A.
Every 2 minutes, for 10 minutes (5 sets):
Bench Press x 2-4 reps @ 20X1
Followed by…
Every 3 minutes, for 6 minutes (2 sets):
Bench Press x Max Reps @ 90% of today’s heaviest set
B.
Two sets for max reps of:
90 seconds of Assault Bike for Calories
Rest 30 seconds
90 seconds of Ring Dips
Rest 30 seconds
90 seconds of Rowing for Calories
Rest 30 seconds
90 seconds of Push-Ups
Rest 30 seconds
C.
Every minute, on the minute, for 6 minutes:
Minute 1 – 8-10 Supine Ring Rows @ 2111
Minute 2 – 45 Second Prone Plank Hold
A. 195×4/200×4/205×3/210×2 but took longer than 2 sec to get it up/205×2.
Then, 185×6/185×6
B. Jacobs ladder cal/ strict dip/ row cal / push up
32/14/28/24
22/7/22/17
C. I was only able to hit that Tempo the first round. The other two were a disaster in regards to supine rows. Planks were no problem.
A. Bryan (Floor press vs. bench) – 135# x 2 sets, 145#, 155#, 165# all x 4 reps; 150# x 8, x 6.
B. Bryan (DUs vs. bike, single arm kettlebell row, 53# vs. row) – DUs: 70, 65; Ring Dips: 25, 17; KB row: 46, 47; Push-Ups: 33, 28.
A. Floor Press
E2M x 10 min (5 sets) @ tempo
245×4, 255×4, 260×4, 265×4, 250×4
Right Hand started to hurt a bit so dropped the weight.
A2. Max reps @90%
240×6, 240×5
B.
Row cal: 41, 36
Ring Dips: 44, 31
Row cal: 38, 35
Push ups: 43, 35
C. Ring rows: 10,10,10
Plank :45,:45,45
I really like these part C’s! Nice way to finsh the work out.
All bench done with 50lb DBs.
A1: at tempo x 5 reps
A2: 10/9
B: Elliptical/Bench dip/elliptical/PUs x2
C: DB rows/plank x 3
Here you go boys and girls for 18.1
297. 10 rounds + 8 T2B + 1 C&J
T2B and C&J all UB
Right on Wes! Way to hit it early and crush it! You’ve set a hard standard!
Did last strength session (back squats only) followed by B. Same time format but took out the pressing (did enough of that yesterday) cal AB: 26-21 DU: 110-118 cal row: 29-32 Rest day tomorrow then attacking the open on saturday!! 20 AMRAP yikes! Strength program gains: Back squat: 5# new PR 240 Push press: 15# new PR 185 Bench press: 10# new PR 195 Deadlift: none so far but tested monday morning and lower back felt very tight Also have improved technique for all oly lifts Was a blast, thanks Invictus!! Will get back to this program on monday Good… Read more »
May be getting sick so I skipped the bike and rower.
A. 15m EMOM: 10 strict pull ups, 20 GHD sit ups, 30 push ups.
Unbroken until last round of push ups.
That’s quit a few GHD sit-ups. Well done! Hopefully those abs won’t be too sore for 18.1.
Yesterday cleans complex up to 205
Partner kalsu 11:53
Today
A. 235,245,250,255,260
225×8, 225×5
B. AB 23/18
Ring dips 26/27
Row cals 29/30
Push ups 41/46
Short on time today B only. Subbed DU for row cals. Also didn’t kill it in anticipation of doing 18.1 tomorrow. Good luck everyone!
AB = 23/25
Ring dips = 45/34
DU = 100/82. Failed a bunch on second set
Push up = 40/38
Thursday’s will be a designated rest day for the Open season.
Starting to regret those 60 – 135 reverse lunges from yesterday.
18.1 tomorrow morning.
Not feeling great today but wanted to move a bit, so I did Monday’s metcon.
Run 400m
40 KBS
40 single arm thrusters @ 16kg
40 KBS
Run 400m
9:47 – took too many rests with the thrusters. Hoping that after a light day today and a day off tomorrow, I’ll be feeling up to go all out in Saturday for the first open wod. We’ll see.
