead. Went heavy on the C&Js yesterday and just didnt have it in me to do more today. RX otherwise.
3:08, 3:37, 3:54, 3:53
E) Skipped
Good to see you adjusting accordingly and listening to your body.