A.
Every 2 minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 70-74% of 1-RM
*Set 2 – 5 reps @ 75-79%
*Set 3 – 3 reps @ 80-84%
*Set 4 – 2 reps @ 85-89%
*Set 5 – 2 reps @ 90-94%
*Sets 6-8 – 1 rep @ 95+%
Compare results to March 20, 2018.
B.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Wall Ball Shots (20/14 lbs)
10 Toes to Bar
Did B first because someone was using the rack
A. 145, 160, 170, 180, 190, 200, 210, 215 5# PR.
B. 5 rounds + 40 DU.
PR after doing all those wall balls! Impressive
Exactly what I was thinking… that could very well have become a 10# PR
I keep meaning to try squatting without shoes, but the floor is so disgusting, I always chicken out. 🙂
I was actually glad that I had done the wall ball first as I HATE them and to do that AFTER the squats would have been a really big challenge. I really wanted to quit on round 4 of the metcon, but forced the issue.
Incredible work on the squats!
Thanks Mike. It was definitely a true 1 rep max as I almost got stuck in the bottom and saw stars when I finally got it up. 🙂
Hey team, back from a 9-day vacation in Mexico, so getting slowing into it this week. Worked on some areas of weakness to build up. Hopefully will be back catching up by Thursday.
– Front squats
– Cleans
– strict oh press
GHD sit-ps
pull-ups
running and swimming today.
Hope all is well.
First session back Is always the hardest! I’ll be doing the same in just under 2 weeks’ time
Comptrain’s wod was a massive RMU + ring dips test, so I decided to do the box class instead and let the beasts do their thing.
A) 3 RxT
400 mts run
60 air squats
40 push ups
20 T2B/K2E
Timecapped at 20’ with 400 mts of the third round.
B) AMRAP 6’
10 hollow rocks
10 v situps
10 tuckups
10” hollow
1’ rest
Completed 2 rounds + 4 situps
You are one of the beasts! A must have been a grind
I’m still feeling it, not sure why it hit me so hard but it felt like a bus stepped over me
I’d think the 60 squats after the 400m run is what stepped over you… at least that’s what would crush me…
A. Emom 8
Odd 8 box bridged hspu
Even 10 each leg dynamic bulgarian split squats
B.
Four sets of:
Dumbbell Bench Press x 10 – 12 reps @ 20X1 50lbs each hand
Rest 45 seconds
Kettlbell Swings x 20 reps 50lbs
Rest 45 seconds
Supinated-Grip Strict Pull-Ups x 8-12 reps @ 21X0
Rest 45 seconds
C.
Complete as many rounds and reps as possible in 10 minutes of:
20 Dumbbell Push Presses 35lbs each hand
20 Alternating Single-Arm Dumbbell Snatches 50lbs
4 rounds + 9 pp
D.
Active recovery sandcastle building
Way to get it done man!!
Thanks Joey, quite enjoying these fitness sessions!
In March i kept the set #s in the middle of the ranges which added up cuz i epic failed sets 7 and 8, so kept it at the low-end until the end… and went full barefoot this time
A – 225, 240, 255, 275, 290, 305, 315, 325 (5# PR) – man, those E2Ms were coming up fast
B – scaled to 3rft due to time and 80 singles 5:43
Awesome job man! Way to get that PR!!
Awesome PR!
A. 225/245/260/275/295/310/320/330(f). 1RM is 325. Got stuck coming up on 330 and bailed out.
B. Rx’d 6 rounds. Got last TTB at 11:59
DU UB except for a trip on my last rep in rd 4
WB 10/10 every round
TTB UB 1-4 then 5/5, 6/singles
Damn heavy BS Trion! So fast on B..what a great day!
Thanks! I’m happy with the number – 330 will be there in the fall. I followed Libby’ plan of attack and it worked great. Rounds 1-4 we’re done around 1:50ish the. I just went for it on the last 2.
Ah man, so close, way to get at that
So fast on the metcon! Great job!
A. Back squat on the 2 min: 5×245,5×275,3×295,2×325,1×335,1×345,1×355
B. 12mAMRAP: 40 double under, 20 Thruster #45, 10 T2B
5 rounds
That Back squat is awesome JT!
Hotel WOD #7
A. Shoulders, bis and tris (Horton protocol)
B. 10x 400m on treadmill. Worked from 1:50 down to 1:17.
Came back to take care of the gunz didn’t ya
??
A. 245/260/280/300/315/335/340/340 With recommended number of repetitions. 340 #was 97%
B. Didn’t pack my wall ball 20 #, so I substituted 65#thrusters Two rounds and 37 reps
Great work Jay, big squat weight
Thanks TL
A. Back Squat (Projected 345)
— 240 x 5 reps
— 260 x 5 reps
— 285 x 3 reps
— 295 x 2 reps
— 310 x 2 reps
— 320 x 1 reps
— 330 x 1 reps
— 335 x 1 reps — this felt a little heavier than I wanted to.
B. Subbed DUs w/ Assault Bike (30 sec) due to shin splint: 5 rounds (unbroken)
Is the shin splints World Cup related?
Still pushing big weight Teddy!
Huge numbers as always! Solid performance on B with the AB!… definitely a rough sub
A.) Bulg split squat all with dumbells at 3×01 tempo. 45x 5, 50×5, 55 x3, 60 x2 70 x1
B.) 5 rounds even as rx. Ok may have taken 12:03 :). DUs mostly 25/15, wbs and t2b unbroken
Yuck BSS
haha i hear ya. But i do find them easier to recover from compared to back squats. Probably due to the lower overall load.
