Warm-Up.
Wall Slides x 5 @ 3131
Y’s, T’s & W’s x 5 per position
Pec Activation x 60-90 seconds
Kettlebell Halos x 10 (5 each direction)
Followed by…
Two Sets:
Push Press x 5 (lightish weight or barbell only)
Overhead Alternating Reverse Lunges x 10 reps
Overhead Carry x 25 yards
Front Rack Carry x 25 yards
Front Rack Lunges x 10 reps
Then…
A.
Every 3 minute, for 15 minutes (5 sets):
Strict Shoulder Press x 1 rep
Suggested loads per set (by %): 80, 85, 90, 95, 95+
Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:
Every 3 minute, for 6 minutes (2 sets):
Push Press x Max Reps @ 80-85% of today’s 1-RM
B.
“Helen”
Three rounds for time of:
400 Meter Run
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups
A. 140, 160, 160, 180, 185(x)
1RM ADJUSTED IN 180.
B. “HELEN” 12MIN
A. 145, 155, 165, 175, 185(x)
Adjusting 1RM to 180
Push press at 155
13, 15
B. 9:09
I’ve been having a lot of gut issues the last couple of months, and yesterday was a really bad day. So I went into today feeling pretty crappy.
A. 65, 70, 75, 80, 85, 90 – failed 3 times so gave up. My PR is 90.
Push press – @ 85# 12, 12
B. Helen – 8:50
Beat my old “outdoor” score by 1 sec.
Had issues with the pull up rhythm the 2nd and 3rd rounds. Had to restart the kip two times each round, which slowed me down a bit. All KBS and PU UB.
A. Built to today’s heave back squat triple: 315
B. 3 rounds:
75 double unders (unbroken)
50 air squats
25 cal row
12:23
Too slow on squats
C. Tabata GHD sit ups
Tabata hip extension
A1. Up to 145
A2. 115 lbs: 10, 11
B. swings done with 60 lb kb
10:27
Runs were between 1:30-1:45, KB swings were UB, and the pullups need work. I’m making progress. I’d just like it to come more quickly 🙂
C. Pendlay rows
three sets 115×6
All in all, it was a good day after a long traveling weekend and bad nights of sleep.
Nice work Mike! Progress always seems to come slower then we’d like. It will come… Eventurally! 🙂
True Story! If it was easy, everyone would do it right?
A1 – 40kg – 50kg – 54kg – 56kg -56k
A2 – 15ub – 15ub
B – 11’10” –
400, 400, 400 run
21ub 3x
12ub – 8+4 – 6+6
June 12 WOD (Some place between Fitness and performance) A. EMOM (read it wrong) for 4 sets Odd – BMU progression work x 2 reps (fatigued quickly with the EMOM) Even – Power Clean x 3 @ 65#, 75, 85, 95 (worked on cycling and fast elbows) B. E4min for 32 min (8 sets) – 3:10 / 3:00 / 3:05 / 3:10 / 3:17 / 3:16 / 3:16 / 4:15 400m Run – 2:00/1:55/1:55/1:56/2:05/2:07/2:08/2:30 16 KB Swings @ 24KG – ALL UB 8 Strict Stationary Dips – 5/3 all rounds ***It appears the wheels fell off in round 8, but… Read more »
You blazed through B!
Working out at home, so I have to make do with what equipment I have available:
A.
Did 4 rounds of :
barbell hip thrusts x 6 with 135#
Rest 90 seconds
Supinated grip bent over barbell row x6 with 135#
Rest 90 seconds
B.
21 deadlifts 145#
Run 400 meters
15 deadlifts 145#
Run 400 meters
9 deadlifts 145#
Run 400 meters
7:41
Great job getting all that in! I like the creativity.
Hi everyone new to the community. I live in a rural town in BC and love that I can use this programming.
Press ended at 165 push press @135 15 and 10
Wife pressed 65 I believe then 55 for 14 and 16
Helen 9:48 RX, need to run more
Wife 12:13 with green and red banded pullups
Does anyone know any good pull-up programs to follow? For my wife.
Great work Corey! Welcome aboard!
Thanks Mike. We don’t have a box anywhere near us so it feels great to be part of a community.
