Workout of the Day
A.
Three sets, not for time, of:
Toes to Bar x 10-12 unbroken reps
Strict Handstand Push-Up x 2 reps shy of failure
Rope Climb x 2 ascents
B.
Eight sets of:
Jerk
* Sets 1-2 – x 3 reps (70-80%)
* Sets 3-4 – x 2 reps (80-90%)
* Sets 5-8 – x 1 rep (90-100%)
Rest 2 minutes between sets.
C.
Four sets of:
Weighted Chest-to-Bar Pull-Up x 2 reps
Rest 20 seconds
Chest-to-Bar Pull-Ups x Max Unbroken Reps
Rest 20 seconds
Ring Dips x Max Unbroken Reps
Rest 3 minutes
REMINDER – Be sure to have your stationary dip station set up by next week.
D.
Three rounds for time of:
30 Kettlebell Swings (24/16 kg)
20 Kettlebell Push Press (24/16)
(10 each arm – switch as needed)
Cj,
With kb swings kb vertical or just overhead?
Wes:
I think unless stated otherwise, kettlebell swings programmed here on the Competition WOD would be assumed to be to vertical/fully overhead.
Wes, usually when we do swings it’s assumed to be Russian swings (to slightly above eye level). Given the lower weight though I’m not sure about this one.
A. 10/9/2-10/10/2-10/7/2 Did t2b strict
B. 70×3, 75×3, 80×2, 85×2,90×1, 92.5(f), 90×1, 90×1 Having problem with the technique. Should I do jerk behind the neck instead?
C. 10kg/13/20 – 15kg/18/15 – 15kg/10/13(kip)- 10kg/10/8 Supinated weighted C2B.
D. 8:29
Lasse what’s your issue with the jerk technique?
Thanks for asking Randy.
I have problem with the timing, not hitting the lock-out when my feet hit the ground. I’m also not reaching far enough with my front foot.
However, my biggest problem is strength I guess but I hope this press intensive program will help me with that.
Gotcha… Don’t know if it helps but today during my jerks, when it got really heavy I dipped TOO much and tended to leak power in that way before the hip extension. I see this in a lot of CF. Just something to look for. Corrected it and got the weight on my next attempt.
Yes I had this problem before and it could definitely be one of the issues now as well. I will play around with it and probably film my next jerks.
Thanks a lot for the help Randy, I really appreciate it!
A. 12/4/2, 12/3/2, 12/3/2 Did t2b strict
B. 165×3, 175×3, 175×3, 195×2, 210×1, 215(F), 215×1, 220×1, 225×1
A little too tight to get into a good overhead position today. Should have mob’d more yesterday.
C. 20#/14/10, 25#/10/8, 25#/10/8, 25#/10/8
Supinated weighted C2B.
D. 8:21
All KBS unbroken. 5/5/5/5 on push press. For some reason the push prss was easier with my left arm than my right (I am right-handed).
Talked to another follower on the blog who did part D much faster. My mindset today was to get all the KBS unbroken, but even so I paced the push press too much/rests were too long.
John I find the same thing when working with one-handed kettle bell drills…left is always easier than right. I think it may be because I’m paying attention to form/technique more than relying on muscling it?
Thanks Steph. I think that may be it.
A.
12/12
12/12
12/10
B. 70-75-80-85-90-95(F)-95-95kg (100kg is possible but not in my gym, can’t drop the bar)
C. 10 kg weighted C2B
2/16/15
2/12/12
2/12/12
2/12/9
D. 10’17
Swings in 4 sets and 5 sets
Push press : 5-5/5-5 ; 7-3/7-3 ; 10/10
Could be faster on that metcon
Left shoulder hurt in the push press, mob and massage for tomorrow
A. Done
12/12/12
20/16/14
2/2/2
Undershot the first set of HSPU
B. worked from 175-230lbs. 2nd set of 2 reps at 205lbs I kinda tweaked my low back bringing the weight down to shoulders. Progressively started to be a little painful. Couldn’t push it
