Workout of the Day
A.
Every 2 minutes, for 10 minutes (5 sets):
20-22 Walking Lunges (32/24 kg KBs in each hand)
Remember this one from April 1, 2015? Goal is to either go heavier today, or take two extra steps per set.
B.
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 3-5 reps
Goal is to establish today’s 5-RM.
C.
Three sets of:
Single-Arm DB Row x 8-10 reps each @ 2111
Rest 45 seconds
Hollow Holds/Rocks x 60 seconds
Rest 45 seconds
A. Walking Lunges: 2×24/24/28/28/28
B. Bench Press: 80/85/87.5/90/92.5 kgs
C. Row: 25 kgs / Hollow 30s Hold 30s rest 30 rock
A. Scaled to 14x @ 32kg for all 5 sets – +2 reps/set over last time
B. Worked to 170#x5 (PR? hah), had 175#x4
C. Rows @ 55# – 10# over last time. Hollow rocks – 26/25/25, more reps than last time
This is great!
A. 40 pound dumbells, 20 steps
B. 135 x 5, 155 x 5, 185 x 5, 185 x 5, 185 x 5; no spotter and have to be careful on Bench Press. May have been able to get more but I was getting close.
C. 30 lbs, 10 reps (lighter but focused on form, should have gone heavier and adjusted if needed); 60, 40 / 20, 40 / 20
Fun workout, good change of pace and challenging. Feeling it right now in legs and chest.
Wait until tomorrow… You’ll feel it! 🙂 Great job!
A. used 75# dbs, did 22 steps first set and 20 all others, had to rest a little extra before 4th set, these lunges are painful
B. 295#, not sure I’ve ever done 5rm bench so i’m calling it a PR
C. 75#db, first set did 5 rocks every 15s of hold, last 2 sets mostly hollow holds
You think those lunges were painful today, wait until tomorrow!!! 😉
BOOM PR Stars, take it and enjoy it!
A: 20 lunges per round @ 45#
B: new 5RM @ 185#
C: 35# DB rows and 60 sec hollow rock holds
PR star! Congrats!
BOOM, nice work Vic!
0. Squash for hour with the missus (2-2)
A. 12 kg KBs
B. 72,5 Kg
C. 24 kg Row
Squash for an hour would have been good for me!
Nice work.
Thanks man! It became a bit sweaty 🙂
Nice work, Erik!
Thank you!
A. 16 steps with 32 kg
B. 5@215. 3@225.
C. 32 kg kb for row
Nice work Kyle. How did the hollow hold/rock go?
Swimmingly (I was very sweaty.)
Ahhh yeah!
A. all sets 22 lunges with 24 kg
B. 5 x 40 kg / 5 x 45 kg / 5 x 47,5 kg / 5 x 50 kg / 4 x 52,5 kg
C. 8 x 20 kg DB rows + 60 seconds unbroken hollow rocks for all sets
60 seconds of hollow rocks unbroken is AMAZEBALLS!!!! I can only dream of that!
Awesome job today, Kimmi!
A. 22 Lunges each time at RX weight. Very painful.
B. 185X5, 205X5, 215X5, 225X5, 230X2 (I was done after the set at 225)
C. Used an 80# DB (+10 from 4/1) – 8 reps each time. Hollow holds – 50/10, 30/15/15, 20/10/10/10/10 with 10s breaks in between.
BOOM, Nice work Jon. You think the lunges were painful doing them, wait until tomorrow… At least that will be the case for me. Lunges always make me sore!
Thanks! Oh, I’m sure the pain will be amazing tomorrow.
Walking Lunges are the key to the universe.
I always thought Turkish Getups were… I always thought walking lunges were the entrance fee to the underworld…
Glad to be back home!
A. 35# DBs getting two more steps than last time (22 reps)
B. Built up to 195 X 5 (better than last workout but far from PR)
C. 60# DBs plus hollow rocks/seizures
LOL Seizures. I am pretty sure I sound like I am having a seizure too!
