A.
Five sets of:
Bench Press x 2-4 reps @ 20X1
Rest 90 seconds
Ab-Wheel Roll-Outs x 6-8 reps @ 3020
Rest 90 seconds
B.
Three rounds for time of:
400 Meter Run
20 Toes to Bar
20 Ring Dips
A.
Five sets of:
Bench Press x 2-4 reps @ 20X1
Rest 90 seconds
Ab-Wheel Roll-Outs x 6-8 reps @ 3020
Rest 90 seconds
B.
Three rounds for time of:
400 Meter Run
20 Toes to Bar
20 Ring Dips
A. 185/190/190/195/200 x4 @ tempo
5 x 8 @ tempo
B. Rx 14:41 yuck. Thank the sweet lord for some descent weather so I can finally be bakc to running. Sure need to work on it.
A. Bench was being used. So substituted strict DB press.
4 rounds because of time.
DB press x 4 reps @ 20, 25, 25, 30
AB wheel roll outs from the knees 6,6,8,8
B. Scaled the ring dips to 10 and then about half I used a red band. Like Joe said, walked around a bit, cried a bit. Dips. Suck.
13:38
Ran on the TM because it snowed today. ?♀️ Tired. Stressed out and a bit demoralized.
I feel ya on the stress amiga. Hang in there, you’re not alone!
Yesterday ran 2 miles… I have run in 1.5 months and took a min off my time … still slow
Today did yesterday
E2MOM PC+PJ
100/105/110/115/120/125/125/130
B. Grace RX
3:14 slower than I wanted but my Quad hate me from yesterday and I worked 11 hrs with poor nutrition today
That’s a great time for Grace Britt!
A: Bench 135/145/155/165/165 all x4.
GHD sit-ups x8
No spot so I took it a little on the easy side.
B: Raining so I rowed instead and did all the ring dips strict.
14:21 Everything was going great until that third round of T2B. The GHD and previous T2B all caught up to me at once. I think it was close to 2:30 just for those 20.
A. 205×4.
6 reps
B. 4.04, 4.08, 4.30
A: 185*4, 185*4, 195*4, 195*4, 205*2.
Failed on the third rep of the last set.
All roll-outs were sets of 8.
B: Subbed run with 30 Cal assault bike and T2B with leg raises. 17:04
C: 8 minutes row moderate pace
D: 4 sets: 100 flutter kicks, 100 bicycle crunches, 1 minute rest.
A. Bench press 5×2: 245,255,265,275(pr),275×1
Ab wheel 5×8
I saw the tempo but I find I never go any faster than a 2 sec negative anyway.
B. 3 rounds: 400m, 20 T2B, 20 ring dips
12:06
Mobility Mobility Mobility
A. Bench Press x 2-4 reps @ 20X1 – 85×4, 95×4, 115×4, 125×3, 135×1
Ab wheel roll out x 8 each set
***Bench felt great…no pain in the shoulder
B. 3 Rounds for time – (4:36/4:52/4:54) – 14:28
400m Run (outside) running outside is feeling better everyday!!
20 T2B (10 kipping / 10 strict) 10/10 all rounds
20 Dips (10 ring/10 stationary) 5/1/1/1/1/1/5/5, 3/1/1/1/1/1/1/1/5/3/2, 2/1/1/1/1/1/1/1/1/5/3/2
Killed it girl
Thank you….been feeling stressed that I haven’t gotten any extra work in…but the 30-45 min I spend on mobility has consumed my extra time the past few days. I know I know it’s worth the time!!
Definitely the right choice!
Way to move the big wheels!
A1. 155/165/175/185/185 x 4 @tempo. I am solo today and made the choice to stick with 185 after I struggled to get my 4th rep. Surprised myself on the 5th set.
A2. BB rollout x 8 @tempo.
B. Rx’d 10:12.
T2B went 15/5, 10/5/5, 10/5/5
Dips went 10/5/5, 10/5/5, 5/3/3/2/2/2/2/1 ha
Dips got tough on the final round!
Super fast Trion!! Great work all the way around today!
A. Tempo bench all set at 4 reps: 225, 225, 235, 245, 260 and all ab wheel rollouts at 8-9 reps at tempo
Haven’t done those in a while… Will last them in now!!