C. Went with how I felt
Weighted c2b @ 30lbs
Did 15 UB c2b for all sets
Did 12-15 UB ring dips for all sets
D. Skipped due to back.
I think i just irritated it, nothing serious, but I look forward to rest tomorrow
Had nothing today. All the volume and heavy weights caught up with me. Warmed up and began working on the jerks and my shoulders were not having it. Failed my first single. Attempted the pullups and my shoulders were stiff and tweaky. Called it a day. Spent the next hour mobilizing my shoulders and upper back. Even had another coach walk up and down my back. Hard to walk away from a workout but my body needs a couple days to recover. This is a huge wake up call how serious the rest day mobilizing is and I will be much better about this in the future. Glad I realized it before being hurt.
Good call.
lumbago still impeded me so i had to take it easy…
a. done, with normal press instead of hspu
b.ups to 225 lbs as 100% (which is 10lbs pr and was very easy)
had to skip c after first round and d.
so i just did some rowing intervals 1600m 100m easy 100m hard (below 1:30)
Quick note on Volume guys!
The cycle has a ton of volume so be sure to listen to your body. WE DONT WANT ANY INJURIES. If you feel tired, rest or limit the sets of exercises that you do. Don’t be afraid to scale back. It will help you progress as an athlete and learn more about your body.
Make sure that you are eating well and mobilising as much as possible. Sleep is also essential so make sure that your getting enough.
Everybody reacts differently to volume. Some can handle more than others. Being able to handle less isnt a sign of weakness its only a sign that you react better and get gains differently to someone like Rich Froning who can handle a shit load.
A good video to watch by Crossfit Football explains this:
http://www.youtube.com/watch?v=pbGVf9iKGBU
I am not sure how I feel about this monkeys analogy . . . certainly not how I would have explained it, but Tino is absolutely correct in saying that everyone will react differently to volume. Some of you will be tempted to add volume to this, and if your physiology and lifestyle (sleep, nutrition, etc…) supports it, that might be ok (as a general rule though, I discourage excess work unless it is limited to low-intensity skill sessions or aerobic restoration). For others, this volume is really tough.
If you are one of those who finds this volume difficult, you need to first analyze your lifestyle – are you doing the things within your control to recover well. If those are all in line, there is a chance that you just respond better to lower volume training.
Just know that the program cycles through different volume phases. If it’s just tough, suck it up and hang in there. If you’re feeling nagging injuries, you need to back off and get adequate recovery so that you stay healthy enough to continue to train and progress.
Today I felt like Ryan Woods, shoulders were tired and I had no power.
A) done
B)Sets 1-2 – x 3 reps with 225
* Sets 3-4 – x 2 reps with 235
* Sets 5-8 – x 1 skipped
C) done, C2b with 55lbs, after the 30s rest I did strict C2B pullups.
D) did yesterdays backsquats based on 405
E) 7:49
Can’t comment?
Having trouble commenting, sorry if I double/quadruple post…
A.
TTB – 12, 12, 12
HSPU – 10, 10, 8
Did some Bouldering instead of Rope Climbs.
B.
65kgx3, 72.5kgx3
77.5kgx2, 82.5kgx2
87.5kgx1
92.5kgx1
95kgx1 (tied PR)
97.5kgx1 (PR) Psyched!!
C.
Strict WCTB – 24kgx2, 24kgx1, 20kgx2, 16kgx2
Strict CTB – 16, 8, 7, 7 (16 is close to PR i think)
Strict RD – 15, 10, 9, 6
Rested 2 mins between sets.
D.
7:50
(1st half American 2nd half Russian, Push Presses got easier)
Great session today. Felt strong and that boggles my mind, cause I was DONE yesterday.
Solid work on the PRs!
