PERFORMANCE
Warm-Up.
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 the floor
Banded Tricep Extensions x 10 reps
Lat Press-Down x 10 reps
Followed by…
Two sets of:
Batwing Extensions x 5 reps
Seated Banded Row x 15-20 reps
Then…
A.
Three sets of:
1-1-2 Dumbbell Bench Press x 8-10 reps
immediately followed by…
Banded Overhead Triceps Extension x 30 reps
Rest 60-90 seconds
Landmine Row x 6 reps each arm @ 21X0
Rest 60-90 seconds
B.
Complete as many rounds and reps as possible in 15 minutes of:
5 Strict Pull-Ups
10 Wall Ball Shots (20/14 lbs)
15 Push Presses (115/75 lbs)
Skip
6+15 Rx
Done7/18/22 m/6’1/255/37
A. 50×10, 50×10, 50×10
Cable machine. 100×12+50×18(forgot total number), 50, 50
Bar+55, 65, 75
B.4rounds +20reps. Push press in groups of 5-10. Gassed after first round. Felt like chucking up lunch after second but pushed through with rest breaks. Last time I have cereal before a workout.
A. 50#DBs, red band, 50-70#+bar
B. 7 rounds + 3 pull-ups Rx
Did a combination of yesterday’s and the day before.
A. C&J
100, 105, 110
125, 130
130 x 4
B. Yesterday’s
Ran 1 mile instead of rowing.
Wanted to be outside and take advantage of the sun and smoke free air while it lasts.
28:02
A. 70/70/70
B. 8 rounds + 5 strict pull ups
5 strict pull ups
10 wall balls (30#)
15 push press 115#
Covid symptoms hit me not long after yesterdays workout. Tested positive for the third time in 2.5 years. This time around not so bad. So tried to get in something at home in the heat.
5sets of strict OhP. 95×8,8,8,12,12
Every 5min for 5 total rounds
1. ohpx8x95# switch from pronated to supinated grip every other round.
2. Bent BB row x12x95# keep grip from OHP
3. .26 mile run
4. 30s plate curl hold x 45# at forearms parallel to ground. Generally finished with 1:20-1:00 left
A
50# x 10 / 6 / 6
75# x 8 / 6 / 6
75# x 8 / 6 / 6
Swapped land mine row for single arm DB row
A. 1-1-2 DB Bench Press x 10 @ 30# DBs Banded OH Tri Ext x 30 (3rd round used 10# DBs) Landmine Rows x 6 @ 21X0 @ 25# + BB B. AMRAP 15:00 – RX 5 Strict Pull Ups – all UB 10 WB shots – 14#/9′ – all UB 15 Push Press @ 75# – 10/5 first 3 rounds then broken into 3 varying set after that 6 rounds + 9 reps ***Those PP got tough fast…but I think the pull ups got easier 🤔🤨 C. 2 Rounds for quality 45s work / 15s rest Alt Bicycle Crunch… Read more »
5 + 17
Yesterdays work
3 sets of
8 strict pull-ups
15 thrusters 95 lbs
10 seated ohp 10-115 10125 10-135
10 db rows 70 lbs
5 Jefferson curls 35lbs
Did yesterdays WOD
2000m row
20 oh alt db lunges 40lbs
80 db box step overs 20” 40lbs on shoulder
20 oh alt fb lunges 40lbs
1600m run
24:34
A. Done with 44 lb kb
15 reps tricep ext with 44 lb
6 tempo reps barbell row at 155
B. Rx 5 rounds at the buzzer. Push presses at that weight and volume were killer. That part probably took me 10 minutes if not more.
C. Travis’s core workout 5
Warum Up Check
A.
Done with 20 DB´s and red monster mini
70lbs plus bar LMR
B.
RX
Pull Up UB
Wallball with 30lbs ball UB
PP 5er
6 Rounds + 5
Part A. ✅
Part B. 7 Rds- 28
A)45 lb dbs, bar plus 35 for the rows
B)2 reps short of 7 full rounds
Warmup done ✅
A. Done with
20kg DB’s
Green band
20kg + bar
B. AMRAP 15 mins rx
6rds flat
The PP’s felt a lot heavier than I thought they should and had to break into 5’s.