Hey y’all got a question. The other day I did my two lifts, cleans and front squats, then I did “little Giza”, did the first pull ups unbroken no problem, when I dropped from the bar I got real dizzy, very dizzy, then finished the workout but the wall balls were unusually hard. I finished in 9:17, not great but not bad for me either. As soon as I got done it felt like a needle got stuck in my head. I felt very dizzy and very nauseous. It lasted all night, like nine hours after I had lifted and… Read more »
Well, I am not a Dr, but when I get dizzy like that it usually has to do with my blood sugar tanking….. And depending on how hard you pushed it, the stress from lifting could have given you the headache. i get massive headaches when my traps and delts are sore or tense. If it happens again, I would back off and maybe take an extra day off and see if it helps.
Thanks Janelle, I’m guessing lack of calories and inadequate recovery. I’m not a young fella anymore. I ate a bunch of calories and rested a few days and felt a lot better. I guess I just need to watch the calorie intake a little better. Thank you for the response and your help, I appreciate it.
Hey Tim, I’m not a Medical Doctor but I am a Doctor of Physical Therapy and it is definitely a part of my job description to differentially diagnose issues such as this particularly when excercise induced. The dizzy feeling could certainly have to do with low blood sugar/overtraining. The “needle” sensation you describe however could potentially (but not extremely likely so do not let me freak you out) be more serious especially since it returned the next day. Can you pinpoint the exact location you felt this “needle” sensation? Also do you currently or were you previously dealing with any… Read more »
Hey Connor, it could be blood sugar/lack of calories mixed in with inadequate recovery, I counted macros and was way off, I ate a whole pizza plus a bunch of other high calorie foods and felt like a new man a few days later after I took some days off. So I’m guesssing it wasn’t too serious. Plus my box has no a/c and it’s summer in TN. Thank you for your response and your help. It’s much appreciated.
Strict press. Up to 125 for 1rm.
100lbx6, 100×6
B Helen. 9,:00
All movements unbroken. Runs in 1:40.
Felt like a good effort. Have to re measure. Small chance my runs are a few meters short.
Great work on Helen!
A1. Shoulder Press (OT3M)
1 x 150, 160, 170, 180, 185
A2. Push Press (OT3M) w/ 155
10, 10
… ran out of time to run the engine … probably for the best.
Anyone recall the last date we did Helen?
Jan. 21, 2019 / Sept. 24, 2018 / Apr. 16, 2018
Thanks chris
A1: 56/60/63/66.5/68.5 kg
A2: 8UB/8UB reps @56kg
B: 11:43
Have a good day.
Good morning everybody…
A1. 155. tied PR
A2. 15/15 @ 125#
B. 9:14 Rx; 1:23 PR. 60# kb (Russian swing).
Runs were crap, kb and pullups UB
I ate too much last night
Food hang overs! Good job man, you did the run!
A. Build to heavy triple back squat via 3 1 3 1 3 1. Final single was at 85% projected (117.5 based off projected 137.5kg 1rm).Stepped up to 127.5 as a goal for a heavy triple, and it went fairly smoothly. There was only supposed to be 1 attempt, but i felt i had more. Rested a few mins and hit 132.5, which was my 1rm in Jan. Super pleased! B. 3 Rounds: 75 Double-Unders 50 Air Squats 25 Calorie Row 9.50 total. Round times 3.09, 3.32, 3.09. Really pleased with pacing. 1 trip in each dub set, air squats… Read more »
Nice job today. I meant to ask you what timer you are using?
Thanks Chris! RE: timer, it’s the inventively named Workout Timer on the google play store. Logo is a white stopwatch with a blue background. Has loads of custom options, the best one i’ve used.
Thank you. I like the option of getting timed rounds during an amrap and I can’t do that with mine. It is downloaded.
Got work done! Great!
Impressive B time
A.
Strict press
75kg, 80kg, 85kg, 90kg, 95kg,
80kg x 16, 80kg x 14
My press felt good and strong tonight
B.
Helen
10:23 (25 seconds off PR)
Runs – slow
KB swings – UB
Pullups 6/3/3 the 2 sets of 3/3/2/2/2
Grip and lungs!
Wow that’s strong pressing! Impressive!
Solid day
Impressive day all around Shaun!
Thanks mate
A1. 1 RM shoulder press 70 kg
A2. PP 60×14/55×15
B. 3 RFT
500 m rowing 1:52-1:55
21 KBS 24 kg UB
12 strict pull ups 6.4.1.1/6.3.2.1.1/3.3.3.1.1.1
Score: 12:55
Serious strength and endurance on A, looking good!
Nothing like Helen with a row. Great job