Workout of the Day
A.
Every two minutes, for 16 minutes (8 sets of):
Front Squat x 3-4 reps
*Use the same weight as January 16th.
B.
Complete as many rounds and reps as possible in 6 minutes of:
30 Wall Ball Shots
30 Pull-Ups
30 Double-Unders
Workout of the Day
A.
Every two minutes, for 16 minutes (8 sets of):
Front Squat x 3-4 reps
*Use the same weight as January 16th.
B.
Complete as many rounds and reps as possible in 6 minutes of:
30 Wall Ball Shots
30 Pull-Ups
30 Double-Unders
33, 222#, 6’4″
A.) 8s4r @ 205
B.) 25#/10′; 1 round + 31 reps (1 pullup)
Yea-ah, Jason! How did it feel compared to last time?
The squats were definitely a grind. The last 3 sets I was definitely fighting for the last 2 reps. That’s a nice little triplet too.
A) 8 sets of 4 at 205, 205, 205, 215 ,215, 220, 225
B) 1 + 20 pull-ups
Awesome, Chad!
8 set of 4 at 170, cut back today on the lifting. Need a deload.
1 round + 30 Wall Balls + 21 Pullups.
Is this your deload week between Starting Strength and Performance?
Yes it is.
8 sets of 4 at 125lbs
2 rounds+4 wall balls!
Nice work Kristina!
8 sets of 4 with 245lbs
1 round plus 17 rx
Make that +32… couldn’t add apparently. Good to see my accounting degree used for good use
Wow! You were WAY off! 🙂
A. 8X3 @325
B. 1 Round +18WB’s. (Assisted Pull-Ups)
A: Stronglifts 5×5
B: 1rd +18
15# wallball (didn’t have a 20# available)
Pullups-Rx
Double Unders-RX
Great job, Vic!
– Mobility (hips, thoracic)
– Crossover Symmetry (activation) (feeling strong, no pain on negative this time!)
– Double under practice (Coming along! Alternating single-double 1:1)
A: 8×4 @ 125 lbs bear hug sandbag squats…back and hip still feel “off”
B: 1+5 — Got 30 double unders, alternating single-double, 1:1 (attempts counted, but got it more than I didn’t)
– Crossover Symmetry (iron scap)
– Mobility – focused on right hip, which still feels off in the hip capsule (sartorius?)
I love seeing this! Discipline to keeping up basic maintenance with things like the Crossover Symmetry and focused mobility work will make a huge impact long term!
Thanks! I wish there was a crossover symmetry equivalent for hip stabilizers…
Try the Hip Circle. It is one of Mark Bell’s Sling Shot products. You can get the same effect from knotting a monster band as well if you don’t mind a little leg hair removal.
http://www.roguefitness.com/sling-shot-hip-circle
Thanks! I’ll check it out.
A. FS 8 x 3 x 215
B. subbed AM situps for DU
1 rd + 48
Lightning rod for dumb stuff lately. Dropped an Ikea bookshelf on my foot this weekend. No jumping or running for a bit.
Heal quickly buddy!
Ikea! Doh!!
A: 90×4, 100×4, 110×4, 115×4, 120×4, 125×4, 125×3, 125×3.
B: 1+40
With 14# wallball.
Good job Trine!
A. Misread so i did 8×2 85kg
B. 1+30.
A. 175lb x4 reps for 8 sets
B. 30 wall balls at 20lb
30 Pull ups, no bands
only got 18 double unders – still working on these. After time expired, I continued through to hit 30 double unders.
See my note below to Scott on double-unders!
Thanks CJ. that’s a good idea.
A. Started with 225, ended with 255
B. 1+48.
A. Wendler
B. Fun little burner. 1+33 Rx. Finally got across my barrier of 30 unbroken wall balls to start this workout.
could only go 22 unbroken – front squats weakened the legs up. Good job on 30 unbroken – I saw your comment before I left and wanted to match you…but I didnt.
Nice work Greg! Wall ball shots are often entirely mental for athletes, who can normally perform many more than they’re willing to perform due to discomfort.
A. 8 x 3 @ 285
B. Didn’t quite get one round due to my general suckiness at double unders.
Did wall balls with a 14 lb ball to a 12′ target and counted DU attempts.
I got to my 17th DU of round 1.
Definitely not feeling it this morning.
Scott, if you’re not already, I would suggest warming up with double-unders every day. Increase the volume slowly as you become more proficient. For example, start with 30 reps in your warm-up, and over the course of 8 weeks or so, see if you can build it to 3 sets of 30.