Warm-Up.
Hip Opener Drill
Banded Scarecrow
Over-Under Drill
Followed by…
Empty Barbell Movement Primer
Three sets of:
Overhead Squat x 5 reps
(use a progressively narrower grip for every set)
Rest as needed
Then…
A.
Five sets of:
Front Squat x 2 reps @ 90-92.5%
Rest 2-3 minutes
B.
For max calories/reps:
3 Minutes of Assault Bike
Rest 60 seconds
3 Minutes of Wall Ball Shots (20/14 lbs)
Rest 60 seconds
3 Minutes of Rowing
Rest 60 seconds
3 Minutes of Double-Unders
A. Front Squats 90% is 170.
165, 165, 170, 170, !75 x1 failed the 2nd rep because I needed to pee and couldn’t push up hard enough without peeing by pants……… Lesson learned. Pee before you squat.
B. Ran out of time, but did what I could. Did goblet squats instead of wall balls to protect the elbow.
AB Cal – 31
Goblet squat – 71
DU – 190
Didn’t row because of the elbow and I didn’t have time anyway. Didn’t do the 1 min rest between movements….
C. Which was really first, some elbow/shoulder rehab.
A. Front Squat, 2x 245,250,255,255,255
B.
3′ of Aerodyne bike (no counter, but rode as hard as could reasonably stand)
63 wall balls
52 cals row
185 double unders
Warm up : done A. 3 sets 30 second row 5 x OHS @4111 Empty barbell B. Front squats 5 sets x 2 @ 295# C. 3 sets 8 x Bulgarian split squats @ 50lbs dumbbells 15 x banded glute bridge Rest 90 seconds D. Conditioning 3 minutes (subbed assault bike for 800 m run) and any remaining time I did burpees. Rest 60 3 minute max wall balls Rest 60 3 minutes max cal town Rest 60 3 minute max double indeed 800m + 1 burpee (thought I would have more time but my legs were feeling it for… Read more »
I really love your part c!
10 min AB WU – 82 cal
A. Front Squat x 2
based off 155#..wanted to go up to 145#…but man 135 felt like 200# today!
135#, 140×1, 135, 135, 135
***25 Abmat sit ups between sets
B. 3 Min work / 1 min rest
AB – 27
WB – 55
Row – 41
DU – 125
***Fairly pleased with my results…I tried to keep a consistent pace and remember to BREATH!
Great workout to practice nasal breathing! 🙂
A. 170#/175#- wow, that was heavy/170/170/170
B. Didn’t have an AB, so rowed twice:
51 cals/ 68 wb/ 47 cals /160 du
Bike – 46
WB – 62
Row – 55
DU – 162
This was gross.
Evening session:
Did yesterday’s wod
A. Strict press 4×1 up to 70 kg
Wasn’t able to press the 75 kg above eye height.
Stuck there for month.
B. E2M x4
30 KBS 32 kg
Max reps unbroken strict pull ups 10/8/8/8/8
100 m farmers carry 32/32 kg
Hello forearms.
Hopefully, you’ll be able to break through that plateau with this upcoming cycle!
Phew!
A. 1×175 4×185 (should have been 198 – oh well)
B. 25cal, 40 WB, 40cal, 19 s s du, followed by 2 mins of attempt/singles. I’ll get them eventually! Enjoyed this WOD, even if I did sandbag it a little…
Super strong FS Alice!
Legit!
A. Front Squat (OT3M)
5 sets of 2 w/ 275#
B. As Rx
AB: 54 | WB: 66 | Row: 57 | DU: 140
… 3 minutes is well outside the comfort zone on these movements … never tripped so many times doing DUs … rough.
Looks like you used every second of those 3 min intervals…damn nice work Chris!
OH Press / Interval training ( home alone) WU 4 min bike 4 min row 2 rds AS Inchworms Couch stretch Ts/Ws/Ys stretches Xs/Y band stretch series PVC pasthroughs 4×25 Face pulls red band 1×20 Behind neck bar press 2×25 Bar presses A. OH Press Continue Press warmup and face pulls as needed 1. 5 x125 2. 5 x145 3. 5+ x165 (used 155 x 10) P1RM= 206 ☹️ Feeling beat up and rundown. A1.5×10 85/95/105/115/125 B. 3 min interval Max reps /cals 3 min Assualt bike Results: 43 1 min rest 3 min WBs Results: 65 1 min rest… Read more »
Hey Seth! Listen to your body! You said you were feeling beat up and rundown then did a bunch of max intensity work. It’s ok to workout when you’re not 100% but adjust the effort down to the level you are feeling. Your body will thank you for it and you’ll be able to get back to normal more quickly. I hope you’re already feeling better!
Thank you I am. Today’s MetCon was what I really needed. Nothing weighted just move. Thanks again.
In week 2 keto.
FS 185lbx2, 185×2, 185×3, 190×2, 195×2.
198 was 90%. Def could of hit.
3 min stations. 60 sec rest
Cals airdyne 54
Wall balls 50
Cals row 41
Dubs 105
Pretty fun. Best energy so far on keto. Row felt sluggish though.
Great job. From what I remember on Keto you will almost feel like you have the flu for first 3-5 days. After your energy will start coming back. Just be sure you are consuming enough to replenish your energy stores. I started doing the vertical diet and have dropped from 279 lbs to 260lbs in just a little over two months.
Stronger/ more energy/ and leaner.
Best of luck with Keto. I couldn’t stay in ketogenic state when I was home only at work offshore.
Def. Felt like crap for a while. Probably went in too quick. Had worst sore throat for almost a full week. Probably was in a state of acidosis. Luckily my weight has stayed stable and I have been able to hydrate enough. Plan is to keto all winter and maybe start carb cycling in 1 day per week once I settle into new diet. Will have to check out vertical diet. I am unfamiliar. But glad you are getting good results so far.
Thanks. Vertical diet allows for carbs (rice, vegetables) it is similar to what WSM athletes use. Only I am not eating in that much excess.
You re doing double the work with this diet! Awesome job!
Thanks man. Been an interesting transition so far!
A. Worked up to 245#. Didn’t get all 5 sets. Did 3×8 backsquat @ 155 after.
B. Did two rows: 55, 52, 53, 129
Nice work. Like the strong DU finish.
Well done Dave! Very consistent!
Morning everybody,
A. E3M Front squat 5×2 @120 kg
This was borderline doable.
B.
AB 53 cal
WBS 63 (25.20.10.5.3)
Rowing 58 cal
DUs 110
Focused on breathing and a steady push.
At the rope the wheels fell off fast and I had to break it down in small portions of 10.
Nice job. Strong work in the row and wb.
A.
Front squats with 3 min rest
145kg for 5 doubles
Bloody hard.
B.
3 min assault bike
1 min rest
3 min row
Give up..
Biked 52 cals (410ish watts average pace)
Rowed 60 cals (1200 cal/hr average pace)
Gave up for the night there. Too tired tonight!
Strong squat Shaun! You put some work in!
Way to put the work in. Nice row pace!
Outstanding Shaun!