B. 15:40 for round 1 I did 4×5 T2B but then on round 2 it was 5, 5 T2B and then all the rest were knee raises my grip was failing
A. Strict Shoulder Press 5x 2-4 reps up to 65kg/145# x2
I’m a firm non-believer of the benchpress so I’d rather work on my overhead pressing. Fun fact, my bench press has never been stronger since I started skipping the benchpress and replacing it with the SP.
No acces to an Ab-wheel so did 10 Hollowbody Rocks instead.
B. As RX with strict ring dips: 14:12
Ring dips are a weak movement for me, so I guess I can get away with sacrificing a bit of intensity to get more strict volume in on those (right?).
Good burner!
… but then again how would you know if you “never” bench press? ;oP
Haha, I do test it once in a while! … on a monday, with my bro’s, taking scoops of preworkout straight to the face without water.
You aren’t really knocking the bench press are you Steven…I LOVE Bench day…cmon!!
Ever since I saw a very compelling explanation of how the benchpress doesn’t follow any functional motor pattern at all I’ve been looking for alternatives to build horizontal pressing strength. I’ve never felt as much as a twinge in my shoulders ever since while my strength, mobility and stability have improved.
Anika:
Did Yesterday’s:
A.
Every 2 minutes, for 16 minutes (8 sets):
Power Clean + Power Jerk
95/115/125/135/135/140/140/145
B.
“Grace”
2:59
Holy Grace Anika!! Awesome day all the way around!!
(Anika)
Thanks Candy! I’d be lying if I said I wasn’t trying to chase your time:-) Thanks for pushing me!
A.) 155×3, 155×3, 155×3, 155×3, 160 x 3
B.) 15:25 RX. Dips were the limiting factor for me. All toes to bar at 10/10
Great work Ryan!!
A.
90/95/100/105×3/107,5×0.
B. 12:14. :-/
Why the slanted face Michal?? 12:14 is awesome!!
Bench @ tempo….. 4’s at 90kg Ab Wheels @ tempo ….. 8’s Metcon sucked for me……. 16:25rx Run was all sound 1:40’s T2B are my everest….. Did them all in 5’s but singles so like 5 singles, drop, walk about, cry, 5 singles…. Dips where ok, 20, 10+10….8..4….some doubles n singles but by this time I was so annoyed with the ties to bar I didn’t much care. Annoys me because fresh I can string a sharp looking set of ten together, looks like I know what am doing, but in a metcon I can’t do a double to save… Read more »
TTB description resonates with me so much! Amazing performance on the dips.
Joe Joe Joe….stop being annoyed…enjoy the process..I am the same exact way with T2B. I just recently “got it” on how to kip them but after the first set of 10 that falls apart fast and it’s just easier and faster to go back to strict. Yes it’s slower…but in the long run it’s easier than fighting with the kip. If you have to go to singles that is fine..but stand there and jump right back up on that bar, in the long run it will be easier and faster than getting yourself all upset…like I tell my daughter…crying doesn’t… Read more »
A1. Bench 20X1: 4 x 185, 195, 205, 215, 225
A2. Ab-Wheel 3020: 8 reps / round
B. 3RFT of 400m run / 15 – 2p KBS (American) / 10 – Strict Ring Dips: 8:58
Super fast B!!
Tweaked my shoulder yesterday on the jerks. So….
A: Spent 10 min with MWod on my shoulder
B: Practiced clean deadlift and shrug from links y’all posted yesterday (thanks again!).
C: (adapted from Fitness A)
Four sets of:
Turkish get Ups 2 per side (53#)…no pain when assisted on the press
Rest 45 seconds
Single-Leg Hip Bridge x 6 reps each leg @ 3011
Rest 45 seconds
Bottom’s Up Kettlebell Carry x 100′ each arm (53#, assisted with opposite side fingers to stabilize as needed with higher weight)
Rest 45 seconds
Take care of that shoulder Mike…keep going with the mobility on it and great scaling today!!
A. Up to 2×82.5kg
B. 14:22 scaled 25cal AB, 20 k2e and 20 push ups
A 145, 175, 195, 210×3, 230×1+220×1
B 17:20 my 400 are too slow
Way to push through B and finish Philippe!!
You and me both, brother. Running is my Achilles heel…well, running and several other things.
A day behind
Grace RX 6:09
Nice work, good to see you posting again!
Thanks man