Curiously I recover pretty well from back squats but my glutes are destroyed for like 3 says after BSS… my lack of glute activation during squats might have something to do with it tho. Nice work today man you killed it
Huge weight on BSS…great job with B Ryan!
WU with banded iso hold and BS x 5 @ 55,85,105
A. Back squat
135×5, 145×5, 155×3, 165×2, 170×2, 175×1, 180 (f,f) legs got real rickety so went for Joey’s deload option…155×1, 135×3, 105×5, 85×7, 35×10
B. AMRAP 12 min RX – 5 rounds
40 DU (1 trip on round 1 and round 5)
20 WB to 10′ target (all broken up)
10 T2b – rounds UB,UB,UB,UB,8/2
C. 3 set
Top of pull up o rings with false grip 20s work/20s rest
D. Max Handstand hold (back to wall) – 3:15
Solid work on that Rx+ B! Also that D is just wow I’m so jealous!
Yea man, over 3:00 upside down has got to induce hallucinations at some point
Awesome job Candy!!
Hi team! I love coaching classes on 1 rep max days! The energy is always super high and the athletes are excited. That being said, if you’re doing these solo, try to recreate some of the same adrenaline-producing environmental effects that make working out with the class so effective. Put on your favorite pump-up song, jump up and down to hype yourself up, or even film your lifts to celebrate later. Spend time today going thru dynamic ROM drills for internal/external rotation of the hips, hip flexors, hamstrings, glutes, etc. Don’t forget to warm up the core to get ready… Read more »
Squats
5 @ 100kg
5 @ 110
3 @ 120
2 @ 130
2 @ 140
1 @ 150
1 @ 160 x 2
Felt good.
Metcon @ Rx
5 round + 40 Du……. One or two trips on the DU’s…. All wall balls unbroken and all t2b in 5’s
Also….. Had a competition on Saturday at the. Local Box….. That I won in the RX same sex pairs …. Well happy….. Thanks for ace programme guys/gals
Congrats brother. Those some solid numbers too!
Congrats! Great work dude
Way to represent Joe!
Congrats on the competition, which also doesn’t seem to have affected ur squat #s either!
Congrats on the competition win!!
A. Haven’t worked off of % in a while. Waaaay underestimated my strength especially on the singles.
225/235/255/275/285/295/315/335
B. 5 rds + 58 reps
DU and wall balls all UB. Broke once on t2b. Just started resting too much in between exercises.
A. Back Squat up to 147.5kg/325# These felt pretty solid today, based off 150kg 1RM which seems to be not my 1RM any more judging by how smooth 147.5 went up. Lower back started nagging at me though so I didn’t go for a 1RM test today. Next time! B. As RX 6 rounds flat All about the pace with this one, used counting my breaths as a measure for taking some rest during transitions. DU’s and T2B’s all UB. Took a quick shake out of the arms between WB’s on the last 2 rounds. Accessory EMOM for 10min: 3… Read more »
Yoga under sunny weather sounds nice! Awesome work today man
Shared space with the wife today, so a little extra rest. 4 round and 62 reps.
Katrina did 4 rounds flat (80 single unders for substation of DU)
If it’s like sharing the same bathroom sink sort of deal I would have been doomed.
Haha. It wasn’t that bad. The extra rest was nice!
A. Plenty of glute activation prior to and it was also the focus during these sets. Every 2 min 5×175# / 5×185 / 3×195 / 2×210 / 2×220 / 1×230 / 1×240 (f,f) then deload 1×230 / 1×225 / 1×205 / 3×185 / 5×135 / 10×45. B. 6rds + 4 Rx DU 1 trip up / wb ub x4 rd then 15/5 10/7/3 / T2b 6/4 for 2 rds then ub My goal was 5rds and to do at least 3 rds of wb UB…. pretty happy I found my groove on them today, focused on breathing and it helped… Read more »
Way to go harder and try for UB on your sets.
Awesome work Joey! Killed that B!
Nice work. Reading yours was like I was reading how my morning went on A and B.
You sure do set the bar high!! Great work Joey! Love the extras!
Awesome metcon performance Joey!
… sucker for Deadlifts … sub’d Friday’s progamming in this morning …
A. Deadlift (OT3M)
5 x 315, 4 x 335, 3 x 355, 2 x 375, 1.1 x 405, 5 x 375
B. 15-12-9 for time of:
235# – Deadlift, Pull-Ups, Push-Ups
3:15
… good times – few workouts remaining before summer vacation – will need to tear a page from TLH’s playbook and stay creative and active while MIA.
Killed it. He’s doing an awesome job of being innovative you could just copy/paste and save yourself some work hah
I would but I’m a little uncomfortable with THL’s level of self inflicted sadism.
To be clear I’m not on vacation, just an extended work trip. Vacation prompts serious chill for at least a few days
7/13 squat cycle
4 fs 8 bs four sets at 185
It got real again! Next week is another jump up.
Metcon
7 min amrap
6 double kb Russian swings
5 double kb cleans
4 double kb thrusters
35 lb
One caveat is that you have to complete the whole round or it doesn’t count. Partial rounds counted at the end of the clock.
7+7
Awesome work Mike