A. Three sets, not for time, of:
Toes to Bar x 12 unbroken reps
Strict Handstand Push-Up x 10 / 9 / 8
Rope Climb x 2 ascents
B. Eight sets of: Jerk (Performed as Push Jerks)
* Sets 1-2 – x 3 reps @ 185 lbs.
* Sets 3-4 – x 2 reps @ 205 lbs.
* Sets 5-8 – x 1 rep @ 215 lbs.
C. Four sets of:
Weighted Chest-to-Bar Pull-Up x 2 reps @ 16 kg / 22 kg / 16 kg / 12 kg)
Rest 20 seconds
Chest-to-Bar Pull-Ups x 16 / 15 / 15 / 15
Rest 20 seconds
Ring Dips x 19 / 20 / 21 / 20
Rest 3 minutes
D.Three rounds for time of:
30 Kettlebell Swings (24 kg)(I assumed eye-level swings, but just heard that it was supposed to be Games standard. ARGH!!!)
20 Kettlebell Push Press (24 kg)(Alternated left then right.)
6:55
Daniel if it makes you feel better we did Russian swings today.
A.
Three sets, not for time, of:
Toes to Bar x 12/12/12
Strict Handstand Push-Up x 21/22/20
Rope Climb x 2 ascents
From here s*** hit the fan..!!
B.
Eight sets of:
Jerk
* Sets 1-2 – x 3 reps 225
* Sets 3-4 – x 2 reps 275 (f)
* Sets 5-8 – x 1 rep didnt attempt…!
C.
Four sets of:
Weighted Chest-to-Bar Pull-Up x 2-28kg/2-24kg/2-16kg/2-16kg
Rest 20 seconds
Chest-to-Bar Pull-Ups x 26/20/15/10
Rest 20 seconds
Ring Dips x 35/30/25/22
Rest 3 minutes
D. “FAIL!!!” Both squad’s proceded to lock up completely after the first 30 kb’s. Rolled out then attempted it again and got threw the first round before they locked up again. Called it from there.
Today was by far one of the most frustrating days in awhile. I’ve been struggling lately, not feeling 100% in the gym. Yesterday was the first day in awhile I felt great, so I thought I finally had got over my hump. Then to have today happen… Not sure where to go from here. FRUSTRATED!!!
Blake, I saw your message and will respond tonight, but you definitely need to relax some of the extra work and let your body reset for a bit. More later.
A) 12 t2b all sets
7-5-5 hspu
3 bar muscle ups. Gym didn’t have ropes
B) jerk Totally screwed this up – did more sets than necessary
1-2&3 – 185×3. 195×3. 200×3
4-5&6- 210×2. 215×2. 220×2
7-8-9-10-11 230×1. 245fail. 240×1. 245×1. 260PR fail
C)
1) 45#x2. 9 ctb. 19 dips
2) 50#x2. 10 ctb. 15 dips
3) 50×2 fail both. 11 ctb. 10 dips
4) 47.5 failed 6 ctb. 11 dips.
Hands were killing me. Grip gave out.
D) 6:14
All swings unbroken
10 each arm all sets
American swings. I missed the part where it’s done only to eye level.
A.
Three sets, not for time, of:
Toes to Bar x 12 unbroken reps
Strict Handstand Push-Up x 23, 15, 15 (tried to gauge 2 reps til failure)
Rope Climb x 2 ascents
B.
Eight sets of:
Jerk
* Sets 1-2 – x 3 reps (70-80%) – 215#, 225#
* Sets 3-4 – x 2 reps (80-90%) – 235#, 245#
* Sets 5-8 – x 1 rep (90-100%) – 265#(f), 265#, 275#(f), 275#
Didn’t quite hit PR, but was close (10#)
C.
Four sets of:
Weighted Chest-to-Bar Pull-Up x 2 reps – 58#, 63#x2, 58#
Rest 20 seconds
Chest-to-Bar Pull-Ups x 28, 20, 15, 19
Rest 20 seconds
Ring Dips x 21, 14, 12, 13
D.
