Warm-Up.
Wall Slides x 10 @ 3030
Lunge Matrix x 3 steps per leg to each position (forward, lateral, reverse, bowler)
Followed by…
EMOM for 6 minutes (3 sets):
Even – Tall Jerks x 3-5
Odd – Overhead Alternating Reverse Lunges x 6-8
A.
Every 2 minutes, for 16 minutes (8 sets) of:
Push Jerk + Split Jerk
Build over the course of the 8 reps to today’s heavy.
B.
Three sets for max reps of:
60 seconds of Dumbbell Box Step-Overs (55/35 lb DBs; 24″/20″)
60 seconds of Strict Handstand Push-Ups
60 seconds of Push-Ups
60 seconds of Strict Pull-Ups
Rest 60 seconds
Are step overs done with one or two DB’s ?
April 22 WOD
Loved all the hip opener and glute activation warm ups!!
A. 5 Sets
BSS x 6 @ 30X1 – 45# DB’s each hand for all (wow set 4&5 were SPICY on the glutes and grip)
SGBOBB Row x 8 @ 21X0 – 85# for all (WELL HELLO FOREARMS!!!)
B. 2 Rounds for times – 6:45 / 6:45
50 Cal Row – 3:46/3:52
50 WB – All broken up
Rest 5 Min
***WB focus was to keep the body upright and tight even if it meant smaller sets.
Back from another work trip, did strict Cindy yesterday so I scaled back today’s a little:
A. EMOM 16: push jerk+ split jerk. Worked up to 185#, keeping it light for extra reps and form work.
B. Subbed walking lunges for box step overs. I also just went about 80% in the 1st rd and matched that effort in the final 2 rounds.
Lunges- 24
SHSPU – 10
Push-ups – 23
Strict pull-ups- 13
Rode the AB for 10mins @55rpm to cool down.
Super consistent, looks like no fitness lost while you’ve been away!
Evening session:
3×15 stationary dips
4 sets
1.Reverse snow angels x15 + 2 kg plates @3131
2. Farmers carry 32 kg KB ~30 m
(Till my upper traps start to take over too much)
3. Single arm kneeling DB press x8 25 kg
3×15 banded triceps push down
Have also a nice weekend peeps!
A. Up to 285, missed 295. Bracing felt super strong.
B. As rx
15/16/15
17/11/9
21/21/?
12/12/9
Working on upper body strenght and endurance.
Today was fun. Have a nice weekend team.
Solid numbers man! You too have a good one!
Missed going into the gym today (bummed because this looked fun) but went on a 4 mile run because the weather was BEAUTIFUL out!
Anika
A. 75/95/105/115/125/135/145/ a pretty ugly 150 ?
B. Subbed khspu with 2 mats underhead 16/6/19/12
17/9/13/11
16/5/14/11
Happy Friday everyone!
Luke
A. 165,175,185,195,205,215,225,235
B. 16, 10, 34, 13
16,10,34,12
16,6,30,11
C. Three rounds for time
50 yd sled push @ 190lbs
20 sit-ups
5:20
Invictus really has it out for everyone’s shoulder this week!
Check that one off the agenda.
I knew it!
Did something to the inside of my knee yesterday, so didn’t get crazy today.
A.
85, 95, 105, 110, 115, 120, 125, 125 for the push jerk only. Couldn’t rack it so dropped it to the floor and didn’t want to push my luck and hurt my knee more since it was unstable on the first lift. My 1rm is only 135 so 125 is pretty heavy.
B.
BSO – 25# DB as felt shaky with 35’s
18, 17, 20
SHSPU – abmat 13, 11, 10
Push ups – 26, 25, 25
SPU – 14, 12, 12
A. 185-255 with a F at 245, should have gone a little higher
B. 2 rounds rx gym closed
A) 3rd weightlifiting session of the week. Did power snatches, clean+front squat+push jerk complex and a 1 rep back squat EMOM B) EMOM 15′ (3 rounds each) 1. Double 50lb dumbbell box step overs – 16/15/13 2. SHSPU with yoga mat – 10/10/9 3. Push up – 30/25/21 4. Strict pull up – 15/11/9 5. Rest – set a new PR for laying down in the floor almost dying after the last round C) 3 rounds 1. Pallof Press x 10 @2020 2. Side plank- 45″ each side 3. Ab wheel rollout × 8 Hero day tomorrow. I’m planning to… Read more »
A. 800 Meter Run 9 Hang Power Cleans (185 /125) 21 Bar-Facing Burpees 800 Meter Run 15 Hang Power Cleans (135/95) 21 Bar-Facing Burpees 800 Meter Run 21 Hang Power Cleans (115/85) 21 Bar-Facing Burpees Round times and breaks of HPCs 5.22 5/4, 6.17 8/7, 6.01 11/10, 17.30 total, includes about 30 secs of plate changing. Scaled 185 down to 160, but likely could have done 185 in 3s. Need to believe in myself a bit more. B. 3 Giant Sets: 9 Dumbbell Bench Presses. Build to heavy 9. Went 25s 27.5s 30kgs each arm 15 Dumbbell Bent Over Rows… Read more »
I hope you’ve got some Giant Sets left for some popcorn in part D.
When you do the sauna, do you alternate between hot and cold? Just curious. I loved the sauna in Helsinki! Especially jumping into the sea between sweat sessions.
… great warm-up – enjoyed the tall jerks – great way to drill the movement pattern.
A. As Rx (except: PC+PJ+SJ)
155, 165, 175, 185, 195, 205, 215, 225
B. As Rx
55# DBs Box Step-overs: 13, 13, 12
Strict HSPU: 17, 13, 10
Push-ups: 25, 25, 25
Strict Pull-ups: 14, 13, 12
… ragged finish to the training week – have a swole weekend folks.
A.
PJ + SJ 85-105-115-125-130-135-140-145
B. As Rx
35# DB Box Step-Overs 14, 14, 16
Strict HSPU 8, 8, 6
Pushups 22, 24, 22
Strict Pullups 10, 12, 10