PERFORMANCE
Warm-Up.
One set of:
“General Rowing Warm-up”
One set of:
Arms-only rowing x 10 reps
Hips-only rowing x 10 reps
Legs-only rowing x 10 reps
right into…
Row x 30 seconds at 20 strokes per minute
Row x 30 seconds at 22 strokes per minute
Row x 30 seconds at 24 strokes per minute
Row x 30 seconds at 26 strokes per minute
Followed by…
One set of:
“Banded Pushing Warm-up”
Pallof hold x 30 seconds per side
Banded Press x 10 reps high, 10 reps chest level, 10 reps towards floor
Banded Tricep Extensions x 10 reps
Lat Press-Down x 10 reps
Then…
A.
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 3 reps
Suggested loads per set (by %): 70, 75, 80, 85, 90+
Once you have found your 3-RM, then perform the following…
Every 3 minutes, for 6 minutes (2 sets):
Bench Press x Max Reps @ -10 to 15 lbs off today’s last set
B.
Three rounds for time of:
40/30 Calories of Rowing
20 Toes to Bar
Active Recovery Day – 1000m Swim
137 laps alternating under water / free style every 15 laps
A. Floor Press (no bench) 170-185-195-210-220 / 205 x 5, 205 x 5
B. 13:16 Rx. Grip was gone and TTB ended up being pretty much strict after the first set.
Good job everyone!
Did yesterday’s. Did not push it hard as my body is just plain tired.
34:25
Did 1 ski erg and 1 row each round.
A)195/205/225/245/260 max reps @245 4/4 got buried going for that 5th rep
B)10:40
WU ✅
A. 105/125/135/145/160
8 @145, 7 @145
B. 12:09
Added in:
3 sets
10 Rev Fly (10# at slow tempo)
10 tricep extension (25#)
5 HS Kick up + Hold
Found a 1RM @315(PR)
A: 5×5 @265
B: 12:45
A. 165 failed 1 177.5
150 8/6
B. Rx 11:02
3x @ 185, 200, 215, 230, 245 (missed: did 2x, 1x)
4x, 3x @ 230
3x, 3x @ 225 (little extra for missing @ 245)
Ran 3 miles (24:24)
Bench needs some work– I don’t think I’m getting enough work in there. Will adjust moving forward. Medium run pace… Felt good
No warmup and it showed
Only warmup was
5-135 5-185 5-205
A. Emom 2 min
3-225 3-235 3-245 3-255 3-265
7-225
B. 3rds
30 cal row
20 tie to bar
11:34
A: 225, 230, 235, 240, 245
225 – 5,4
B: 20 minute recovery walk outside. Very sore from last two days.
Lovely workout after yesterdays 🥵 legs were crying on the rower 😵
A 50kg/55/60/65/70//9 reps 65/7 reps 65
B 12:30 Rx
Extra: BMU práctica 6′ EMOM 2-3BMU
A: 4x 205
5x 205
B: 9:09
Bench
2 sets of 8 @ 155
WOD. 12:17
A. Up to 255
245 for the second part
B. 9:30 Rx
A) worked up to 185
6 reps 170
5 reps 170
B) 10:04