A.
Deadlift x 15 reps @ 2011
Rest 15-20 seconds
Strict Handstand Push-Ups x Max Reps in 60 seconds
Rest 2 minutes
Deadlift x 10 reps @ 2011
Rest 15-20 seconds
Strict Handstand Push-Ups x Max Reps in 60 seconds
Rest 2 minutes
Deadlift x 5 reps @ 2011
Rest 15-20 seconds
Strict Handstand Push-Ups x Max Reps in 60 seconds
B.
Against a 2-minute running clock, complete as many rounds and reps as possible of:
5 Power Snatches (115/75 lbs)
10 Push Press (115/75 lbs)
Rest 2 minutes between sets, and complete a total of 4 sets for max reps.
____
A: 80kg dead – 12 HSPU, 100KG dead – 12 HSPU
120kg dead – 11 HSPU
Double overhand grip was tough, definitely the limiting factor
B: 7 rounds RXd over the four intervals, picked up where I stopped, 2 rnds, 1.5, 1.5, and finished the last interval with 2 rnds
Grip was blown up
A. Bryan (185#, 200#, 215#, all HSPUs to 15# plate, 36″ wide hands) – 5, 5, 5.
B. Bryan (power cleans vs. snatches) – 2 rounds, 1+12, 1+11, 1+10.
A. Rx: 205, 255, 285
I was hoping to get to 305 for the last set, but my grip wasn’t going to go for it with DOG.
HSPU: 3, 4, 4
I misread this part of the workout and did max reps which for me was more than I’ve ever done. I didn’t see the 60 sec timeframe.
B. Scaled to 95
5+12 reps
My shoulders are fried. It was nice to get a barbell workout in after a week in Orlando without a gym. I only had time to do a couple fast bodyweight workouts.
A. Rx for tempo and rep scheme
185 / 245 / 275
10/10/8
Still working on this DOG. I get the case for it but just still feels unatural. Learning.
B. Rx. Lot of trouble cycling the PS
16/16/16/16
A. 145, 165, 185
SHSPU off 60” box, 13, 11, 12
No time for B.
Did some strict CTB and a few BMU and called it a day.
Busy week but I squeaked in today’s
A. 255X15 66%/295X10 72%/325X5 78.5%
Pushups 38/40/44
B. With 95#
1-2/2-1 + 7/3-1 + 14/4-1 + 11
Late posting…
Part A: 250 + 9 SHSPU // 275 + 9 // 300 + 8
Part B: I was trashed by Part B (just started by on high fat/low carb… had nothing left)
The ice bath game is going strong. Yesterday was 1:15 at 37F (words can’t describe that experience). Today was 2:00 at 46F (much much better but still breath-stealing. Felt superhuman when I got out.
Day behind Started with shoulder and thoracic mobility 60s of each – pronated hang, cat-cow, tuck rock to tuck sit, sup hang, banded hamstring stretch, scap pull ups A. Don’t have MU…so I attempted a mix up of all Travis’ videos that Michele posted HSW practice…can get a little over 5′ at a time L-sit x60s (ub, 30/30, ub) B. 2 rounds for time – RX+ Don’t have an AB yet..so subbed 40 cal rows 20 BBJO @ 24″ 5:41 / 5:25 (Rows 2:45/2:47) BBJO a little/lot slow….i was a little nervous using 24″….but I wanted to face my fear… Read more »
Awesome work overcoming the fear!!!
W.U. lots of shoulder mobility…Ys, ts, ws; dislocates, slides, etc…all DL DOG
A. 225 (15), 15 hspu
275 (10), 15 hspu
365 (5), 12 hspu
B. Not today out of time
Hit cleans a couple prs
Squat clean 235 #5 pr
Power clean 220 #10 pr
HHC 205 #10 pr
Than
5min amrap
100 dub buy in
12 power cleans #115
4 bbjo. -2 rounds
Rest 5
100 dub buy in
8 power cleans #135
4 bbjo. -2+8
Rest 5
100 dub buy in
4 power cleans #155
4 bbjo. -3 rounds
Much needed good day life has grinded me down a bit lately still been hitting it hard just rushed….baseball is in full effect for my 10 year old definitely BLESSED
Major PR star! Awesome work Dustin!
Thank you 🙂
Awesome PRs dude, solid work
A1. 185/225/275 @tempo.
A2. 15/17/14
B. Scaled to 95#. 8+10 results as follows:
2+5/4+8/6+5/8+10. All quads and shoulders.
Have a great weekend everyone!
You destroyed that B!!
Yesterday’s work
A. E2MOM x 18 min
Ring muscle ups: 8 – 6/2 – 6/2
Handstand thigh taps: 16 x 3
Paralette L sit accumulate 60s: all sets broken up into 2-3
B. 2 sets for time
30 cal AB
20 bbjo 30”
6 min rest
Round 1: 1:44 AB / total 3:59
Round 2: 1:40 AB / total 3:49
Lunch almost came back up. Happy with the AB times, significant improvement for me
C. Alt EMOM x 6 min
5 sandbag cleans 100#
6 bar muscle ups
Will attack today’s work tomorrow afternoon! Have a great night
May the Fourth be with you all!
Try the DOG and don’t go back – you won’t regret it!