Three rounds for time of:
30 Kettlebell Swings (24/16 kg)
20 Kettlebell Push Press (24/16)
6:13
A: Completed, did 10 HSPU each round with a 2″ deficit.
B: 225×3
225×3
255×2
255×2
275×1
295×1
305(F)
305×1(PR from front rack)
C: Weighted C2B: 35lbs for all sets
C2B: 20-15-12-12
Ring Dips: 15-15-10-12
Messed up and only rested 20sec between rounds.
D: 7:50
A. 12-12-12
21-15-15
2-2-2
B. 175-175-200-200(1)-x-x-x-x
C. 25-25-25-25 lbs x 2
25-25-22-21….on fat bar
22-15-12-11
D. 9:25
Couplet was done with normal oh swings and all 3 sets ub….the push presses kille my wrists. My wrist extenders are killing me. My split jerks were a total mess today. I wanted to quit multiple times during this wod, just happy to finish.
A.
Toes to Bar x 12-12-12
Strict Handstand Push-Up x 16-12-11
Rope Climb x 2-2-2
Wasn’t too sure how to gauge the HSPU. Just stopped the moment I felt a little bit of struggle. Gotta play around with that a little more.
B.
Jerk
* Sets 1-2 x 3 @ 235
* Sets 3-4 x 2 @ 265
* Sets 5-8 x 1 @ 295F, 295F, 275, 275
For some reason my jerk is much better when it is after a clean for reason.
C.
Weighted C2B x all 2s @ 53-70-70-70lbs
C2B x 9-14-16-14
Ring Dips x 21-22-16-15
D.
6:37
Looking forward to an off day!
A) hspu 8/8/6
B) 85 x 3 90 x 3
100 x 2 106 x 2
112/115/115(f)/115
C) 32kg/20/16 35kg/22/9 36.5kg/20/9 40kg/18/10
D) 4:55 unbroken
Beastmode!
A.
Did not do – got to gym late
B.
Eight sets of:
Jerk (based on 315# 1RM)
* Sets 1-2 – x 3 reps @225#
* Set 3-x 2 reps @265#
* Set 4-x 2 reps @275#
* Sets 5-8 – x 1 rep 295(f)/295(f)/295(f)/295 – success
C.
Four sets of:
Weighted Chest-to-Bar Pull-Up x 2 reps @30# – chest did not make contact on 4th set
Chest-to-Bar Pull-Ups – 12-11-10-4
Ring Dips 20-20-12-10
D.
8:39
A: t2b 12/12/12, hspu 9/7/8, for each rope climb, 6x towel pullups, 6x k2e, 6x squats w/feet together, did twice each round.
B: 3×155,165 2x 175/185 1×195/200/205/210f (max is 220) movement felt like I was doing this for the first time until I started split landing, still unable to match previous. I think part A was to blame.
C: wtd c2b 2.5lbs/5/10/12.5 – c2b 10/12/10/8 – ring dips 13/9/6/6
D: 8:47 was initially horrified upon reading this, turned out I don’t give myself enough credit.
A. 12/14/2, 12/12/2, 12/4/2
B. 205,205,225,225,245,245 – went light today to give shoulders a break.
C. #50 weighted C2B 14/13, 14/10, 10/8, 8/10
D. 5:14 all reps unbroken beside drop for transitions.
A) Done
Towel PU’s sub for rope climb
B) Jerk
Sets 1-2 @ 80% x 3 reps 165lbs
Sets 3-4 @ 90% x 2 reps 185lbs
Sets 5-6 @ 100% x 1 rep 205lbs
Sets 7-8 @ 105% x 1 rep 215lbs
Failed on set 8
C)
Weighted C2B 30lbs x 2 reps 2,2,2,1
C2B Max Reps 19,15,16,12
Stationary Dips 16, 14,15,11
Started getting really fatigued and I think it carried over to a slow time in part D
D)
9:10
Heidi was asking for u today! Said i should be on the lookout for u! Nice work dude
A. Completed – HSPU: 10, 10, 8
B. 90kg, 100, 105, 110 – 1/F, 118, 120, 125 – F, 125 – F
C.
