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.
Six sets of:
Barbell Z-Press
* Set 1 – 5 reps @ 50% of 1-RM (established 2/18/20)
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 10 reps @ 50-55%
* Set 5 – 10 reps @ 55-60%
* Set 6 – 10 reps @ 60-65%
Rest 2 minutes between sets.
C.
Back Squat
*Set 1: 5 reps @ 70% of 1-RM
*Set 2: 3 reps @ 80%
*Set 3: 1 rep @ 90%
*Set 4: 10 reps @ 75%
Rest 2 minutes between sets
D.
Every 5 minutes, for 30 minutes (6 sets) for times:
63 Drag Rope or Heavy Rope Double-Unders or 100 Double-Unders
21/16 Calories of Assault Bike
7 Burpee Box Jump-Overs (24″/20″)
Goal is to finish each set around 3 minutes, so adjust accordingly.
E.
Four rounds for quality of:
60 second Wall Sit
Rest 15 seconds
30 second Bear Hug Sandbag Hold
Rest 15 seconds
100-Foot Bearhug Sandbag Walk
Rest 60 seconds
A. Done
B. 65/85/95/75/85/85 lbs
C.Due to knee pain @135 Box Squat
D.80 DU’s, 21 cal Bike, 5 BBJO
3:00/3:10/3:20/3:20/3:30/3:30
E. Done
Hope the knee feels better soon!
Warmup primer done mixed in with part a with 50lb dumbbells
B. Z press 45×5/75/85/100/75/80/85
C. Legs score from Monday did sqts for both snatch & cj
D. 3:14 almost fell on first two bbjo’s lol /2:56/ 2:52/2:48/2:48/2:52 Rx…rds2/3 unbroken on 100 dubs tripped up once or twice on the rest.
That is good to train with squats in the oly lifts. It may feel a little harder at times on the body but repetition is what will get you there
A) 25 plate on bar for landmine rows
75# sandbag x 10 reps
B) 35/45/50/40/45/50 these felt better today only slight strain in bicep on last 3 reps
C)150/175/195/160
D) done with 100 dubs
2:30/2:40/2:34/2:38/2:27/2:36
?
E) done with 90# sandbag
Way to really bring down the time on the second to last set. It is great to push that one.
??
Long day at work short on time. Happy I got this much in
B. 65 75 90 3×10@75
C. 245 280 1@315 1@325 10@270
D. With 100 du / 21 cal row / 7bbjo
All sets between 2:46 to 2:57
These felt good. 5 of the du sets ub, happy with that
Glad you could squeeze it in!
rear delt Done
A done barbell 35kg KG 24kg
B Done basead in 60kg
C Done 102kg 117kg 132kg 110kg
D RX Done 100 D.U
3’09”
3’30”
3’11”
3’27”
3’46”
3’45”
and 5′ Cool Down Light Run
E Done sandbag 50kg
Great job fighting on that last round and coming down a second.
Thank’s Hunter!
It was a very hard, physical and mental training.
A. Done
B. 65/ 75/ 95/ 65/ 75/ 95
C. 245/ 275/ 315/ 255
D. 3:05/ 3:05/ 3:12/ 3:04/ 3:10/ 3:06 (need to push myself more on that bike, I’ll start to do so)
E. Done
The bike the the game on this workout!
WU: ✔️
A: bar with 25# on it. 44# KB squats
B: 75×5, 90×5, 105×5, 75×10, 85×12, 85×14. Did more because of a little friendly competition with my buddy hahaha. Just had to edge him out
C: 195×5, 225×3, 255×1, 205×10. All belt-less felt strong
D: 2:46, 3:13, 3:46. DU’s got me bad. Bike and burpees were good. Only had time for 3 rounds ??
E: No time
Love that competition between friends! Pushes you that little bit extra
Warm-up: done
A. done w/ 40# KBs
B. done based off 90# 1RM
C. done based off of 205# 1RM
D. scaled to:
75 DU
13 cal assault bike
6 burpee box jumps
2:25/2:27/2:27/2:26/2:24/2:28
E. had to skip today, we’ll get it tomorrow!
Super consistent! Great job!
A: done
B: 60; 70; 80; 55; 65; 75
C: 195; 225; 255; 205
D: done so hard
E: done, thankfully less hard
Good work!