Had to skip Wednesday’s squat party because I just got a new tattoo on my leg, so today I had me some squatting! A. 4×4 Back Squat 120kg / 122.5kg / 125kg/ 127.5kg Max reps 8x at 122.5kg B. AMRAP 10min of: 5 burpee pull ups 10 alternating db snatches at 55#/25kg 20 Wall Balls at 20# to 3m 4 rounds + 6 dumbell snatches Man I wanted to get 5 rounds but I fell of the OT2M wagon after round 3 Ended today’s session with some strict muscle up practice which are coming along pretty nice if I do… Read more »
Nice!
Solid work all around!!
A) 185, 225, 275 (should have went heavier)
– did handstand holds for 60 seconds instead
B) did today’s fitness WOD to help save the shoulders
I will try switching to sumo deadlift. I don’t understand why my deadlift is below my squat so changing stance might be the answer
A. 275, 6 or 7 rep for handstand I took around 30 sec rest, lifting sumo made me feel muscle I didn’t remember I had 🙂
300, 6 or 7
345, 5 or 6
B around 5 round total, my tank was completly empty after the deadlifts
A) 10 sets of 1 Front Squat @61×0. In kgs: 70, 80, 80, 90, 90, 90, 90, 100, 100, 100. Focused mostly on adhering to the tempo and proper form in the squatting so didn’t want to go into heavy land; the 9th front squat had to be the slowest 6 seconds I’ve ever experienced. B) AMRAP 20′: – 400 mts run – 2 rounds of 4 C2B + 8 SHPU (2 abmats) + 16 air squats Completed 2 sets + 34 reps (2 HSPUs into the second round of the 3rd set) Rx asked for BMUs and Kipping HSPU… Read more »
Awesome work Jorge!
I found that the only way to make runs bearable is to add at least a couple of long-ish run sessions (one aerobic session and one anaerobic).
I wonder what the coach’s suggestion would be on this
Wes recommended that I look into my ankle mobility which might be a good improvement factor for long run sessions, I think it makes all the sense in the world because after I pass the 1 km threshold I feel everything cramping down
Wouldn’t hurt to have someone video you running towards the camera, by the camera and away from the camera at your normal 1km pace. We could give some pointers.
i can get that done, spoiler alert: everything that should be done in running, i’ll be doing it wrong
Darn spoilers! No worries, 2/3 of runners are injured every year because of poor technique. It’s one of those things that never gets coached properly, unless you actually have a running coach. Spoiler: hardly anyone has a running coach 🙂
I could definitely use some advice on that too, I always have no idea how to run “correctly”!!
Well done Jorge awesome session
A. 100/120/140kg
Tried DOH but failed at 5 reps on 2nd round
B. Subbed 10 alternating reverse lunges with 40kg
1+10
1+10
1
1+4
Me after ?:
:
Full recovery position! Great job
I wasn’t in my usual local gym so people thought I was feeling unwell, haha
Haha I like it when that happens, way to push the intensity Mani
It’s sort of like your punch card. “Your work is done. You may go now.”
amazing deadlift power mani!
Nothing compared to yours, i’ve seen all your lifts have increased like crazy!
What’s your secret, what do you eat? 😀
I’m guessing by his Instagram….mostly steak 😉
Saw beers as well – good combination for gainz
hahaha thanks man this is basically my diet http://www.thesmileshack.com/images/Eat%20All%20The%20Food.jpg
Sounds like a nice approach haha
Nice work Mani! Strong DLs
Big session to catch up on last few days; A. Two sets for times of: 30/25 Calories of Assault Bike 20 Burpee Box Jump-Overs (30″/24″) Rest 6 minutes 3.28 – 1.30 AB 3.30 – 1.40 AB Man that assault bike killed me! First time trying it, really made me realise i’m not a high output/power athlete. B. Five sets of: DB bench 27.5kgs for 8 reps Rest 90 seconds Ab-Wheel Roll-Outs x 8 reps @ 3020 Rest 90 seconds C. Modified slightly Every 2 minutes, for 18 minutes (3 sets each) of: Station 1 – Supine Ring Rows x 10-12… Read more »
Big session is an understatement! Well done, James.
Thanks Ryan, had a bit more time this morning and had missed a session this week! Looking forward to some big scores from you today.
Going to have to be tomorrow. I have to (get to) help my wife with St George streetfest tonight. So no big score from me…well unless she is really grateful…
Good luck with that 😀
BEAST!
Too kind Mike, felt good today so went for it!
Awesome performance for a first time on the AB dude! Sure beat me! BW on the heavier side is definitely a plus for the AB. How much weight are you packing over those 7ft of vertical? Solid day man, well done
Deadlifts – 125kgx5, 160kgx10, 190kgx3
Strict HSPU – 12/5, 10/5, 7/3
Deadlifts are really hard at that tempo. Lost the tempo on the final set (had about 4 seconds at top) and couldn’t complete the set – too heavy today! HSPU got hard
B. 2 + 4 powersnatch, 2, 2, 2
My triceps and shoulders were fried from hspu so these suffered. Anyone getting 3-4 rounds as per the suggestion is a monster!
Nice work, Shaun. Heavy weight for tempo DL. Way to push yourself.
Solid day man nice work!