Workout of the Day
A.
Four sets of:
Front Racked Alternating Reverse Lunges x 8-10 reps each leg @ 10X1
Rest 90 seconds
Weighted Pull-Ups x 4-6 reps @ 2110
Rest 90 seconds
B.
For time:
40 Wall Ball Shots
20 Pull-Ups
30 Wall Ball Shots
15 Pull-Ups
20 Wall Ball Shots
10 Pull-Ups
10 Wall Ball Shots
5 Pull-Ups
A) I didn’t know what to expect with the lunges so I started with really low weight…it wasn’t heavy but my legs were still fried by the end.
35 x 20 (10reps per leg) / 5lbs pull-up x 4
55 x 20 / 10lbs x 4
65 x 20 / 15lbs x 4
75 x 20 / 20lbs x 4 (PR)
B) 9:03 (with 14lbs ball)
A. FRARLs: 95×20, 105×20, 115×20, 125×16. I didn’t choke myself as much this time, but I was definitely winded at the end.
Pull Ups: 26×6, 44×6, 53×5, Didn’t do last set.
B. 7:51. These workouts are deceptively hard, especially the mental aspect.
A) FRARL: 95×20, 105×20, 115×16, 125×16 (felt like a cardio workout on it’s own)
PU: 26×6, 44×4, 44×4, 44×4
B)6:27 (20lb ball)had to break up the wall balls on 2nd and 3rd sets of ladder
Rest day. Really bummed to miss 100 wall ball shots.
1. OTM FS x 10 @ 105 kg (extra work)
2. FRARL 40, 50, 50, 50 kg + 4x MUscle Ups x 5 UB instead of WPU
3. 6.08
A)Lunges gased me more than anything…focused on form over weight.
65lbs x 20, 10lbs x 6reps
85lbs x 20, 20lbs x 6reps
85lbs x 20, 20lbs x 6reps
85lbs x 20, 22.5lbs x 6reps
B) 8:50 Kept missing the target for wallballs which is super frustrating but have been practicing butterfly pullups which felt quite smooth throughout.
A) 135lbs x 10ea leg, 44lbs x 6
135lbs x 8ea leg, 70lbs x 6
135lbs x 8ea leg, 88lbs x 5
didnt get to my 4th set, need to work on tap and go. Drop weight.
B) 6:29 (20lb ball)
Man, those front-racked lunges were serious business! But I majorly PR’ed my weighted pull-ups today — nice way to go out! Will miss you folks a ton. Already scheming for my first visit back…
A) Lunges
95×8 / 115×8 / 135×8 / 155x7each leg
Pull ups
55×5 / 60×4 / 65×5 / 70×4
(1 sec hold at top was killer)
B) 7:03 rx