A.
Three sets of:
Bench Press x 6-8 reps @ 20X0
Rest 15-20 seconds
Dynamic Push-Ups x 10-12 reps @ 10X0
Rest 2- 3 minutes
B.
Against a 4-minute running clock, with 4-minutes rest between sets, complete four sets of the following for max reps of pull-ups:
Row 500 Meters
Wall Ball Shots x 20 reps
Pull-Ups x Max Reps
A. Bryan (floor press) – 135# x 8, 145# x 8, 155# x 6. Dynamic w/ 35# and 25# plates – 12, 10, 10. Christy (floor press) – 45# x 8, 55# x 8, 55# x 8. Dynamic w/ 15# plates – 10, 10, 10.
B. Bryan (run 400m vs row) – 22, 20, 17, 15. Christy – 5, 6, 6, 7.
a: BP 8 reps x 35/37.5/40kg (somehow was thinking there was gonna be a 4th one :O!!)
Push ups x 10 reps each round on thick 5 kg plates
b: 11/13/12/11 … lungs on fire 😀
Didn’t have time for both today so just did B.
13, 14, 11, 13. I wanted to stop SOOOO badly but didn’t. Yeah me. 🙂
A. 205*8,7,7
10 dynamic to 45 plate
B. 25# wb’s and c2b pullups
12,13,15,18
Row got worse and then I got more pullups?
Nice work!
A1. 160×8, 170×7, 170×7 at tempo
A2. 45# plates for elevation x 12, 12, 11
B. Add in for upcoming comp —
50 m sled push AFAP x 12 runs(100# sled)
3xempty, 3×45#, 3×70#, 3×80# added
(#holycrap)
C. 26 – 26 – 19 – 20
Yay for sleds!
A. 115/125/135
Push ups W/ 35lb plates for elevation..
B. Rx
6/6/6/6 PU.. DEAD
Send rescue!
A) 135×8/155×8/165×6 and 12/10/10
B) 26/21/17/16
Great job!
A: Bench w/95×8 reps each set
Dynamic pushups x 12 each set
B: 12 11 11 10
Awesome sauce!
A1. 135×8/145×6/155×5 @ tempo. Should have stuck with 145 for 3rd round but failures are just steps on the road to success!
A2. 10/10/10 with 25# plate
Did B from yesterday with 115# – 5:10
Needed something short but effective. This was wayyy too effective! I’m still trying to find my lungs
Keep that one in your back pocket!
A. 185×8, 205×8, 225×6…25lb plate 12/12/12
B. 23/27/25/21 needed all 4 mins to recover this was fun
Super happy fun!
A1. 135 lbs. 8/8/6
A2. Used 45 lbs weights for elevation, and went 10/10/10,but I have to admit this was closer to ten singles than actual set.
B. As RX, did the reps until the time ended
15/14/15/12
Today was surprisingly challenging.
Wasn’t it great?!
Yep. My chest is still sore.
A1. Bench Press @ 20X0 — 135 x 8, 145 x 8, 155 x 8
A2. Dynamic Push-ups @ 10X0 — 12/12/12 (w/ 25 lb weights for elevation)
B. Rx w/ 20 lb MB and strict pronated pull-ups:
Set 1: 31
Set 2: 24
Set 3: 22
Set 4: 19
And just to clarify, for max reps on the pull-ups, if you drop from the bar, does your round end there and that considered your max, or can you continue going until the timer stops?
If the former is true, then my numbers need to be readjusted!
Since the timer is running, it is just max reps in whatever time is left whether or not you drop from the bar.
Just out of curiosity: Are these programmed with the intention of the athletes completing all 5 days in a row? Or are they assuming only 3 or 4 days will be completed and that following all 5 days would lead to overtraining?
I follow and complete all 6 days and use Sunday as my recovery day. I have found that the workouts are programmed to hit different stimuli sequentially and in cycles. Above all else it is most important to listen to your body and if you need a rest day, take it, or do something less intense, work on mobility…whatever you are feeling.
A1. Bench Press 20X0
8 x 185, 8 x 195, 5 x 205 (that went downhill quick)
A2. Dynamic Pushups (45# + 15# High Temp – nearly 6″)
10, 10, 10
B. As Rx w/ strict supinated grip pull-ups
11, 11, 11, 12
… not sure how the rest of the crew is feeling but not alot of snap on the row today.
A. Did 4 rds Opps
85-8/105-8/115-8/120-6
Just dynamic off ground wrist is still angry stupid lunate
B. 11/11/10/10 — pull-ups didn’t feel warmed up till last round even though I was warm.
Bonus round!
A: 6×60/6×70/4x75kg
B: This one was tricky as there are only 2 rowers in my globo and they are far, very far from the pull-up bar. As a result I chose the rower or the treadmill when the rower was busy and did ring rows instead of pull-ups.
24-22-27-30 reps
Making it happen!
Warm Up. 5 sets : 15 sec Parallette (5 sec rest) 15 sec Squat lower position hold (5 sec rest) 15 sec Parallette planche (knees to the chest) (5 sec rest) 15 sec High skips (5 sec rest) A. no bench -> sub’d for weighted push-ups (15lbs bumper) x 6 @ 20X0 -in this case 2 sec means then I lower my body or push back? I pushed back 2 sec. dynamic push-ups with 10lbs bumper x 10 @10X0 B. 11 – 10 – 9 – 10= 10 (WB – 10lbs, pull-ups with blue rubber and remembering about kipping (but… Read more »
Do you and 117 workout together?!
Yes, so next Monday we wait for WOD for team of 2 🙂
Yes, but I’m more stronger :)))))))))))))
A.
no bench -> subst for weighted push-ups (25lbs bumper) x 6 @ 20X0
dynamic push-ups with 25lbs bumper x 10 @10X0
B.
16 – 13 – 15 – 15 = 59 (WB – 14lbs)
Fun day!