Weighted CTB – 53lb, 63, 68, 75
CTB – 9, 12, 18, 20
RD – 12, 14, 15, 15
D. 6:10
Only able to complete some of the portions today. My right shoulder feels terrible from catching the snatches yesterday.
A. T2B -12 each round
HSPU- didn’t complete due to shoulder
Rope climb- 2 each round
B. did 3 reps at 205 and didn’t want to risk injury so I stopped
C/D. Didn’t do
I was able to do a long chipper at my gym without any problems. Gonna do a cardio day tomorrow since I took 4 days off last week and let my shoulder have another rest day.
A. Mods
Evil wheel (back to doing kneeling w/20# vest to get full range)
Heal assist HSPU (as little as possible)
Rower (calves are scabbed from Mon. rope climbs/team workout)
10,10,10
9,10,10
30,30,30
B.
165×3
185×2
205×1
215
225×1 Matched Lifetime PR from 6yrs ago.
225×1 (My April max was 185# when starting this programming)
C.
35# C2B x2
BW C2b 6,6,6,6
Ring Dips 10,8,8,7
D. T-bar swings / 55# 2″thick DB handle
Kb’s unbroken
Sets of 5 DB
7:49
Happy Camper!!!!!!!!!
NIce, buddy!
A. T2B – 12/12/12
HSPU – 7/7/6
No Rope Climbs
B. Sets 1-2 195# x 3
Sets 3-4 225# x 2
Set 5-6 250# x 1
Set 7 255# x 1 PR
Set 8 260# x 1 PR
C. C2B x Max 11/9/9/7
Ring Dips x Max 12/11/10/10
D. 8:59
A.
12/6/2
12/8/2
12/7/2
B.
195-241. Didn’t feel good today
C.
50lbx2/25 c2b/21 r.dips
50lbx2/27 c2b/13 r.dips
50lbx2/26 c2b/13 r.dips
50lbx2/20 c2b/13 r.dips
D.
5:11- unbroken
Swings above the head
A) T2B 12/10/10
HSPU 2/1/2…used 1 abmat under my head…I am *so* close!!
Rope climb: 2/2/2
B) Split jerk:
Triples: 121-130
Doubles: 137-145
Singles: 154-161-167-176 (F)-176 (new PR by 5#!!)
CJ, I can definitely tell a difference in my stability overhead since we’ve been pressing!!
C) Weighted C2B: 2 (no weight), 3 sets of 2 with 9# weight
Unbroken C2B: 2/2/3/0…still struggling here
Ring dips: 7/6/6/6
D) 7:30…all swings were unbroken but man, I am directionally challenged. Took almost until the end to get the hang of the press and then I was doing them in sets of 5s. Had never done a kb press before today. Check one on the list!
A.
Completed
B.
185×3
195×3
210×2
225×2
265xF
265×1 (Current PR from earlier this year, I was about 10lb heavier)
270xF
C.
Used a 15lb weight vest for the weighted C2B AND the ring dips.
2 weighted c2b pull-ups/ 8 c2b pull-ups/ 12 weighted ring dips
2/7/12
2/10/13
2/7/10
D. 7:04
Shoulders felt wrecked…Definitely could have PR’ed on the jerk had I felt fresh. No excuses.
A: T2B: 11,11,11
HSPU finally graduated to 1 ab mat: 2,3,3
B: Triples: 105, 115
Doubles: 120, 130
Singles: 135, 140, 140, 150 (pr by 5 lbs)
C: Modified- 3 C2B Max pull ups- 5,7,10 Max ring Dips- 8,8,10 (I struggle with kipping and pull ups in general, I’m trying to devote 10-15 mins a day to getting better without over doing it)
D: 6:54 (American)
A) T2b 12/12/12 Sub’d rope climbs w/ towel pull ups. HSPU’S 12/14/27 last set felt great so just kept going. I think that might be a PR.
