A.
Three sets of:
Barbell Glute Bridges x 8 reps @ 20X1
(go heavy on these!)
Rest 30 seconds
Dumbbell Death March x 20 reps @ 3011
Rest 30 seconds
Supinated-Grip Strict Pull-Ups x Max Reps @ 1111
(stick to the tempo – one second pause at top and bottom)
Rest 3 minutes
B.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
30 Kettlebell Swings (24/16 kg)
20 Alternating Pistols
A. 135, 225, 225
25# for death march
10, 8, 10
B. 4+71 Rx
A.
@70kg
@15kg db
8-6-6
B.
2rd+50reps RX
Luke
A. 135, 155, 175
27.5,35,35
10,9,8
All @ tempo
B. 3+87
Yesterday did my own thing because I got out of work late. 1 snatch +2 OHS 65/65/65/70/70/75/75/80/80/85/85 Lift into 1 rd of below 4pu-5 rds kipping/rest strict rd band 20sec bar hang- 5 rds pron hold r st sup flex elbow hold Today A1.135-3rd at tempo A2. 20# rx A3.1 min nose to wall hs hold B. 40DU- rd1/3/4 UB other broken all over 30KBs 35# 1 rd American rest Russian 20 “pistols” to a 20” box 4rds+70 Would have had 5 but had to yell at my “coach” aka the dog to get out of the street and into… Read more »
A.
GB: 3 sets @tempo @205lb
DM: 3 sets @tempo @40lb db
PU: 3 sets @ tempo x8,8,8
B. Rx
5 rds + 30DU
Legs were going to explode. Hopefully tmrw is bench or presses. No legs!!
Yeah Chad! Way to haul ass bro
Wow super fast B! You were flying
A: 225/275/295. 60 DBs. 4/5/5. Did pull-ups pronated because I can’t read lol.
B: 3+44. Subbed DUs with jump tucks, and used a band for upper body stabilization on the pistol squats.
C: 50 sit-ups/60s rest/30 sit-ups/45s rest/20 sit-ups/30s rest/max sit-ups
Massive A man! Way to go!
Good C! I gave it a go. Feels like we haven’t done straight up sit ups in a long time. It was harder then it looked. Thanks buddy!
A. 185, 225, 240 done with 35lb DBs – lats really felt this movement 13, 14, 13 at tempo – OMG my lats were on FIRE – maybe from too much warm up on those 3 rounds of :30 supinated hangs followed by 10 scap pull ups?? B. Rx. 4 + 20 – just didn’t feel like I had a lot of energy today…perhaps from spending 6 hours out in the sun with the kids at the state fair prior to the workout. Either way, more trips than I’d like…lots of trips on rd 1 then a few on rd… Read more »
That’s a lot of work esp after a long day at the fair.
Great work today Nathan!! Heavy glute bridges dude
Awesome job today!
Great job on B buddy for not feeling it. Way to get it done.
A1. Squat cycle deload day
4 sets 2 fs 4 bs at 155 lb
A2. Barbell glute bridge
Medium weight 135
Death march 44 lb kb
Pull-ups rx 7, 5, 5
B. 4+50
This all felt really good today. My core is on fire an hour later. This one was sneaky hard.
Crushed it Mike!!
Killed it today!
A1. 135/155/155/155 @ tempo
A2. Done with 35’s. Ouch
A3. 9/7/7/6. I broke when my tempo varied off 1 sec on any part. Tough one to stay consistent.
B. Rx’d 4+53. Trouble with the jump rope today for some reason. Went UB on 4th and 5th sets only. All else UB.
I love that you did 4 rounds of A! 😀 And I was tripping a good bit on B as well…thanks to the death march and tempo chin ups methinks – solid work today bro!
Ha yea I missed yesterday because I drove home from Dallas to New Orleans. I blame the death march for sure!
Last day in a hotel after two long weeks. Vacation for a week when I’m back home, so happy WOD-ing to all!
36 min EMOM (6 rounds)
1- max UB push-ups
2- DB rows 50# x 12 ea side
3- DB skull crushers
4- DB curls
5- DB Press
6- 20 air squats
love the creativitiy
Lol wasn’t much creativity to it, wanted a quick grind with minimal thinking or suffering.
Way to get work done! Enjoy your vacation!
Way to finish strong. Enjoy the whisky and doritos!! Happy vacation
UGH, just logged on and saw my notes weren’t there. Here ya go again: Warmup Run/Bike/Row 5 mins Using a towel, slider, or furniture mover under one foot, complete: 10 reverse lunges, 10 lateral slide outs, 10 curtsy lunges. Switch feet. On a bench, 10/10 single leg glute bridges. Then: 3 rounds of 30 second supinated bar hang + 10 supinated scap pullups. Rest as needed between sets. Part A: LOAD UP THE BARBELL for the glute bridge! You need more than 10’s on each side for this to be effective. You can go heavier than you think on these!… Read more »
I’m gonna try for 5
A.) did single leg unweighted elevated hip bridges from a bench, 10 reps per side
35 lb dbs for march
10, 9, 9 pulllups
B.) Needed to cut back on volume today so skipped
A.
135, 145, 155
20# DBs x 3
8, 8, 8 at tempo which was HARD!!
PS. Really missed the warm up. I find it hard to come up with an effective one as I just want to start and get it over with.
B. 4 + 75 RX.
Should have moved a little faster on the transitions to get five rounds.
