A.
Take 15-20 minutes and build to today’s 1-RM Power Clean
B.
For time:
30 Calories of Assault Bike
30 Burpees
30 Wall Ball Shots (20/14 lbs)
30 Kettlebell Swings (32/24 kg)
30 Dumbbell Push Press (55/35 lb DBs)
30 Pull-Ups
A.
Take 15-20 minutes and build to today’s 1-RM Power Clean
B.
For time:
30 Calories of Assault Bike
30 Burpees
30 Wall Ball Shots (20/14 lbs)
30 Kettlebell Swings (32/24 kg)
30 Dumbbell Push Press (55/35 lb DBs)
30 Pull-Ups
A. 245#
B. 11:35 Rx w 30# WB
Yesterday’s
A. 35# KB x 2, 40# DB had to break at 12 then finished.
B.
9 + 24
3 – 25# DBs
6 + 11
A. Up to 245, about 20# from PR but considering I pinched a nerve last time I’ll take it.
B. 21min EMOM
1-shoulders
2-Bi’s
3-Tri’s
Happy weekend!
A.) up to 155, which is either a PR or ties PR.
B.) All RX except push press at 35 lb dbs. 13:03 .
A. Maxed both PC & bench in 20 min. Hit 215 bench (5# PR!) and 230 PC (10# PR!!). Spent a little more than 20min to hit 230 after I hit 225 on PC. Almost didn’t stay d it up but took a step forward and got my balance.
B. 10:16 Scaled to 50# dbs (heaviest we have).
1:45 AB
Burpees nice and steady
WB 20/10
KB 20/10
PP 10/10/10
Pull ups 12/10/8
Grip was smoked on pull ups. Nice one today.
Have a great weekend!
Awesome session Trion! Congrats on those PRs man that’s great
Thanks!
A. 265, 30# under PR
B. 11:13 Rx. No forearms from yesterday.
I think you earned a Rally’s cheeseburger!
You know I’m a Wendy’s baconator kind of guy. Lol
Dropped into a box while I was in Minneapolis with my brother today.
15-12-9-6 of:
Deadlift (185 – I scaled down)
Pullups
Rest 3 mins
3 rounds of:
20 wall ball cleans (with a squat – 20lbs)
10 power snatches (95lbs)
Rest 3 mins
2 rounds of:
15 burpees
50 double unders
24:26
The wall ball clean and squat actually got me the worst.
Yesterday’s
A. DB walking lunges x 20 @ 10X0 – 35#, 45#, 53# (53# is a PR)
B1. 20 DU / 10 Air Squats – 8R+29 (1 trip in round 4)
April 2017 – 7+20
B2. 5 DBMM @ 35# / 10 BJ @ 20″ – 3 Rounds
April 2017 – 4R + 4 (20# DBs / 24″ box)
B3. 5 T2B / 10 Push Ups – 7R+5
April 2017 – 6R+5
Huge gainzz!
A. Up to 265. Cleaned 275 but I’m not sure if I was under or above parralel.
B. Decided to work on weaknesses.
4 rounds not for time:
400m run
16 GHD sit ups
8 right arm KB shoulder press @ 55#
8 left arm KB shoulder press @ 55#
A. Power clean up to #275 (PR tie). Failed 280 a few times, tried working back up from 265 but didn’t have it today.
B. 9:35
30 cal air bike (*60 on load indicator took about 2min)
30 burpees
30 thrusters #45 (2×15)
30 KBS hybrid #70 (ub)
30 DB push press #55 (2×15)
30 pull ups (3×10)
I need a real air bike, the dial on the ancient Airdyne seems to move at the same speed regardless of effort put in.
the Echo Bike from Rogue looks solid. Great work today
I saw that, just hard to spend that kinda money.
No doubt… pricy unfortunately
Early session today A) 4 sets of: 1 clean pull + 3 tall cleans + 1 hang squat clean + 1 squat clean. In kgs: 40, 42.5, 45, 47.5 B1) EMOM 3: 3 Squat Cleans. In kgs: 75, 77.5, 80 1′ rest B2) EMOM 3: 2 Squat Cleans. In kgs: 85, 87.5, 90 1′ rest B3) EMOM 3: 1 Squat Clean. In kgs: 95, 97.5, 100 1′ rest B4) EMOM 3: 1 Squat Clean. In kgs: 95, 97.5, 100 C1) OT3M x 2: 4 Front Squats 110 kgs Immediately followed by C2) OT3M x 2: 3 Front Squats 117.5 kgs… Read more »
Solid day Jorge!! Killing it as usual
Thanks bro, you crushed that PR
A: 85kg
B: Swing 24Kg, P.Press 15Kg – 14:10
Did yesterday’s
A. Walking lunges 20 steps for 3 sets.
1. With sand bag of about 50 lbs in front rack
2. With 45lb vest and farmer carry 2x35lb kettlebells.
3. Same as 2.
B1. 20 DU 10 AS 7+17
B2. 5 man maker 10 BJ 2+4 using 35lb KB for MM
B3. 5T2B 10 push up 6+5
Saw my breath for the first time of the season while doing the lunges in my driveway… NOT cool.. otherwise fun one to do. Will catch up and to today’s tomorrow. Good to any PRs coming down the pipeline.
Solid session! KB for MM sound hard!
Mix and match… A.1: power cleans 1×135# – 155 – 175 – 185 – 195(f,f) – 190 – 195 – 200 (15# PR). Legs split wider than I would’ve liked on the last 2 lifts A.2: 20 walking db lunges every 2 min x 3 sets: 55#-60-65 Then did yesterday’s B as Rx (April 2017 score) B.1: 10 rds + 23 (9rd). 1 DU miss in 10th rd B.2: 3 rds + 2 with 35# (2+3) B.3: 7 rds + 7 (5+9). Push ups still the limiting factor on this one This wod is as much a test of aerobic… Read more »
So many gainz to discuss here!! 65lb lunges after the PC PR is massive.
Thanks James. Best of luck on your race, you will crush it!
Nice PC!! Yes the push ups got rough for me this morning! T2b was not much of a break.
Thanks J! Great work overall today!
Holy cow dude! those PCs are legit!!!! great work today
It’s taking lots of willpower not to do this session today, looks super fun. Need to rest for Spartan race on Sunday. Needed to be in work early today, but may try squeeze a pressing only workout in this evening. Enjoy everyone!!
best of luck on sunday brother
Thanks ?
Warmup: 100m front rack KB carry 5 air squats + 5 tuck jumps + 5 jumping air squats + plate or box jump overs 10/10 single-arm lat pull downs + 10/10 single arm KBS + 10/10 single arm ring rows Empty barbell warmup, 5 reps each of: RDL + DL-shrug + Muscle clean + Hang power clean + Front squat + Power clean Part A: Your main focus for today is LEG DRIVE. I see sooo many people cutting their power short because they are too focused on pulling/using their arms. Use your legs!!! Drive thru the floor and push… Read more »
Thanks for the warm ups Libby, they really do help