B) Triples: 185/185 Doubles: 235/235 Singles: 275/295(miss)/305(PR). This was awesome. The weight felt good, 295 was a technical error. So when I missed 295 I knew to just call it a miss and move up.
I was reading your posts about adding stuff but on a day like this with all the chest and back, I just had to add some incline bench. 5 x 5 135/135/185/225/225
C) 45#/15/20 45#/15/18 45#/15/22 45#/17/27
D) 6:30
A. 12/8/2-12/8/2-12/6/2
B. 52,5kg × 3, 60kg × 3, 62,5kg × 2, 70kg × 2, 75kg × 1, 77,5kg x 1.
C. CTB (weighted): 2-2-2-2 Used a weightwest for the weighted CTB, not sure about the exact weight.
CTB max reps: 18 – 17 – 17 – 10 Did butterfly-kip
Ring-Dips max reps: 13 – 10 – 8 – 8 Did kipping ring-dips.
D. 6:43
A. Done with 5 hand stand negatives (couldn’t seem to get even one strict HSPU), and hips to rings instead of rope climb.
B. 41kg(70%), 45kg(80%), 51kg(90%)
All successful lifts but none felt great.
Called it a day!
A.
T2B x 10/12/10
Strict HSPU x 22/14/10
Rope Climb x 2 15′ ascents each round
B.
Sets 1-2 – 185#
Sets 3-4 – 205#
Sets 5-8 – 245#
C.
Weighted C2B Pull-Up x 53/53/44/35#
C2B x 20/15/15/10
Ring Dips x 21/15/15/8
D. 7:10
Took today off due to getting zero sleep at work last night. Thought it would be counter productive to push through it. I will do this tomorrow after a good night sleep.
Great work everyone! Enjoy your rest day!
Track workout with Invictus Endurance –
8 x 250M sprints with 150 super easy walk in between
averaged about 38s for all sets – fastest being 36 and slowest being 40s
A. Done, HSPU: 24,13,13
B. 3reps: 205, 215. 2reps: 225, 245. 1rep: 265, 275, 285(f), 285(f)
Shoulda got 285 would have been a PR.
C.
40#, 15, 20
60(1), 16, 12
60(1), 8 , 12
40 , 10 , 11
Chest to bars limited by hands hurting and ring dips by swinging too much on the kip, a bit frustrating.
D.
7:27.
I am terrible at swings, think I am going to start doing 30 unbroken at the end of every workout.
A.done TTB 10s/rope climb 2s / HSPUs 15,10,10
B,done based on 115kg max
c, 2 rep done with 24 kg , CTBs around 10 rep dips around 20 rep
d. 06.40 min
At home with my sick baby daughter yesterday so I did this one today.
A: 12/16/2 – 12/14/2 – 12/12/2 (T2B felt effortless today, used to be one of my many weaknesses
!)
B: 65/67.5 – 72,5/77,5 – 80 – 85 – 87.5(f) – 80 (felt solid up to 80kg, 85 was with a press out)
C: 10kg/15/15 – 10kg/8/11 – 10kg/8/6 – 7.5kg/5/7 (strict weighted c2b, kipped c2b, kipped ring-dips, 15 unbroken kipped c2b is probably a pr
, then I kind of die 
)
D: 8:25 @20kg. Unbroken swings, pp in sets of 5 per hand. Failed to press out on the last pp so it took me 15 secs to redo it
Regarding the volume. I feel that I’m probably one of those that cannot just suck it up (though I definitely think it is beneficial for me). I’m also a bit on the old side (38) and with 2 kids everything is not always about optimal recovery for dad
After a big workload I often have trouble falling asleep and last week I just did not “feel” like working out after the active recovery day. For me I think these are signs of “under-recovery” and I then need to back off. For me it’s definitely not worth pushing through one time too many and get some injury.
