Warm-Up.
Two sets of:
Perform 30 seconds each of the following movements…
*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Banded Squats
*Station 4 – Side Plank Hold
*Station 5 – Russian Step-Ups
Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.
Then…
A.
Take 20 minutes to build to today’s 1-RM…
Tempo Front Squat x 1 rep @ 32X1
Build over the course of 7-10 sets to today’s 1-RM. Show control in the 3-second descent, pause for 2-seconds in the bottom position and explode straight up – no bounce out of the bottom.
New to the program and wondering what “@32X1” means? Please read “What Does @ 30X0 Mean? Why I Like Tempo Training”.
B.
For time:
800 Meter Run
50 Thrusters (95/65 lbs)
800 Meter Run
A. Go to 115 kgs
B. 9:50 @ 600m air bike, 50x Thrusters 30 kgs, 600m air bike
Hi,
A: 40/50/60/70/80/90/100/110 kg
B: 14:23
Bye
A) Really crunched for time* Worked up to 235 lbs 95/135/165/165/185/215/235
B) I’ve had some Achilles soreness, so modified to Assault biked 800 meters
50 db thrusters with 25’s
Assault biked 800 meters (9 minutes)
Did part B after coaching classes and doing Christine from Weds (today = Saturday)
B. Rx. 17:04
A. Did this after B because I was short on time and energy.
65, 85, 105, 115, 125, 135, 145, 155 – this was close to a tempo max if not the max.
B. 11:52 – yuck.
Thrusters in sets of 10 and just shy of 4:00 for the runs. Slow and sore.
Extremely short on time and jumped right in.
A. 285 lbs. at the Devil’s tempo.
B. Subbed 2k BikeErg for 800m run. 14:43
A) got up to 235#
B) ran up my hill that is about 1/3 mile one way for the run. I walked alot of it on the second run….
20:27
Christine from two days ago: 205 bw
11:26 which is a 20 second or from the only other time I did it.
Rows were smooth 1:45-1:47
Deadlifts were UB. My lower back was pretty tight tonight.
Box jumps nice and steady
B. 88 lb single leg deadlifts 8 per leg
325 lb barbell hip thrusts x 8
Side plank
August 5 WOD A. BMU Progression – 15-20 min working on the videos that Michele shared with me of Travis’ techniques for BMU Progression. I realize I wasn’t starting quite right and that has made a bit of a difference. Getting my knees much closer to the bar…now gotta figure our how to fling the legs back to get up over the bar…PROGRESS! B. Invictus Baseline Interval Test – 2:55/2:53/3:15/3:34/3:32/3:48 = 19:57 10 Strict Pull Ups – All singles 15 T2B – 10/5 (Rounds 1-3 the first 10 were kipping after that all strict) 20 Push Ups – for the… Read more »
You’re doing great! Way to push through that meat grinder of a Wod.
Fitness
A. 55# goblets, 70# rows
B. 14:30 w/ 50# dbs
Just moving the dirt today
B. 13:16 RX
Did Fitness strength of wall sits, goblet squats and rows after
Tempo front squat beltless up to 110kg. Thought about sticking the belt on and pushing higher but legs already dead from this week!
Did yesterday’s e90sec for 3 rounds which was enough for me today!
A. Worked up to 195 lbs but left knee caved in so called it there
B. 11:24. 4:07 on the first run and then reps were as follows: 20; 10; 8; 7; 5
A: 80/90/100/110/115 kg
B: 12:31 min
A. Tempo Front Squat 32X1 (OT2M)
1x 185, 205, 225, 240, 255, 265, 275, 285, 295, 300 (PR)
… no belt and maintained a solid tempo – happy see a 3
B. As Rx: 11:17
… thrusters were ragged (12-8-8-8-8-6) … legs are cooked from the week.
Congrats on the PR!
Great work Chris!
A: 80kg felt easy, 90kg got about halfway up before I sunk back down
B: Still sore throat and had a light fever yesterday, so did 15min of 30/30 assault bike just to get some cardio in.
A. Up to 225# @ tempo.
B. 11:16 with treadmill. Thrusters done 20-10-12-8
b 14:01 rxd