Warm-Up.
Overhead Movement Prep
Followed by…
2 sets:
Burgener Warm-Up with a PVC Pipe
Then…
A.
Four sets of:
Dumbbell Z-Press x 8-10 reps @ 2111
Rest 60 seconds
Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111
Rest 60 seconds
B.
Four rounds for time of:
200 Meter Run
15 Push-Ups
200 Meter Run
15 Push Presses (95/65 lbs)
Warm Up
A) Z-press: 20kg each dumbell
Barbell Row: 70kg
B) Today’s metcon> 10:51 (Rx)
C) Yesterday’s metcon> 6 rounds + 12 Kb Squats (Rx)
Bad idea to do this workout after yesterday’s one. My shoulders couldn’t hold the KB’s from the 4’th round (9+3) and they fought every single burpee to evit me to eat the floor.
Built on a pause snatch
DL 6@245 (2sets) 6@255 (4 sets)
7 rounds at RX (some left in the tank)
Yesterday’s
A.
145, 155, 165, 175, 185, 200
5 x 185
B. 6 + 9 – KB for two rounds then switched to DB because the stability needed was hurting the elbow
Also did GHD sit ups instead of TTB.
Morning:
A. 4×11 DB bench press #90
DB row 4×11 #100
B. Additional bodybuilding style push pull accessories.
Evening:
4 rounds:
15 calorie echo bike
15 hand release push ups
15 calorie echo bike
15 strict pull ups
13:04
Great WU + 10 round tabata 20/10 = 42 cal
A. Back Squats
120×6, 130×5, 135×4, 145×3, 155×2, 165×1, 155×6
***These felt really good today with knee sleeves and lifters
B. AMRAP 12 min – 6 Rounds + 4 reps
12 DB front squats at 35# DBs
9 T2B – Strict
6 Burpees
***Only broke the squats in rounds 5&6 everything else UB
Probably way easier to use DBs than KBs..but I only have 1 16kg KB and my free weight KB is to long to do any front rack work with.
Evening training:
A. 4 rds as prescribed
BB row x6-8 80/90/90/90 kg
Bench press x6-8 80/90/90/80 kg
(Did z press at Tuesday)
B. 4 rds
100 m run
15 push ups
100 m run
15 PP 22,5 DBs
(Run was more like a drag)
11:20
Working on getting back at it. Incidental rupture of my infra patellar bursa last week. Decided to test out th leg and see how much swelling it causes the rest of the day.
Did yesterday’s work
BS as prescribed.
Got 6 rounds even in 11:45. Passed on picking up the KBs for a few more reps.
12 FS with 35lb kettlebells
9 T2B all ub
6 burpees
Hopeful for a speedy recovery.
Oh no! Joe, that sounds super painful! Heal up quickly!
Hopefully no swelling – wishing u a speedy recovery
… general overhead prep and shoulder mobility work.
A1. DB Z-Press 2111: 10 w/ 25, 27.5, 30, 35
A2. Sup Grip Barbell Row 2111: 8 w/ 115, 125, 135, 145
… started light but ended right.
B. As Rx: 10:10
… have a great Thanksgiving US crew (EDIT – next weekend) ;o)
It’s next week! Super late this year. 🙂
Happy thxgiving to u and ur family as well
Conditioning (home /alone) WU run 400 m 2 rds AS IWs MTN C A. 4 rds FT 500 m row 15 pushups 500 m row 15 strict presses (95/65) Results: 20:07 Rest 2 min B. Core blast (FT) 50-40-30-20-10 Situps Side lever crunches Flutter kicks Results: 12:00 Rest 2 min C. 15 Min AMRAP 2,4,6,8,10…. KB swings (75/45) Cal row situps Results: round of 18s started 20s 18s+5 KBs 275 total reps This was good work. Enough to hurt but weights were light enough to no leave me destroyed. Quick and dirty 3. “ If anyone ACKNOWLEDGES that Jesus IS… Read more »
75# swings are hardly light!! Beast mode today
Yesterday’s:
Warmup ✅
A. E2M Low bar back squat %
6x100kg/5×105/4×110/3×120/2×125/1×135/6×125
B. Amrap 12 min
12 FR KB squat 2×24 kg 12/12/8.4/9.3/8.4/9(+3)
9 V up
6 burpee
5 rds +9
Nice job. I did yesterday’s as well. Way to hit it with the heavier KB.