And in the spirit of recovery I will be away traveling this weekend. Hope to see you all on Monday!
A) Done – HSPU’s – 32, 29, 28
B) Split Jerk – 265, 270, 275
C) Had to skip
D) 5:56
Very active recovery day. I trained every day but started doing the INVICTUS program again on tuesday so I was a day behind. Now I am back on track!
A.
12 Toes to Bar (went easy)
Strict HPU x12/10/8
50 DU, all unbroken (no rope at my gym)
B.
Set 1: 3x 70 kg
Set 2: 3x 75 kg
Set 3: 2x 80 kg
Set 4: 2x 85 kg
Set 5: 1x 90 kg
Set 6: 1x 95 kg
Set 7: 1x 100 kg
Set 8: 1x 105 kg (fail)
C.
Weighted Chest-to-Bar: +16 kg
Chest-to-Bar: 10 reps/set
Ring Dips: 10 reps/set (went easy)
D.
KB: 24 kg
Time: 8’54″
All KB-swings unbroken. Lost time with the first set of KB-Push Presses. I did not had a good grip on the KB doing the first set.
R: 5-5/10/10
L: 5-5/10/10
A) 12/12/12
15/13/10
2/2/2
B)
1-2: 195lbs
3-4: 210lbs
5-8: 225lbs
C) weighted C2b 55lb x2
17-15-13-13
D) time : 7:59 kb 55lb
Jumped in with the 0930 class this morning and did “White” in 19:25
Rested about 3 hours
A. HSPU: 7/7/9, skipped T2b and rope climbs
B. 180#/205#/230# (f/1/f/1)
C. W. C2B: 44#/53#/53#/53#
max C2B: 13/10/7/7
max ring dips: 18/12/12/13
all c2b and ring dips strict
D. 7:19, grip was smoked!
A.
Three sets, not for time, of:
Toes to Bar x 10-12 unbroken reps
Strict Handstand Push-Up x 2 reps shy of failure
Rope Climb x 2 ascents
1.12, 16, no rope climb at my box at this moment, so did sledge pull with 80 kg.
2.12, 16
3.12, 13
B.
Eight sets of:
Jerk
* Sets 1-2 – x 3 reps (70%(63 kg),75%(68 kg), 80%(72 kg)
* Sets 3-4 – x 2 reps (80%(72 kg), 85%(77 kg), 90%(81 kg)
* Sets 5-8 – x 1 rep (90%(81 kg), 95%(86 kg), 100%(90 kg)
Rest 2 minutes between sets.
1.65 kg
2.65 kg
3.72 kg
4.72 kg
5.81 kg
6.81 kg
7.81 kg
8.81 kg
My shoulders were kinda burned out this day and it had an effect on rest of the workout!
C.
Four sets of:
Weighted Chest-to-Bar Pull-Up x 2 reps
Rest 20 seconds
Chest-to-Bar Pull-Ups x Max Unbroken Reps
Rest 20 seconds
Ring Dips x Max Unbroken Reps
Rest 3 minutes
1.12 kg, 5, 15
2.12 kg, 7, 14
3.12 kg, 3, 13
4.12 kg, 5, 10
D.
Three rounds for time of:
30 Kettlebell Swings (24/16 kg)
20 Kettlebell Push Press (24/16)
(10 each arm – switch as needed)
5.17 min (push press with 20 kb, cause shoulders were all burned out. Didnt want injuries!)
A
Done
B
Happy with this one, set a new PR with 130 kg for the last one. (2 kg up)
C
Didn’t have time… :\ Took 10 min break and then did D.
D
6:45
I only set the KB down once, that was after the first 2 rounds. Push-presses was easy on the right arm, but much harder on the left. Both strength and technique was better on right arm.