A.
Weighted Pull-Ups:
*Set 1 – 3 reps
*Set 2 – 2 reps
*Sets 3-6 – 1 rep
Rest 2-3 minutes between sets, building to today’s 1-RM
B.
Three rounds for time of:
30 Kettlebell Swings (24/16 kg)
20 Pull-Ups
Run 400 Meters
A.
Weighted Pull-Ups:
*Set 1 – 3 reps
*Set 2 – 2 reps
*Sets 3-6 – 1 rep
Rest 2-3 minutes between sets, building to today’s 1-RM
B.
Three rounds for time of:
30 Kettlebell Swings (24/16 kg)
20 Pull-Ups
Run 400 Meters
A. Bryan – 20#, 30#, 40#.
B. Bryan – 14:19.
Ran a 5K
A. Didn’t do because I don’t have straps or anything to hold weight up.. :/
B. 19:11 Rx with 44# kb cause that’s all I have.
I did smolov squats right before. 7×5 at 87% (205) total killer. The run was basically an easy jog. And miserable.
A. Up to 90 plus my 225
B. 13:40
The heat and humidity is for real today in Japan.
Kind of a disappointing day. I lack the upper body strength, but working toward it!
A – 8/8/10/12/12/12 could barely get the last one.
B- about 20-25 mins (had to wait for the graviton machine 3 times)
1st set done in sets of 10 with counter weight set to 95 (not exactly sure what that translates to)
2nd set done in sets of 5 at 95
3rd set 5/5/3/3/2/2 at 105
One day I’ll be able to do these without assistance.
A. Weighted Pull-Ups: 5×55#, 3×65, 1×80, 1×90, 1×125 (old PR), did one more set 1×135 (10 lb. PR) all strict.
B. 11:47 Rx…all u/b
… nice work – big weight.
A) worked to 30kg pull-up, which is close to a PR I believe if not a 1# PR. Have to look at the computer for that one
B) knee feels much better, but went not for time today. Subbed a 1k bike instead of the run
A.45×3, 80×2, 90×1, 100×1 (f)
B. 12:01
A.) 30,40,55,55,68,85
B.) 11:32
A) 15# vest for all except sets 5 & 6, added 8# dumbbell between feet (so 23#).
B) 11:32 RX
A. (205# BW) + 25lb, 40, 45, 45, 50
B. Rx – 15:21
A. (180# bw) 53, 62, 80, 93, 106, 115, 124(max).
B 14:31 Rx w/500m runs. (104 heat index came into play)
A) 1-no weight, 2-10#, 3-20#, 4-25#, 5- 35#
B) scaled pullups down to 10 because I suck at them.
15:01
A: up to 32kg (83kg bodyweight)
B: went with 20kg – 16:40
PRO TIP for today’s workout:
Use the rest of Part A to make sure you’re warm and ready to crush Part B!
A. Weighted Pull-ups (OT3M)
3×45, 2×65, 1×80,90,100,110 (dirty)
… I call the 110 a miss – it was close (really close) … would need a second opinion to count it … would have been a 2.5# PR
B. 3 RFT of:
30 – 1.5p KBS (American)
10 Strict Pull-ups
400m Run
12:11
Send us a video next time and we’ll judge you! 🙂
Part a this morning:
15 x3, 20×3, 25×2, 30×1,35×1,40×1
Part B this afternoon?
You got it!
Track day…mile time trial…
6:07. Splits of 95/93/92/87…7 sec faster than earlier this summer, but still short of last year’s pr. I know I have sub 6 in my legs, just a matter of proper pacing. Need a 89sec rabbit for the first 2 laps. Finished early enough to head to the gym.
Part B only: As Rx 12:36. UB on the kbs and 10/10 on the pu’s. kept the first two runs slow and smooth, pushed on the last one. Grip is toast.
More grip! Mine is still toast from Monday. What track program do you follow?
We rotate “coaches” to program each weeks work. All short stuff in the summer focused on mile time and longer work in the winter when most of our crew is marathon training.
Sounds like you guys have a good thing going! Fun!
A. Did all strict no weight shoulder felt weird so stayed bw strict.
B. Rx 20:00
Kb swing unbroken first 2 rds, last rd 15/15.
Could not get my run under 2:30 to save my life, it was dusty but I didn’t feel warmed up until last rd.
C. 5 rds
300m row
12 FS@95#
12 push-ups
16:45
What did you do for your warm-up? Maybe it wasn’t enough? Especially since Part A was just pull-ups.
It wasn’t it’s what I usually do but I left out the run and only did 2 rds.Warrior 1/2 triangle/reverse triangle 2 rds 10 push-ups/dips/ sit-ups/squats. Honestly I didn’t feel loose till C. I think the answer is see less patients!