A.
Five sets of:
Barbell Z-Press x 5 reps
Rest 75 seconds
Weighted Strict Pull-Up x 5 reps
Rest 75 seconds
Build over the course of the five sets to today’s heavy 5-RM for both movements.
B.
Complete as many rounds and reps as possible in 10 minutes of:
40 Double-Unders
10 Alternating Dumbbell Snatches (55/35 lbs)
10 Chest-to-Bar Pull-Ups
Fitness Part A: 3 sets
Z Press 45#, 65#, 80#(7) stopped at 7; shoulder is kind of goofy; and didn’t want to hurt it
Strict Pullups (nonweighted) 8,5/3,8
Rear Delt Flys 10 w/ 5#, 16 w/ 5#, 12 w/ 7.5#
Ab Wheel Roll Outs 10,10,10
Performance Part B:
4+50 Nightmares from 19.5 came flooding back with the c2b
Nice work! I hope the shoulder feels better soon.
Hi folks,
Didi not post for a while due to knee recovery. Training since Xmas was mostly upper body and gymnastics.
Todays wod part A:
Z-press: 75-95-105-115-120 (failed 5th rep) My first time doing this movement.
weighted P.U.: 5x 10-15-20-25-35 (should have started at 20…)
Modified B (can’t jump)
12 Cal AB
10 DB snatch @ 50
10 C2B PU
4 Rounds (Assault bike just roofed my heartrate and really slowed pace in the last 2 rds.)
I’ve been sick the past two days after being healthy all winter. I did the deadlift workout from two years ago. Deadlift x 15 reps @ 2011 at 225 (about 60%) HSPU UB-5 I added 10 pike pushups after that each set Deadlift x 10 reps @ 2011 at 275 (75%) HSPU UB-5 Deadlift x 5 reps @ 2011 at 305 (83%) HSPU UB-4 I was really please with those today. B. Rx 115 lb power clean and push press 1+10, 1+6, 1+4, 1+3 During the second set, I was mad with my performance, and then it hit me how… Read more »