A.
Every 3 minutes, for 15 minutes (5 sets):
Seated Shoulder Press x 6-8 reps @ 2111
Use the time between sets to stretch calves and hip flexors.
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Strict Handstand Push-Ups
10 Strict Pull-Ups
20 Russian Kettlebell Swings
A. Bryan – 85# x 8 reps. Christy – 45# x 8 reps.
B. Bryan – 3 rounds + 9 HSPUs. Christy – 2 rounds + 10 HSPUs + 8 pull-ups.
A. 95×8, 105×8, 110×8, 115×8, 120×8
B. HSPU Progressions and Practice.
C. ROW 3×10 min pieces with 4 min easy in between each piece. 8920m total at a max HR of 155bpm.
A. 95×8, 105×8, 105×6, 105×6, 105×7
B. 5 rounds Rx. 55# KB
A. 8/95, 8/105, 8/110, 8/115, 6/120
B. 3 + 14, strict everything, 53 pound bell.
Awesome job, Joe! You can probably start a little heavier on the seated press next time. So strong!
A) 75/85/85×8, 95×6 (2)
B) 3+4 Rx (5/round). Handstands didn’t feel great today. Coming off a weekend where workouts were random after volunteering at the West Regional. Back to the grind
Nice!! I’m originally from the West Region 🙂 I hope you had fun!!
A. 5×8 with #20 DBs
B. 4 rounds: HSPU with ab mat, bent over DB rows for pull ups (didn’t have a bar) with #25 DBs, and #25 KB for swings (wish I had a heavier KB!)
I really liked this 🙂 thank you!
Glad you had a good time Meg! You did great!
A. 1 arm DB Standing Press 8 x 50-50-50-50-45ea
B. 3 rds + 3 w/ 70# KB — subs below.
Started Rx with 10 HSPU. Bonked on Rd 2, so subbed 5 wall climbs. Shoulders were d-u-n.
Good sub Andy!! It’s a brutal one on that upper body!
A) 95/100/105 x8, 110 x7, 115 x6
B) subbed 5 for 10 on strict movements, 50# Russian KBS 4 rds + 3 SHSPU
That was fun, but I can tell it’s been awhile.
We’re glad you’re back! 🙂
A. 115(8),115(7),120(7),120(6),120(5)
Overhead movement is the weakness
B. 1 round + 29
Had to go to one a mat then 2. This sucked.
Burner for sure.
A. 5×8 @ 45
B. 4 + 10 Rx
Awesome job!
A) 35×8, 45×8, 55×8, 65×7, 70×6
B) 3 full rounds + 36; strict hspu to one abmat, 35# KB. Tried SO hard to swing fast enough to get 4 rounds. Nope.
So close! Nice work!
A. 60/70/80x 8 90/100×6 with Db’s
B. 4+3 Rx’d with 70# Kb. Broke up the ship’s into 5/5 after Rd 1. Everything else UB
Wow! 100# DBs?! Nice work!
Oh wow, my bad – it was 100# total with 50# Db’s. I wish I could do 100# Db’s for 6!!
A. Seated Shoulder Press: 8x#95, 6×105#, 6×105, 6×105, 7×95
B. As Rx (w/70KB) 3 rds + 7 SHSPU…1.5 rounds full ROM on SHSPU then 1 abmat for last 1.5 rds.
…finished with 5 sets of 7xSingle leg DL w/70#KB (each leg) and 15xGHD situps
Nice work, Chad!
A. Seated Shoulder Press @ 2111 (OT3M)
6 x 120-125-130-135-140
B. As Rx (w 70# KB) 3 rounds + 10
… tough slog shoulders felt cooked.
Dinner’s ready! 🙂
A: up to 95
B: 3+2 as RX @ 32kg KB
First round complete under 2 min. Then died on Strict HSPU.
This was an arm burner for sure!
A: 40 kg x8-8-8-6-6
B: Did 5 negative Handstand Push-Ups with a weightplate and an Ab Mat as target per round instead of 10 HSPU.
2 Rounds + 5 negative HSPU + 10 Pull-Ups
Thank you Cathrine for your note! I’m not able to do HSPU now and thought about doin Pike Push-Ups. But I’m happy with the negative HSPU, being completly upside-down is just a different kind of animal than Pike PushUps or Dumbbell Shoulder Presses.
Awesome job, Christoph!
What does @2111 mean?
Nevermind I found your blog explaining it. Thanks for all the information
How’d it go today?
Sorry for the late response! Glad you found it 🙂
A. 8×65/75/85, 6×95(2)
B. As Rx, 32kg KB…3+38, couldn’t cycle the swings fast enough to finish the 4th round. SHSPU’s felt good today, went ub 1st round, then 6/4,6/4,5/2/3.
Great work Anders!!
A. 95×8, 105×8, 105×8, 115×7, 115×6
B. 5 Rounds (subbed 5 HSPU per Catherine’s note below) – probably could have gone with the 10.
That’s ok Clayton! I like that you went with 5 to test the waters. Plus it just means you did more rounds thus your volume was still high on hspu! Great work
A. See below – 60# (Dumbbells) was pretty tough but felt really good about my tempo and form
B. Scaled to 5 SHSPU – got 2 + 22 @ 32kg
Finished out the last set of swings
Alex, can I ask what app you’re using here in the pic?
Strong!
Thanks. I’ll check it out
60# DBs is legit!