Haha great job, Justin.
Life is back!!!! Work got in the way for a couple days…. 🙁
A. 55# DB. About 60 sec work 60 sec rest. 22 lunges
B. 230×5 PR Probable could have gone more, but no spotter and I was hitting the danger zone at 230. But a PR is a PR!
C. 55# (largest I have). Hollow rocks x 20, then attempted 30 sec of hollow holds…
Nice to see you back bro…nice job on the bench
Congrats on the PR!
I was wondering where you where…Welcome back and congrats on the PR!
Way to go man!!
Nice PR! Gains!
Life is back!!!! Work got in the way for a couple days…. 🙁
A. 55# DB. About 60 sec work 60 sec rest. 22 lunges
B. 230×5 PR Probable could have gone more, but no spotter and I was hitting the danger zone at 230. But a PR is a PR!
C. 55# (largest I have). Hollow rocks x 20, then attempted 30 sec of hollow holds…
A. 65# DB, up 5 from last time, felt really good even though I hate lunges
B. 185, 205, 225, 235, 240, same as last except one more rep on 240
C. 70# X10, Hollow Holds-:60/:40 and :20/:40 and :20
Great job, Nick!
B. bench press all work sets at 230 x 5
C. Did barbell rows yesterday
Then (10) 400 m sprints with 1:1 ratio
Will come back later on today with Odette so we can do Squat/shoulder press/DL 5×5, and some type of metcon
Awesome day! How did Odette’s interview go?
No phone call yet for yay or nay, suppose to hear today either way….jobs are very scarce in this area
Those sprints should help get acclimated!
they do help. Navy is giving me10 weeks to get acclimated so I don’t even have to do this PT cycle
Those sprints should help get acclimated!
A. 53# @ 20 steps
B. Worked up to 165#.
C. 73# for rows. Completed hollow rocks
Great job!
Nice work Brian! Hollow rocks are fun… They always make me cry.
Nice work Brian! Hollow rocks are fun… They always make me cry.
A: 62 lb kb @ 20 steps
B: Worked up to 165 x 5
C: Completed – 73lb kb
D: Row 1000m – did bowling game for like 6-7 rounds
What is this bowling game?
https://www.youtube.com/watch?v=XN0AY-9Bp-w
We did a variation of this today. More organized one will be upcoming!
They probably watch videos of me, so they can learn how to score 100 more consistently.
Ohhhhh I didn’t know that’s what it was called. Fun!
LOL Nice accessory!!
LOL Nice accessory!!
A. Used 35lb kb (wanted to use 53lb but were taken). Did 25 steps to make up for weight difference. Completed all rounds unbroken between 30-40 seconds.
B. 155×5/185×5/195×5/205×5/215×2 – new 5RM of 205
C. Completed with 70lb kb
Nice job, Greg. PR star!
BOOM!!! PR Stars for Greg!! What a way to end the week. Nice work!
A. Rx. 20 steps
B. Up to 240
C. 100# x 8 all sets. Hollow rocks broken up in 20-30 sec spots.
I am SO excited that you used the 100# DB for the rows!! I think most people vastly underestimate their strength in the row but you, sir, did not. Great job!
Thanks, Michele. Some experience with Crossfit Football and John’s “as heavy as possible” approach…
The pacing, however, adds another dynamic entirely.
Mike is a beast!!!!!
Hey Mike, just curious…what do you weigh?
Jon,
6’3, 220. Husky…
A. Completed with 25lb kb. Worked on ROM and took extra steps
B. Worked up to a new PR of 225×5. Previous was 225×4.
C. Completed with 70lb kb @10 reps. Broke hollow rocks into sets of 30 seconds
Great job, Brian! A PR star to you!
Thanks!
PR Stars!!!! Nice work Brian! That is the way to start a Friday!
Thanks!