A.
Every 3 minute, for 15 minutes (5 sets):
Strict Shoulder Press x 1 rep
Suggested loads per set (by %): 80, 85, 90, 95, 95+
Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:
Every 3 minute, for 6 minutes (2 sets):
Push Press x Max Reps @ 80-85% of today’s 1-RM
B.
“Helen”
Three rounds for time of:
400 Meter Run
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups
Compare today’s training results with January 3, 2018.
A. Bryan – 100#, 105#, 115#, 120#, 125# (f). 100# x 22, 18.
B. Bryan – 11:23.
First time posting. Been following on and off for the past year or so all the way from New Zealand in the bottom corner of the world!
Few days behind in the programming so maybe I’m the only one who even knows I posted this.
Built up to 77.5KG (170 freedom units) 5KG PR!!!
Max unbroken @ 85% – 65KG – 18reps and 13reps
Helen RX – 10:10 PR!! Last time was 11:37
Totally stoked on today’s testing. Improvements all round. Just gotta sort out my diet now… doing Helen at 102kg ain’t fun
135/155/165/175/180
155×6
Helen: 8:44
A1. 126/132/141/151/156
A2. 126. 18/17
B. 12:00. Runs just sad.
A1: 100/105/110/120/130 for a 5# PR. Felt really good. If I had fractional plates I think I could have hit 133ish.
A2: 13/13 @ 100
Helen
B: 10:45 Rx. 24kg KB. Pull-ups 8/4, 7/5, 4/3/3/2
Couldn’t find a previous Helen time and I don’t recall it specifically so not sure how that compares for me.
Luke and Anika
Did Saturday’s team workout
In teams of two, alternating each movement, complete ten rounds for time of:
500/400 Meter Row
10 Overhead Squats (115/75 lbs)
10 Burpee Box Jump-Overs (24″/20″)
31:52
A. 125,130,135,145,160! PR! It was so unexpected!
Then went 135×1 tweaked something in my right shoulder. Didn’t hurt very bad. But I decided to call it quits after the first set.
B. My hamstrings were burning in this one! Felt good! 8:14 RX
Smoked it!
Thanks! Legs were feeling fresh after the weekend…we’ll see how they feel at the end of the week…haha!
Awesome job on Helen! Have you done it before?
Thanks! Yes, I have a few times. I didn’t record my times though. I was going for sub 8:00 this time, but I think I was a little too slow on the runs. My hamstrings were on fyia! ???
A1. Strict Press
5×1
155, 165, 175, 185, 195, 200(F)
195 is current 1RM so I’ll take it
A2. Max rep Push Press @85%
165lb X11, x9
Excited about this shoulder Press cycle!
B. Helen
8:32
Those are big numbers!
Impressive work Chad
I ditto that! Great job!
A1. 75,80,85,87(f),75,85 (current PR is 87…couldnt get it today)
A2. 75# ~ 22/19 (same weight as1/3..but 2 more reps each set)
B. Helen RX – 8:41 (8:31 on 1/3…couldnt string pull ups well today)
400m run on treadmill
21 kbs @16kg all UB
12 Pull ups 7/5, 4/4/4, 3/3/3/3
C. 3 sets NFT
BB hip bridges x 10 @ 85#,105,115
BB roll outs x 10 same weight as bridges
Roll to candlestick x 10 (no hands)
Front lean on rings (superman) x 60s
Solid Helen time overall!!
Awesome work Candy!! Crazy good Helen time. Also looks like your shoulder is back on track! Impressive numbers on the hip bridges
Next time we do Helen can you run for me?
Absolutely, as long as you do all of my rowing! Deal?
So fast!
22 reps…wow
A1. Up to 145 failed 155
A2. 8/8
B. 13:32
I think this was the first time I have done Helen. I subbed a 500m row for the run. It was sleeting while I was working out. I’d like for spring to come anytime now.
Good work everyone.
Back at the academy for a 2-week in-service.