DANNNG I knew 5 rds was possible!! Almost!! You killed this, great work
Thanks Joey! After four rounds, I was like, shoot, too many rests! Oh well.
Great effort Janelle!
Thanks Mike 🙂
Awesome job today! That’s a great B score!
Thanks Chad 🙂 I realized after one round that the butt was going to be yelling the whole time…. 🙂
Did yesterday’s:
Finally had the right mindset going into that one. Focused on the effort I put in rather than the outcome.
Completed all the reps as perscribed , RX. It hurt ALOT. ?
Props bro, that was grueling
Back after a few days off to recuperate and recover… Just hit the AMRAP today:
40 DU’s
30 KB swings (40#)
20 KB ovh lunges (10/arm)
4 rounds 🙂
Have not been able to post in a few days. Have been out and about with new job and training.
A. worked on clean pull, power clean and split jerk, got up to 205
B. subbed pistols to low box, 50 lbs. KB, 4 rounds plus 40. DU’s all unbroken except on round 4, slipped on my toe. This was tougher than it looked because you kept finishing each round.
nice job getting it in. It’s always good to be out and about when it comes to work
yesterday: A) EMOM 5′: 3 SHSPU with 1 abmat. Mostly testing hand positioning and trying to get consistent rep scheme while still fresh B) From 0′ to 5′ : build to moderate set of 3 snatch grip DLs with pause. In kgs: 50, 60, 70, 80. Immediately followed by C) From 5′ to 10′: build to moderate set of 3 snatch high pull. In kgs: 50, 60, 70, 80. Immediately followed by D) EMOM 5′ Power Snatch + Overhead Squat + Squat Snatch. In kgs: 50, 52.5, 55, 57.5, 57.5 Immediately followed by E) EMOM 5′ squat snatch. In kgs:… Read more »
Good to see you posting again. You always get so much work done. Incredible bro!
A. 4 sets of
1. Sled Pull – 60’ w/ sled + 180#
2. Tempo DB Death March w/ 35#s
3. Strict Pull-ups 1111: 8, 8, 8, 8
… got an 8 hour hike planned for tomorrow so made a few subs and went a bit lighter today …
B. As Rx (American): 3 rounds + 45
… pistols were revealing – tight (really tight) felt like I was moving with the emergency brake on … have a good weekend folks – enjoy The Games!
Sled pull sounds hard too! Enjoy the hike tomorrow.
pistols, they can be quite a bitch. the guys at the cfgymnastics instagram account have some good warmups for them which i’ve found useful for skill work
8 hour hike sounds like a good time. A unintentionally walked a half marathon with my dad last weekend and it was brutal on my calves 🙂
Plan is to hike up the backside of Castle Mountain (below) not sure which summit
That looks awesome! Enjoy!
Looks like a great experience man. Take it all in, enjoy
That looks incredibly beautiful. Enjoy!
Just imagine if you had rowed 26.2 miles like the Games athletes did yesterday…have no idea how they get out of bed and hit wods tomorrow.
A. Glute bridges @tempo: 8×155-175-195# (heaviest i had done before was 165) Db DM @tempo: 20x 40#-45-45. These were tough on grip more than posterior chain I found Sup grip pull ups @tempo: 12-8-7 Realized after I was done that I rested 30s between all sets and completely forgot about the 3min after each round: whoopsies B. Rx: 4rds + 60 DU no misses / KBS UB except 4th rd 20/10 / pistols ub but definitely got slower My glutes are on FIRE Got up 30min earlier than my usual routine today… I usually take a rest day when I… Read more »
Holy glute bridges… Some rest day haha – great job Joey
those glute bridges surprise me every time! They feel heavy, yet I’m still able to make it when I add more weight…. kinda curious to see how far I can push it next time! Probably not much more than what I did today though…but we’ll see. Have fun with this one! MT felt awesome, will be fresh for tomorrow am
Nice extra intensity on A! Big performance all round.
Thanks! Was not at all intentional for A. I don’t think it affected GB and DM too much but the pull ups felt pretty spent from the start on sets 2&3
Interesting how much better the legs cope with fatigue! Still an awesome performance.
That’s a busy rest day! Nice work!!
Hahah no rest today, that’ll have to wait until Sunday. Thanks!
Awesome job Joey!
dude, you crushed B
Thanks! Great work your session looked pretty packed
Solid day Joey – great work.
Nice work, have to shore up my pistols over the rest of the year. Nice work today.
Looks like you still did great! Nice work as always
I hear ya on the glutes!!!! Nice work!
That’s some kind of rest day!
What a day buddy! You crushed it all! That’s huge jump on the Glute bridges!
Felt really fresh today, and pleased with my performance.
A. 100kg glute bridge, getting used to these! DB death march at 22.5kg each hand, the glute burn at the 3 seconds down tempo was real. Pull-ups 8 8 7.
B. 4 rounds + 40 doubles + 1 KB swing
1 trip per set on doubles, still getting used to american swings now I have access to heavy kettlebells, so did 15+15. Pistols were done to a tyre on its side, so reps just above parallel for me.
Round times 2.45, 2.50, 2.56, 2.49
That’s some heavy bb glute bridges dude! Some people are definitetly gonna be walking funny tomorrow. Nice work
DOMS waddle!
Nice work, that’s some serious glute bridge weight too
Thanks, really driving through the heels really changed how the movement felt for me!
Another great day!
You too Mike, super fast B!