Warm-Up.
Thoracic Iso Holds
12-Minute Mobility for Hip Hinge Day
Then…
A.
Every 2 minutes, for 12 minutes (6 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 3 reps @ 75%
*Set 5 – 2 reps @ 80%
*Set 6 – 2 reps @ 85%
B.
Every 6 minutes, for 18 minutes (3 sets) for times:
30/20 Calories of Rowing
20 Chest-to-Bar Pull-Ups
30 Walking Lunges with DB/KB Farmer’s Carry (24/16 kg)
Please note times for each set, and any observations as to why your times differed. For example, if you tripped the rope and that negatively impacted your time, or if you made a decision to focus on quicker transitions and that helped you speed up, etc….
A: 75, 90, 105, 110, 117.5, 125 kgs
B: 3:50, 4:30, 4:35 @ 20 cal Row, 10 SPU, 30 WL 2x 15 kgs DB
Hi,
A: 85/102/120/127.5/136/145 kg
B:
R1: up to 10 wl
R2: up to 20 c2b
R2: up to 20 c2b
Bye
Been dealing with a lot of stress recently and needed a low key, just move a bit day.
Just B.
4:24, 4:15, 4:27
subbed ring to chest ring rows. Harder then expected.
I hope the rest of your week has been better!
Day behind this week. Worked out much later than usual and after a heavy, fatty meal, when I normally workout fasted.
Short on time, no warm-up
A.
Done, based off 465 lbs.
B.
Felt gross after round 1 and had to revise.
Subbed 12 minute AMRAP of:
20 calorie row
20 calorie SkiErg
3 rounds
Might attempt some form of the metcon tomorrow.
A. Deadlifts 185-210-230-245-265-285lbs.
B. Needed to scale better or just give up, only managed two rounds neither within the 6 minutes. Scaled to 45lb DBs from the start, kipping pullups in the second round, since I don’t have a Concecpt II scaled my rower to 15 cal in the first round (2:06), 10 cal in the second round (1:33). 7:15, 6:09.
A) 185/225/260/275/295/315
B) scaled to 20 pu/ lunge with 45# db
3:56, 4:20, 5:30
Rd 1 & 2 row was 1:56, Rd 3 was 2:30+ And had to break up pull ups
A1. Hang clean and clean complex
Up to 175. I failed a hc at 185 and stopped there.
A2. Deadlifts based off of 365. I finished off at 325 which moved really well.
B. Yesterday’s metcon
3+16
A. 205×8, 6×245, 4×280, 3×300, 2×320, 2×340 DOG
B. 3:36, 4:23, 5:00
C2B’s fell off big time.
A. 160
B. 1) 4:45; 2) 4:55; 3) 63 reps
Rx; butterfly C2B (broken sets)
A. Last set at 315#. First time doing Dead’s in a long time.
B. Scaled – Only BW for lunges
1) 4:20
2) 5:15
3) DNF. 13 lunges.
Suck at CTB.
July 26 WOD
A. Push Press x 4 @ 11X2
75#, 85, 95, 105, 110
B. 3 Rounds for time – 4:19 / 4:17 / 4:33
20 Cal Row – 1:16 / 1:21 / 1:25
15 C2B – All doubles and singles
10 SHSPU – Subbed with 10 strict 90 degree OH press @ 65# – UB/UB/8,2
***Really like the 3/4, 1/2, 3/4, full, full start to the rows…need to remember to do this all the time! The legs really started to fail in the 3rd round of rowing.
C. Lawn mowing in between thunder storms….
Are you trying catch up on the dates or sticking to not skipping certain things? Hope the summer is going good. Been hard to read up these later in the day.
I’ve actually switched up my schedule for workouts. I usually have more time on the weekends and definitely get my rest on the weekends…where as come Wednesday.. Thursday I’m dragging ass because of my work/sleep schedule. So I start Monday workouts on Friday… So like I just did last Friday’s workout…so if I needed to rest for the next 2 days I would and then start fresh on Friday with what u guys did on Monday. This also gives me a heads up of what’s coming…I like to add on and as u know that can burn u sometimes…lol…I’ve chased… Read more »
Typical guy here.. this sounds familiar from a bit ago. But I am glad that it is still working out. I bet it is nice to see what is coming up for you and how others tackled it. Not sure I love you today’s extra work of lawn mowing.. but I guess it had to be done! also, way to grind out the C2B today.
Strong work on those tempo presses! I like your C too. The last time I mowed I finished in a downpour 🙂
Evening session
4 rds
20 hanging medball leg curls
15 ab wheel roll outs
15 reverse snow angels + 2,5 kg
A. Deadlift up to 395×2
B. 3x6min
30 cal row
20 strict pull ups
30 db walking lunge #50
4:10/4:40/5:00
I don’t know if was deadlifting or I’m rowing with too much arms but those pull ups seemed really tough.
A: 90, 110, 125, 135, 145, 155 (off 180kg which is a very old max and I haven’t pulled over 150 in a long time). Felt great quick & beltless.
B: scaled down to 30kcal row, 20 c2b, 20 walking lunges with 25kg dumbbells.
T = 5:00, 5:30 and 6:00 (5 WL left). Knew this workout would expose my kipping pull ups and grip as trash. Need to work on both! Should’ve scaled more.
Did yesterday’s:
A. Hang clean +clean
95/115/125/135/140/145/150x/150x- mental block today
B. 12 min amrap
12 ground to over head 75#
12 front squats 75#
12 box jump overs 20”
4+8 this was killer!
You still did great work on both pieces!
A. Deadlift as Rx (DOG)
225×8, 265×6, 315×4, 335×3, 355×2, 375×2
… all good – felt solid today.
B. E6M x 3 of:
30 Cal Row | 10 – Strict Pull-ups | 30 Walking Lunges w/ 1.5p KBs
3:12 (1:30, 5-3-2, 15-15)
3:22 (1:30, 5-3-2, 15-15)
3:28 (1:30, 3-3-2-2, 15-15)
… only real difference was time to complete the pull-ups … great sweat.
Every two minutes for 12 minutes
Deadlift
8×225
6×270
4×315
3×337.5
2×360 (easy)
2×382.5 (failed) haven’t tried this weight in a few years.
3 6 minute rounds
30 cal row
20 chest to bar pull ups
30 walking lunges farmer carry 50# dumbbells
Row 1:27,2:02,1:56
Round 1 30 seconds left
Round 2 had 11 lunges left no weight
Round 3 had 2 lunges left no weight
Chest to bar killed me again.
A.285/215/245/275/295/315
B. Subbed strict pull ups. 20 the first round/12 second/20 last round.
Yesterday:
A) 3 sets of 5 strict shoulder press from push jerk position; in kgs: 40, 42.5, 45.
B) 3 sets of 5 pausing push jerks; in kgs: 40, 45, 50.
C) OT2M x 5: 3 push jerks. In kgs: 60, 65, 70, 70, 70
D) AMRAP 12′:
21 kb swings 24 kgs
14 kb reverse lunge 24 kgs
7 push jerks 70 kgs
Completed 4 rounds + 19 reps
Rx on D overhead is soooo impressive, great job.
dude, you did 5+ rounds, i wasn’t even close to that
With #12andahalfkilosless ?
Great warmup, form felt much improved during A.
A. Done based off 410#
B. All rds between 4:30-5:00. C2B was a sloppy mess of singles.