Warm-Up.
Wall Slides x 10 @ 3030
Pec Activation
Followed by…
Every Minute on the Minute for 6 minutes (2 sets):
Station 1 – Parallette Shoot-Throughs x 3-5 reps
Station 2 – Banded Glute Bridges x 10
Station 3 – Lat Insertion Pull-Ups x 5-10 reps
Then…
A.
Every 3 minutes, for 15 minutes (5 sets) of:
Bench Press x 1 rep @ 21X1 + 3-4 reps @ 10X1
Perform the first rep with a controlled descent and 1-second pause (“one-one-thousand”) on your chest; then immediately perform 3-4 reps with no tempo restriction. All five sets should be performed with at least 5% more weight than was used last week. A good goal would be to use 80+% of your 1-RM bench press established on August 27. Focus on moving the barbell as quickly as possible from your chest to full elbow extension.
B.
Complete as many rounds and reps as possible in 12 minutes of:
4 Strict Pull-Ups
8 Pull-Ups
12 Ring Dips
16 Push-Ups
*If you would like to play with ring gymnastics skills, consider performing the following complex for 12 minutes:
1 Strict Ring Muscle-Up
4 Ring Muscle-Ups
8 Ring Dips
16 Push-Ups
Did yesterday’s, kind of.
I have a rib out between my scapulas, that is causing lots of pain up my traps into my neck and giving me hell. I’m a good 1.5 hr drive from a chiropractor, and so, I am trying heat and stretching to get the muscles to relax and let the thing slide back in.
THUS, I did the DL
175, 195 x 5
And then
B. I turned in into 3 RFT of
15 cal ab
100’ walking lunges with no weight.
7:05. Just needed to move some without aggravating my back/neck.
Janelle! So sorry to hear about your injury. How did that happen? That has got to be really hard with little kids too. Even with that, you did some great work. I hope you heal up here soon!
Thanks Mike. ? I think it happens when the scap muscles get really tense and overtrained. (Plus stress) and they pull the vertebra or ribs or whatever out. I feel much better today and can turn my head again without pain. Just had to loosen the muscles up and then things pop back into place. It happens every once in a while after a lot of pull ups, push ups or movements overhead.
A. Bench press 5×1+4 #235
B. AMRAP 12m
4 strict pull ups
8 pull ups
12 ring dips
16 push ups
6 rounds
First two were unbroken in about 2:30. Then dips and push ups were broken into a few sets.
Super impressive JT!
A. Bench @ tempo(s) – 120# x5, 115×5, 115×5, 115×4, 115×3
***Changing tempos seemed better this week
B. Speed Deadlifts x 3 @ 70% – 175# all sets
***seemed a little light, but really helped focus on using the hams and glutes and actually getting the bar up quicker
C. AMRAP 12 min – 4 rounds + 11 reps
4 Strict Pull Ups – UB / mostly singles for other sets
8 Kipping Pull Ups – all UB
12 Kipping Ring dips – 6/3/3, mostly doubles and singles for other sets
16 Push Ups – 10/6, 8/4/4 for other sets
Nice Candy! Strong bench and great job on the WOD.
Strong work all around. The first set of deadlifts seemed heavy for me at the %, but it felt great after that. It seemed like I got the bar moving as it should too.
Nice work as usual ???
A. Already did bench this week, so subbed yesterday’s speed deadlifts:
All reps done at 195#
B. 4 + 26- rx except for ring dips- every round did a max set (my best round was 3, worst was 1), then did remaining reps off a box.
A. Back Squat at Rx Reps + Tempo 225 x 1 rep @ 21X1 + 4 reps @ 10X1 245 x 1 rep @ 21X1 + 4 reps @ 10X1 265 x 1 rep @ 21X1 + 4 reps @ 10X1 285 x 1 rep @ 21X1 + 4 reps @ 10X1 295 x 1 rep @ 21X1 + 4 reps @ 10X1 *was really happy with this effort. one benefit of subbing squats for all pressing movements the last 4+ weeks has been stronger legs! B. Complete as many rounds and reps as possible in 12 minutes of: 4… Read more »
That’s a great day Luke!
Conditioning (home alone)
no official warmup
A. 30-20-10
Cal rows
Situps
06:55
rest 2 min then
B. 12 Min AMRAP
4 strict pullups
8 burpees
12 Ring Dips
16 pushups
Results: 3 rds (rough dips killed)
Rest 4 min
C. 30-20-10
DB snatches (40)
WBs (30)
situps
Results: 09:35
This one hurt. tried to hang on through each rd. had to divide 15/15 10/10 then stepped on gas in last round. still alive. Did Bench earlier in week