A1. 95# x4, 105×4, 115×3, 125×1, 125×1 A2. 110# 5/5 ***Bench did not go as well as I would have liked. My 1RM is 150 and I struggled to get 125 today. My right shoulder was barking at me…I may be looking at another rest day tomorrow so I can be fresh to do the open on Saturday….. B. Changed it up a little because I don’t have AB and my shoulder wasn’t having any part of ring dips BBJO – 16/17 Strict Pull Ups – 10/15 Row Cals – 20/20 Push Ups – 44/45 C. Ring Rows – 10/10/10… Read more »
Let me correct that…PER @joeymaltais:disqus I am taking a rest day / active recovery day tomorrow!!
A- 205-260×2
B- changed it up a little. Doing 18.1 tomorrow wanted to stay fresh ish
Replaced row/bike with 400 m run
Dips 43/40
Push-ups 48/40
Holy DIPS! Nice work as always Colton!
Started with cleans from yesterday. Worked up to 265.
A. 275 all sets 4 reps
A2. 250# 7,6
B. Started and stopped at dips. Pretty sure I tore my pec muscle. Ugh. Damn ring dips.
I guess I will have plenty of time to get good at running and increasing my squat numbers.
Not the pec!
The ring dips flu got me. Lol. I’m pretty sure it’s torn. Time to work on those squat numbers and running.
darn, that sucks mate, hope it ain’t a pec tear
Pretty sure its torn. Gonna get it checked out.
Sorry to hear that VG – not good really not good.
A1. 3×235, 3×235, 3×235, 2×235, 3×225#
A2. 210×7, 210×4
B.
AB: 32, 28
Dips: 11, 7
Row: 30, 27
PUs: 31, 36
C. Had to run to a meeting
Running is good…whether it’s to a meeting or just for fun…hehe
Nice work Dave!
Day behind
A .) up to 150 as RX
B.) . 3 rounds plus 12 lunges, 2 burpees
https://youtu.be/UdOmDLc8BZA Yesterday’s clean complex
Made it look easy
Solid.
Great work Colton!
great lift!!
man, that’s super solid, great technique
Looks good, my man! Nice work!
Good morning everyone…
A1. 185 x 4/4/4, 190/2, 195/2
A2. 175 x 7/6
B. No AB so rowed;
Rnd 1: 43/25/40/35
Rnd 2: 40/17/39/29
C. 10/:60/10/:60/10/:60
So many cals!
Haha! I felt really good today and hammered the row. Even the dips and pushups were more than what I thought I would or could do.
Easy peasy!
Damn that’s a pretty high bar to set on the cals. Awesome job.
Those Cals….NICE!
Very sluggish this morning. I’m learning that at 5am I rarely have two strong days back to back.
A1. All at 225
A2. At 200 – 6/7reps
B. AB – 33/28
Dips(regular) – 32/35
Row – 35/37
Push-ups – 37/37
C done
Doesn’t look that sluggish, good job man! ?
Thanks, it sure didn’t feel that way!
the more you do it, the easier it gets. Despite your “sluggish” feeling, your numbers look great!
It really just depends on how I sleep. With a maximum of 7.5 hours in the bed, usually more like 7, I have to make the most of it!
I feel the same way some mornings with strength. Still looks like you did great today!
A) OT3M x 5: 5 front squat. In kgs: 90, 100, 105, 105, 100. Originally, I didn’t want to lift big weights but ended up over the 100 kgs. I gotta get a better control on that little voice that says “go heavier” all the time. B) AMRAP 2’ wallballs. Got 42 I feel like I need to retry Karen soon. C) AMRAP 2’ 10 jumping lunges + 10 turkish situps. Got 2 rounds + 6 reps. D) 350 meters run. Goal was to go sub 1’45”. Not sure of the exact time but it was closer to 1’30” Now… Read more »
Nice job man. I have the same problem with the big weights voice. I try my hardest to focus on moving well and being healthier .
Roger that
Bro, Ronnie C would be disappointed… Light weight!
How did you get this real-time web cam of VanillaGorilla?
Why do you have to be so hurtful? Bringing up Ronnie Coleman’s dissapointment is too much. I’m triggered. I will now lift all the weights. Lol
Nice!