Completed all lifting
For D: did 100 DU
Set 1: 3:28
Set 2: 3:22
Set 3: 3:41
Set 4: 3:50
Set 5: 4:01
Set 6: 3:57
Completed part E
Great job Jull! Looks like a consistent drop off and then able to speed that last one up.
A. Done. 24 kg tempo squats.
B. 70/80/95/70/75/90
C. 235/275/305/250 squats are feeling really solid. Can’t wait to re test my max. Hopefully back up near 400 soon!
D. 2:43/2:44/2:42/2:51/2:47/2:44 (100 DU and echo bike) is the echo bike harder?! I think it is haha.
E.Done. 30 second KB squats and KB FR carry.
Excited your test too! Lets do it, 400!!!
Zpress 75/95/105/75/85/95
B Squat 195/225/245/205
Metcon 2:14/2:18/2:23/2:38/2:24/2:13 (full send to beat my fastest round) rx
Did 1min on 15sec off 8 rounds (4 each)
Wallsit
Plank
Will likely do E tonight at home with the sandbag
Glad you are going to be able to get it all in hopefully!
Warmup done
A. Done
B. 45/50/60/45/50/55
C. 135/155/175/145
D. 3:18/3:11/3:23/3:37/3:42/3:34, that was a great metcon!
E. Done
Good work today. Way to bring that last set back down.
Warmup done
A. Done; 70Kg SB
B. Done as OHP
C. 133/152/172/143Kg x 10
D. House packing and short on time. Got in 2 rnds Rx with 100 DU. Will redo D in it’s entirety later today.
2:37/2:34
E. Done 70Kg SB
Love the SB work; please keep programming it. Breaking down the garage gym today for the house move. Will be on a 5 day break for our move and back on Monday. looking forward to the break, though moving is its own workout.
Ah moving a gym is so much “Fun” haha
A) 30 kg on rows, 2x 24 kg KBs for Squat
B) 30kg/37kg/42kg/40kg/40kg
C) 91 kg/ 104kg/117kg/100kg
D) 2:36/2:34/2:36/2:31/2:35/2:48 (2x fails on DUs).
All sets were done with 100 Normal Double Unders
E) Done with 150# Medicin Ball
It is awesome having such a heavy medball. Love those
Warm up done
A. Done 95# for row 110 for squats
B. 105/125/95/105/115
C. 285/325/365/305×10
D. 1:52/2:06/2:16/2:14/2:08/2:08
12:44 total working time
RX with Zeus rope and box facing bbjo
Used the forward knuckle grip .. wow what a difference only got tripped up once. Forearms still fatigued but that’s a nice trick!
E. Done 150# sand bag
It worked! Unconventional but efficient!
much better!
WU done
A) 24kg kb done
B) 35-42-50-40-42-45kg done
C) 105-120-135-113kg done, happy for the 10 reps
D) with 100 du
2:21 2:21 2:12 2:23 2:35 2:59
Had to make a quick job phone call after the 3rd round and got some bad news of course, after that totally lost the focus
E) class started, so had to move away
4 rounds
60” wall sit
45” hs hold by wall
15” rest between movements
Sorry to hear that dude but hats off to you for coming back and finishing out your session.
I tried to clean the head afterwards with the moving, which was more or less successful i guess
Warm up done
A) Done
B) 95/115/85/95/105
C) 265/305/345/285
D) 70 Double Unders/21 cal/7 BBJOs
2:40, 2:45, 2:35, 2:49, 2:42, 2:39
E) Done with 150lb Dball
Solid days work Patrick!
Rear Delt Warm Up Done
A. Landmine Rows (20+5 kg)
Tempo D-ball Squat (50 lbs)
B. 17/ 20/ 23/ 18/ 20/ 21 kg (55-65%)
C. 53/ 60/ 68/ 56 kg
D. Rx with Double-Unders
2:49/ 2:43/ 2:43/ 2:42/ 2:44/ 2:42
E. Done with D-ball (100 lbs)
Moved well today!
Howdy!
Warm up. Done
A. Done with 50 lbs and 45 kg sandbag.
B. 30-36-42-30-33-36 kg.
C. Skipped.
D. 2:45-2:40-2:38-2:38-2:42-then baby Jesus said hello, I saw the light, and did the las one in 2:32. If you see my legs out there, pleas LE send through fedex. Thank you, you’re welcome!
E. Done.
Have a great day!
A little expensive to send from SD so you’ll have to come get them 🙂