A.
Five sets of:
Unsupported Seated Strict Press x 3-4 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes
B.
Complete as many rounds and reps as possible in 15 minutes of:
400 Meter Run
8 Strict Pull-Ups
12 Strict Handstand Push-Ups
C.
Every minute, on the minute, for 6 minutes:
Minute 1 – 8-10 Supine Ring Rows @ 2111
Minute 2 – 45 Second Prone Plank Hold
Yesterday’s
A. 25, 30, 35 – walking lunges
B.
1. 7 + 24 – 16kg hybrid swing
2. 3 + 5 – 20# DB, 20” box ( my feet were cramping sooooo badly on these!)
3. 10 + 3 all unbroken.
C. 2x
10 twisting hip touches (in plank)
10 dips
5 HSPU negatives
A. 55/ 65/70/75/80
B. 3rds +400+ 8
Subbed seated pu and box hspu
C. Done
A. Seated Press
5 x 3-4
135-140
Frustrating lift today. Failed a couple attempts at 145 (only 2 reps) so dropped back down to 140 to finish it off.
B. AMRAP 15
Row 500
12 HSPU sub w/ barbell
8 strict pull ups
4 rds
A.115(4),125(4),135(4),145(3),155(2, F on 3 rep) excited because one year ago I could barely press 135 above my head while standing!
B. 3+12 HSPU are rough!
C. Done. The ring rows were tough after the strict pull-ups!
Great progress Silas! That’s incredible man.
Thanks!
Luke
A: 4×135,145,155,135,135
B: 3+4PU
C: done at tempo
A. up tot 60kg/135lbs
B. 3rounds + 400m run. SHSPU’s went out the window completely in round 3
Good volume accumulator!
C. 10 Supine ringrows with squeeze at the top. 45s prone plank with squeeze.
A. 135 (4), 155 (3), 155 (3), 155 (3), 145 (4)
B. RX for 2 rounds in the 40-degree rain pushing a stroller
then 2 rounds subbing 60 double-unders for the 400
final total was 3 rounds plus 18
C. Done (did 10 ring rows and held the plank for :60)
Goal was just completion on this one since I was wrangling my 11-month-old son most of the time and fighting the elements.
Well done man great work!!
Haha. Sounds like an extra challenge!
Halt Clean 5×2: 205lbs
Back Squat 4×8: 235 lbs
Push jerk 5×2: 195lbs
B: as Prescribed
4 rounds + 1 run and 8 pull-ups
C: done as prescribed. 10 ring rows, 10lbs on back for planks.
A. 105 / 125 / 125 / 125 / 125 (3). Confidence was lacking there in the seated position.
B. 500m row (snowing ?), 8 SPU, 12 SHSPU. 3 + 100.
C. 10 ring rows at tempo
45s plank on TRX bands
Snow sucks! We haven’t even really started melting up here yet. Good work despite the weather!
A1. Up to 125×4. The last set I got 2 reps at that weight.
A2. Lunges from two days ago. 60 lb kb
Four rounds
20 60 lb kbs
8 strict pull-ups
12 115 90 degree presses
10 shoulder taps
I look forward to getting in some more work this weekend. I felt strong and I’m getting much more comfortable and confident with the hspu progression work.
awesome work Mike!!
Thanks bro. You killed it too!
Decided to hit part A this evening. Glad I did. Felt STRONG.
115×4
135×3
140×3
145×3
155×1
A. 105/115/120×4, 125×3, 125×4. Had a good fight to get that 4th rep on the last set.
B. Rx’d 4+14. Broke gymnastics into 2 equal sets each round.
C. Done with 1 rows and :45 plank on forearms
A.
115×4, 135×4, 155×4, 165×4, 185×3
B.
4rds even. I subed 500m row for the run because my knees where not feeling great.
185 for 3 is solid man! Nice!
High hang clean up to 170 (#5) or
Hang clean up to 195
Clean up to 225 failed 235
B. Amrap 10
10 G2OH 115
10 burpees over barbell
4 rounds
Moving on up with your cleans, great progress
Yea have actually prd a few weeks in a row until yesterday new max is 230 thanks brother
Awesome work!!
Nooner …
A. Seated Shoulder Press (OT3M)
4 x 140, 145, 150, 155 | 3 x 160
B. 3RFT as Rx: 9:24
… have a good weekend folks.
GL with the flu this weekend, hope the rest of the pack doesn’t get it
Sounds like some scotch is in order. I hear it has medicinal qualities
Very impressive. I hope the young one feels better soon
A 95, 115, 125,130,130
Bsubbed 200 SU and did 6 HSPU +6 pike push up
3r +8 pull up. Did 6HSPU after
C done
I am going to need someone to send in the marines. I am home alone with leftover Easter candy.
Put it all in the BACK of the freezer…. 🙂
Not a bad idea. Unfortunately I would still know where it was… Not sure if I could handle that kind of pressure ha ha!
we have a Code Bunny in our hands, I repeat, this is not a drill, we have a Code Bunny!!!!!
Thanks, Jorge.
Just eat 1 piece….I triple dog dare you!
Dare accepted… failed. 🙂
Not by much though. Work got busy and mostly saved me.
I recommend a single sitting binge, a few tears, dash of regret, followed by a healthy dose of forgiveness and empty promises.
This sounds like a well thought out plan. Almost as if it has happened before.
Wednesday’s Work
A1. High Hang Clean x 1 Rep: 135/135/140/150
A2. Hang Clean x 1 Rep: 165/175/185/185
A3. Clean x 1 Rep: 205/215/225/235 (F)
B. 10-min AMRAP
— 10 G20 (115 lbs)
— 10 Burpees over Barbell
Rx: 3 + 7
Still kicking the crud ?
pretty amazing work for a sick kid
Get well brother. That’s a big clean!
Been switching between here and Comptrain.
A. #115/135/155/165/175
B. 4+400m+13
C. Subbed ring rows for B.B. 16x and did weighted prone plank with band and #35 kb
Did yesterday’s
A. Lunges with 55# DBs, a little too easy should have gone heavier, but hey it’s Friday!
B1. 6 rds even w/24kg
B2. 3rds w/ 25# DBs and DB step-ups instead of box jumps.
B3. 8 rds, kept the pace at 30s each rd.
Have a great weekend everyone!
dude, how is the knee pain?
A little better but still there, it reminds me I’m alive! I may try Chris M’s remedy tonight though?