A.
Every two minutes, for 6 minutes (3 sets):
Dumbbell Walking Lunge x 20 steps @ 10X0
Go heavy the final steps should not be performed without struggle.
B.
Complete as many rounds and reps as possible in 5 minutes of:
20 Double-Unders
10 Air Squats
Rest 1 minute
Complete as many rounds and reps as possible in 5 minutes of:
5 Dumbbell Man-Makers
10 Box Jumps (24″/20″)
Rest 1 minute
Complete as many rounds and reps as possible in 5 minutes of:
5 Toes to Bar
10 Push-Ups
A. 35# KB x 2, 40# DB had to break at 12 then finished.
B.
9 + 24
3 – 25# DBs
6 + 11
A: Done with 35lb KBs. Lunges are not a
strong area for me. 40 would have been about max.
B1: 40 SUs. I just kept the rope in hand while squatting. 7 rounds even
B2: 25lb DBs. 3 rounds
B3: 5 rounds and that was doing push-ups with fists to keep my wrist straight. T2B went well with the low number.
A. with 50 lb DBs (that’s heaviest I have at home)
B1. 7+29
B2. 3+1 (35lb DBs)
B3. 8+5 (t2b fell apart on round 7 and 8)
A. Db walking lunge 3×20: 65,70,70
B. 3x5m AMRAP(1m rest):
20 double unders, 10 air squats: 10 + 20 du
5 DB man makers #35, 10 box jumps: 3 + 4mm
5 T2B, 10 push ups: 8 + 5 T2B
A. 53/55/60. Should have started at 60. The last round was right on the edge of impossible.
B. Rx’d 9+8/3+1/7+2. Used 40# dbs for man makers and they ate my lunch. Everything else was good and my pace had me just before losing my ability to breathe.
A. Used 70pounds KBs.
B. Didnt count.
Yesterday’s
A. 20, 25, 30, 35, 40, 45 – 2.5# PR
B. RX – 15:13
Rows – 2:23, 2:25, 2:34 – wheels fell off on the last row.
KBS UB
PU – 15/5, 12/8, 10/5/5
Spent too much time bent over gasping, trying to gather my strength.
Awesome effort – well done.
Thank you, I read Libby’s notes and she said 15 min, so I pushed hard to get near that mark… It SUCKED though! 🙂
A.) up to 60 lb dbs
B.) 8 rounds, 3 rounds with 25 lb dbs, 5.5 rounds.
A: Done with 20kg DB
B:
7 + 20DU.
2 + 1 MM (15Kg DB).
5.
A. 2×10/15/20/30 kg as a warmup.
B.
7+5,
2+4@20kgs dB,
9+2.
A. As Rx w/ 1.5p KBs
… likely should have gone with 2p but wasn’t up for turning my legs to ash
B1. As Rx:
9 rounds + 10
B2. As Rx (w / 20# Hex Head DB):
4 rounds + 1
B3. As Rx (sub’d 5 – 2p American KB Swings for TTB):
7 rounds + 9
… largest hex head I could find … have a good weekend folks.
Yesterday:
A) OT1/2M x 10: 1 mt Handstand Walk
Practice, practice, practice
B1) 3 Sets of 2 paused split jerks @2×21 with 72.5 kgs
B2) 3 Sets of 3 Jerk Drives + 1 Split Jerk. In kgs: 75, 77.5, 80.
B3) 3 Sets of 1 Split Jerk. In kgs: 82.5, 85, 87.5 (failed 90)
C) For total reps, EMOM 20′
1. Wall balls 12 kgs (20, 20, 17, 17, 17)
2. Alt DB Snatch 27 kgs (15, 15, 14, 11, 11
3. Row for cals (16, 16, 15, 15, 15)
4. Rest
Total: 51+51+46+43+43 = 236 reps
Your C really shows how much your conditionning has improved Jorge, you killed it
thanks bro, your and candy’s advice on the nasal breathing has been a major key
Hey guys, for those interested we last did this on April 13th 2017. I’ll be doing it tomorrow. Enjoy!!
Thanks for the journal entry – always nice to look back.
A. 55# DBs, not the desired stimulus but I need my legs for soccer tonight.
B1: 8+6
B2: 3+2
B3: 8 rds even
When 55lbs is light…machine! Enjoy the game
Solid session, enjoy soccer night!
go get that W
A. 50# – probably could’ve done 55s
B.
6 “rounds” – lots of broken up DUs. I moved on when the HR got too low
3 rounds, 2 mms 25#
6 rounds, 3TTB
A.
55lbs and felt pretty good, 60 next time!
B.
DUs and AS
8 rounds + 20 dubs
DBMM + BJ
2 rounds + 3 mm at 45lbs – didn’t learn from last time. The DBMM wrecked me. Must go lighter next time
TTB + Pushups
6 rounds + 2 pushups
Jeez, nice job on those man makers!
It didn’t feel like it at the time ha, thanks!
Solid work James! This is a fun one
Thanks Joey, enjoy the rest day before you crush this tomorrow ?
you crushed B james, great work
Thanks dude, so impressed with your handstand walking ? also your emom 20 today is literally my dream workout!