Workout of the Day
A.
Four sets of:
Shoulder Press x 4-6 reps @ 2111
Rest 90 seconds
Weighted Pull-Up x 4-6 reps @ 21X0
Rest 90 seconds
B.
Three rounds for time of:
95/65 lb Shoulder to Overhead x 20 reps
Row 500 Meters
11 Comments
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A) 55(6) / 5lbs (4)
65(4) / 10lbs (4)
75 (4) / 12.5 lbs (4)
80 (3) failed the 4th rep / 15lbs (4)
B) 9:58 Rx
After watching Shane’s video on rowing strokes, I decided to focus on my strokes instead of watching the meters go down. It really helped shift my focus away from the pain. I kept a 34-35 stroke per minute for the 3 rounds. My butt and hamstrings were burning!!! Thanks Shane!!!
A. Shoulder Press: 95×6, 100×6, 105×5, 115×2 (1-sec pause at bottom was my downfall)
Weighted Pull Up: 35×6, 45×6, 55×4, 55×4
B. 9:16 Rx
A) Shoulder Press 95×6, 115×6, 125×6, 135×4
PU, 35×4 for the 4 rounds
B) 9:26 rx’d (need to work on rowing)
A. 75×6/35×4, 95×6/35×4, 115×5/35×3, 115×4/35×2
The tempo on the weighted pull-ups kept me from going heavier.
B. 12:25
I got sloppy on/rushed my shoulder to overhead in the first round and tweaked a muscle in my neck/shoulder. It was all downhill after that…
A.
SP 55×6, 65×6, 70×6, 75×5
PU 5X4, 2.5X4 for the rest… quickly realized my upper back/lats were still shot after saturdays C2B/DL combo.
B.
8:35 running and 30#db… I was unfortunate/fortunate enough to miss out on an erg this am:)
A. 95 x 6 (20 x 6)
105 x 6 (30 x 5)
115 x 4 (35 x 4)
115 x 4 (35 x 4)
B. 9:05 went unbroken on first set of STOH, then 2 sets of 10 on the other rounds.
Warm-up
3 rounds
200m run
10 burpee box jumps
10 kb swings 1pood
A) Shoulder Press
(one second hold was rough on pull-ups)
1. 125×5/45×5
2. 130×4/50×4
3. 135×4/55×5
4. 140×3/60×4
B) 10:48
115# STO, 1st 20, 2nd 10/10, 3rd 10/10
500m row 1:44/1:48/1:47
A. Press 155×6, 165×5, 175×4, 175×3
Pulls 25×4, 25×5, 50×4, 50×4
B. Subbed row for 50 sdhp
7.59
Glad to be back. no more
Weddings for a while.
A) 95(6) / 53lbs (6)
135(6) / 53lbs (6)
135(5) / 53lbs (5)
135(5) / 53lbs (5)
B) 8:06 Rx… Went pretty hard on the last 100 but could have dumped it sooner.
I also used Pronated grip… I am much better with Supinated… Are we supposed to avoid supinated due to the lack of crossover to rowing,pullups, etc?
95*6, 45*6
105*6, 45*6
115*6, 45*6
125*3, 45*6
B. 9:45 the shoulder to overhead was unbroken on the first round but really slowed me down in the 2nd and third, I went out too fast as usual.