A.
Take 20 minutes to build to a 3-RM Back Squat
Note best successful 3-RM.
B.
For max reps:
90 seconds of Strict Pull-Ups
Rest 90 seconds
90 seconds of Strict Handstand Push-Ups
Rest 90 seconds
60 seconds of Strict Pull-Ups
Rest 60 seconds
60 seconds of Strict Handstand Push-Ups
Rest 60 seconds
30 seconds of Strict Pull-Ups
Rest 30 seconds
30 seconds of Strict Handstand Push-Ups
C.
Against an 8-minute running clock, for max reps:
Row 1000 Meters
Wall Ball Shots (20/14 lbs)
A: Got to 1rm at 235. I’ve been stuck at 225 or under for ever! My 235 wasn’t super low, but still a struggle. My theory is that it’s still good for my body to feel that weight and know I can handle it on my shoulders, even if it is just for a partial 🙂 B: pullups: 11,10,9 Did handstand negatives from parallettes: 4, 3, 2 C: 1000 m row max wb’s = 53 wall balls From competition past: 6 mins 6 front squat with 60# sandbag 100′ bear hug sand bag carry= 5rds Rest 3mins 12 min amrap:… Read more »
A. 185, 225, 255, 275, 285.
B. 28, 26, 18, 17, 11, 11…111 total reps.
C. Subbed 800m run for row. 76 wall balls.
Just had a lifting day
A. 355×3 started off way to fast and it stopped me short. Still satisfied though.
Bench 265×3
Curls up to 85# on a curl bar by 10# increments and 10 reps each
Shoulder press 6 sets of 10 @ 95#
B. 1 min AMRAP air squats 61reps
A: 235
B: PU – Scaled to extended holds in an L sit to work on strength
HSPU – 3 first round then negative drops R1 and 2. R3 just had to hold focusing on activating the back for the 30 secs
C: 56
A. 315. Short 50#. Really struggling with the squat lately. Feel no confidence under the bar. Gonna have to add squats during the week.
B. 22/16, 14/14, 10/7
C. 66 WB
Bonus: Indoor Soccer game. 3 goals baby. Had baby deer legs.
No rack for squats today and no wall ball.
I followed Amber N from yesterday and did Hotshots 19, ugh!
47:45
A. 285. 10# PR
B. Pull ups 27/19/12
Hspus 24/15/11
C. 4:14/63. Oooowwee my glutes & shoulders felt nice after that!
A. 290
B. 31/30, 21/18, 12/7 = 64/55
C. 68. Ouch. Never done more than a 500m in one sitting
A. Racks were occupied so did this last: Worked up to 305#x3 (warm ups then 245/275/295/305)…at least I was warmed up from the wallballs
B. Pullups/SHSPU: 27/16, 18/10, 12/7 = 57/33
C. 61 reps…to many breaks, in need of a rest day
A. 315
B. 35/9, 26/6, 16/5
Hey guys! New to posting! Incredibly thankful for the programming on here. Me and my wife have been following the Performance Track for around 8 months or so, and it is great stuff! Currently 5’8″, 150 lbs, and really hoping to gain ten on this small frame. Looking to add strength while advancing joint integrity. Coaches, thank you for all you do for this online community! A1. 315#. Decided these legs needed a little more so did a descending pyramid after hitting 325# for one: A2. 275# x5, 225# x5, 135 x10, no rest in between sets. B. 35/24, 20/15,… Read more »
Nice work and welcome!
Thanks Christopher!
Welcome! Let us know if you have any questions! I have one for you…how often are you eating to gain 10 pounds?
Hi Michele!
Honestly, probably not enough. Have been Paleo since 2007, and as of recent, been moving a little Primal (incorporating some high quality dairy/grains) on some days.
I dabble with intermittent fasting as well (in measured, small doses; i.e, Robb Wolf/Mark Sisson), but typically, I’m eating every 2 to 3 hours.
Any suggestions?
A. 315
B. (Chin-ups for Pull-ups) 21/10, 13/10, 7/5
C. 63
A.) 315# well below what I’m capable of but I’m a bit sore today.
B.) 15/10, 10/8, 6/5
C.) 72
A) 195×3
B) 12/19, 8/16, 6/12
C) 64 RX with WB to men’s target
A. 275 (did 70 hang clusters yesterday and still feeling it!)
B. 24/22, 20/17, 13/10.
C. 65 Rx
Killer combo for the glutes!
Just checking in to post a quick question. I’m taking a week of from training, I usually take 1 week of after about 8 weeks of training. I feel like it helps me recover and repair after 8 weeks of work. My question is: What are some activities that you can recommend for this transition week? Thanks.
Get out and play! Do something fun. Try something different. Hiking, tennis, bike rides…swimming, yoga, pilates…obstacle courses, trampoline park…the possibilities are endless! What were you thinking of doing? Would love to hear!
Since there aren’t a lot of great places for hiking around my town I was thinking of riding my bicycle and doing some stretching (God knows I need that a lot). 🙂
Sounds like a good plan! What are your specific mobility focuses? Do you already have stretches in mind? Check out http://nationalfitnessholidays.com/ for ideas!
Combined competition and performance today….needed a long one after eating and drinking too much this weekend
A. 3-Position Snatch 3 sets @ 115
B. Snatch 135-2, 135-2, 135-2, 145, 155(f), 155, 165(f), 165(f), 170
C. Front Squat 215-3, 215-3, 215-3, 245-2, 245-2, 275, 285, 290
D. Performance WOD 65 wallballs 25#
Fun combo! Well done!
A. Ended up in 265 lbs
B. 15/8, 10/6, 5/2
C. 37 reps after easy row
Went really easy on everything since it’s my first week back after 3 months summer vacation, and I’m planning on keeping the DOMS down to reasonable level.
Haha good plan!
A. Worked 195# felt good ran out of time
B. 6/16-3 mats, 5/15, 4/13
Started taking my arms wider in each rd as I have a problem getting past 2 mats or I’m just being a wuss.
C. 70
You will likely make better progress if you do these two things: 1) For HSPU for time, do seated DB press instead. This way you are building strength WITH full range of motion. 2) If HSPU come up in the strength portion, do negatives meaning, kick up into the handstand then slowly lower yourself to the floor. Keep removing abmats to the point where you can control the descent all the way to the floor with a tempo of 2111 or slower i.e. 2-5 seconds lowering. Optional: Work the HSPU negatives into your supplemental work. Did you see Coach Cat’s… Read more »
I usually do seated l press for HSPU but thought I’d try it. I’ll check it out! Thanks for the info!
A. 3-RM Backsquat (OT3M)
Worked up to 335# (5# PR)
B1. Strict Pull-ups: 20, 16, 10 (46)
B2. Strict HSPU: 22, 14, 8 (44)
C. DNS – ran short on time
PR star! And nice HSPU on that first set!