A.
Four sets of:
Bench Press x 4-6 reps @ 20X1
Rest 60-90 seconds
Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111
Rest 60-90 seconds
B.
For time:
Row 1000 Meters
immediately followed by…
Five rounds of:
20 Wall Ball Shots (20/14 lbs)
10 Ring Dips
A. Bryan – 115#, 125#, 140#, 150# (all x 6), 60# dumbbell x 10.
B. Bryan – (run 800m vs. row) – 14:35.
Did this workout for Sunday due to few missed days last week
A. 65×6/85×6/95×6/105×6/115×4
35# DB 10/10/10/10
B. 9:01
Weighted bench dips
A: 6 reps @ 60 kgs / 65 / 70 / 75
10 reps @ 35 kgs / 37.5 / 40 / 8 x 42.5
B: 14:27 @ 20 Static Dips
A. 225#x6, 225×5, 225×6, 225×5
B. Did barbell thrusters (rain, so no WBs) and strict dips
13:32
Did this Friday.
A1. 135/145/155×6 165×4 @ tempo
A2. 53×10 @ tempo all rounds
B. 11:23 subbed running for row. Fingers crossed for a good Black Friday deal on a rower!
A. Floor press 225
Sa row 60
B. 4*12 dips
My lower body is beat after the last couple days
A) 60kgs X 6 & 20Kgs X 10, 70kgs X 5 & 20kgs X 10, 80 kgs X 4 & 20kgs X 8, 80 kgs X4 & 20Kgs X 8
B) Used 9kgs balls and did box dips as i can’t do them on rings or parallel bars. 20:30 mins
Ernie and I did this, super fun!
Bench:
Worked up to my last set for 140 lbs x 5. Ernie worked up to 165 lb. x 5
We forgot to set the clock for Part B but, we were both PUMPED because we haven’t done wall ball shots in forever so we were stocked to do the 100 wb shots! He also learned how to kip his ring dips so that was great! Fun day!
A.
Bench Press 5×225 across
B.
13:35 Rx with strict ring dips.
A: Bench at 95×6 each
Db rows with 35# x10 reps
B: right around 15 mins (left my numbers at the gym)
C: created a little “Double Annie walks the plank” for a core and conditioning wod.
100 du 50 abmat su 50 sec plank
80 du 40 abmat su 40 sec plank
60 du 30 abmat su 30 sec plank
40 du 20 abmat su 20 sec plank
20. du 10 abmat su 10 sec plank
Right around 14mins
A) 85×6/95×6/100×6/105×6; 35# KB @ 10 each.
B) 15:19 RX. Row @ 4:02. Lots of breaks during the ring dips…haha:)
A. Did 5×5 instead @ 225
5×10 @ 110
B. RX 9:41
A.105-6/115-6/125-4/130-4
A2. 40#-10 reps for all rds
B. Started Dips did 5 they were taking forever added purple for first three rds then switched to red last two rds
Quads were cramping after 2rd
15:52(2min of fishing and changing bands)
Realized I forgot to eat probably why I was cramping
A. 245,245,265,165 all 6 reps. All dumbbell rows @ 80# x 8 each arm
B. 9:18 RX
Bonus: 100 sit ups
Nice job! Keeping it light lol
Resort Workout
A1. 50 lb DB BP x 6 Reps @ 20X1 (increased bench incline per each set)
A2. 50 lb DB Row x 10 Reps @2111
Had to come up with something creative without an erg:
5 Rounds (Part I)
B1. 300 Meter Run
B2. 50 lb DB Snatch x 10 Reps = 100 Meters
5 Rounds (Part II)
B3. 20 DB Thrusters (30 lb DB’s each arm)
B4. 10 Rack Station Dips
Time: 16’43″… should have stuck with the 100 meter run instead.
A1. 5×165,170,175,180
A2. 8×45,50,55,60
B. Apparently still not 100% after being sick. Shut it down after the first set of wallballs. Was way too gassed after the first set.
Lifting at work = limited gym equipment
A1. 50 lb DBs @30X1 x 10 reps
A2. 32 kg KB x 10 reps
B. 14:05
A.) 225×6, 255×6, 275×6, 300×4 with all 4 sets of rows with a 70# kb @ 10 reps.
B.) 14:14 Rx
Even when I played college ball I could not do what you just did on bench press. Your part Bs are always fast as well; really impressive combination of strength and conditioning. Your wife’s results are amazing, too; if your kids get into this, it’s scary to think what they’ll be able to do in a few years.
Thank you, 40 something! My daughter is 8 and huge into gymnastics. She capable of body weight movements that kids much older can’t do and is ridiculously flexible. Few years and I’ll start the strength training! Thanks for the motivation!
So cool! Exciting days ahead!
Where’ve you been, brother?
I’ve been training, I just don’t post scores if they are garbage lol. How you been? How’s training going?
Lol! Glad to know I’m not the only one that does that (although I went ahead and posted yesterday anyway). I’m doing well, thanks. The training is hit or miss right now with additional holiday activities and preparations. I’ve really loved the workouts lately, though. Lots of cleans, KB swings and push-ups, and just more strength emphasis in general, combos that come a little easier to me than the thruster, burpee and box jump metcons.
Thank you SO much for the kind words! You rock! We found the sport of CF a bit late, sadly. Too much catching up to do with the young things…haha. I really hope our daughter transitions because I think she could be a great competitor if she wants to.
Would never know you guys found it late; it’s exciting to hear how your daughter excels (I have an 8 year old daughter, too.) Y’all keep rocking it out. We gen Xers have to show all these millennials how it’s done!
Your bench is my squat.
A. 245 x 5,5,5,4
8e x 50, 60, 70, 70
B. 15:56
A1. Bench Press
5 x 195, 205, 215, 225 (5# PR)
A2. DB Row 2111
10 x 80# across
B. As Rx (w/ strict dips): 13:55
… old bench PR dates back to October 3, 2012 when I was doing a 5-3-1 cycle … crazy.
… I cringed when I saw another 100 WBs programmed for today … rough.
PR STAR!!! That’s HUGE for someone with your training age! Super congrats!
Argh, wall ball! I thought the same thing. 🙂
Are you calling me old? ;oP