A. Up to 165#. Happy with it as being back to strict press is still a new thing.
B. Helen Rx 8:34. It’s high 40s here and my lungs are on fire!! Took a KB out to the track which has pull-up bars nearby.
C. 2x 50ft HS walk. I’ve never done more than 20ft before, limited to 15ft in my garage. Was stoked so I didn’t try again.
D. 6min plank.
Same here man. Temp was in the 70s this weekend and it snowed this morning.
Not the usual Spring at all. Great work today
Those outside wods are the best, even if it’s cold!
A true 400m at the track.
It felt good to run around an oval for once
Nice work!! Awesome session
Thanks!
Cold pull-up bars…ew! Great job! Especially with the HS walk!
A. Strict shoulder press to 165.
B. Helen RX. 8:57 (2:41/5:45/8:57)
We were super similar today.
For Saturday, I attempted to do as much as I could on my own, but calf still will not let me squat with any sort of depth.
For today.
A1. 135/145/155/165/175
A2. 150 – 11/12
B. Did row instead of run 9:50
A1. Up to 145 (5 under 1RM). Tried 150 2x’s but got stuck staring at it.
A2. 120# 12/10. The 2nd set got tough quick.
B. 7:52 Rx’d with 1000m bike instead of running. Right knee is bothering me but the bike felt fine. Everything UB. The bike got tough after the 1st round
Right in your wheelhouse. Good job.
WU. 20 DUs/Strict SP 95# X3/20 sit-ups (3Rds.)
A1. 120/130/135/145/155 added a 6th to 160
A2. 130# 16-18
B. Rx 11:41 missed 1/3/2018 WOD
Worst plan ever did thursday yesterday – seated press/ pu/ push press so today was rough. Also still fighting off my husband mainlander disease. Neti potting like it’s my job!
A1. 80/85/90/92-Gail/91.5 pr hah barely
A2. @78# 30/20- I did reps UB and rested the rest of the time. Couldn’t feel my arms for set 2.
B. Helen RX 13:40
6 sec faster than last time but last time I did strict band pu so I’m calling it a PR.
C. Lay on the floor and die because it’s 82 with ridiculous humid.
+1 for the nasal rinses!!
Every day this week most day am& pm but I think the virus is starting to win!
You might be a psychic…next time you want to do a Sunday workout, DON’T do whatever first comes to mind because that will be the next day’s programming!
Today’s A. 145, 155, 165, 175, 190
Friday’s A. 5 -345, 5 – 375, 3 – 415, 2 – 435, 1 – 455, 3
Solid strength numbers Nathan!! Did you see my posts last week about reaching out to me?
Yes Wes. I’m going reach out!
A.) 100, 105, 110, 115, 120. Ties jan 3rd.
B.) last time i subbed .6 mile bike for run, so did the same for comparisons sake. 10:16. Shaved about 20 seconds off time.
Way to go!
Shaving time is good!
20 seconds is huge! Great job!
A1: In kg’s 52.5/57.5/62.5/67.5/70(f)
This equals my current best, I’ll take it!
A2: 57,5kg x 15/12
B. As Rx: 9:50 (1s PR haha)
Last time I remember I did Russian swings and this time I went hybrid, so I’m actually pretty satisfied with a 1s PR haha. Swings and PU’s all unbroken, could’ve pushed a bit harder on the runs and the swings (by pulling the KB back down). Goal for next time <9:30 !!
Accessory
EMOM for 5min:
5 Hollow Body Rocks, 5 V-ups, Hollow Body Hold until the clock strikes 30s
You’ll get sub 9:30 I’m sure next time!
PR star!
A1: 135/145/155/165/170 (5# PR)
A2: 16/16 @135
B: RX @8:51
Transitions from pull ups to treadmill were slower than anticipated, but overall happy with the time.
400M run: 1:28/1:32/1:29
Kbs: U/U/U
Pull ups: 8/4,6/4/2,7/3/2
Awesome training today! Great job on the double PR!