Workout of the Day
A.
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 3-5 reps @ 20X1
Rest 20 seconds
Heavy Kettlebell Swings x 15-20 reps
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Dumbbell Ground to Overhead
100 Meter Run
10 Ring Dips (or 5 Muscle-Ups)
100 Meter Run
C.
Two sets of:
Single-Arm Dumbbell Row x 8-10 reps @ 2111
Rest as needed
A. Banded push-ups x 10 reps vs. bench press, dumbbell swings x 20 reps, 60# (Bryan), 20# (Christy).
B. 60# dumbbell (Bryan), 20# (Christy); chair dips vs. ring dips. 3 rounds + 10 ground to overhead + 60m run (Bryan); 3 rounds + 10 ground to overhead (Christy).
C. 60# (Bryan) x 10 reps/arm; 20# (Christy)
A. 4@155, 4@165, 3@165, 4@165, 3@165. Kbs 15@70# ea round
B. #50 DB snatches. 4rds even
C. Done at 50#
225 up to 265 x 3. Could do 5 with spot
B. 3 rds + 1st 100 w/30 lb db. Too light but winded
C. 80 x 10 then 95 x 8
A. 155# x 4 tempo BP, 70# x 15 KBS each round.
Bench felt really good today, and I have always (clearly) sucked at the bench press.
B. 3 rounds @ 55# DB, 10x dips, accidentally ran 200m instead of 100m
A) 4 reps @205# for all sets.
Rest :20
20 KBS 70#
B) DB one arm bent over row
10 reps 70# DB
C) AMRAP 10
10 Alternating DB snatch (5 ea) 70#
100m run
5 MU
100m run
4 + 10 snatch
Just started this week and liking it so far. Thanks for the great site CJ-
A. 5×185# BP and 15×70# KB Swing all 5 sets
B. 4 rounds+10+50m w/ 60# DB and Bar MUs
C. Completed w/ 80# DBs. Probably should have went lighter. Tempo fell apart at the end of each set.
A. 65#(5)/70#(5)/75#(3)/75#(3)/75#(3), 16kg KB. Probably could have gone slightly heavier, but was lifting solo and was a bit nervous about failing. B. 2 rounds + 10 GTO +1 run. 25# DB, slightly assisted static bar dips (toes on box for a little support out of the bottom, run length was short (~75m) due to gym space. C. Done – 8 reps with 25# DB DU practice – 50 DUs in 56 seconds – PR! Practiced kipping dips on the static bars afterwards – almost have them! 2×10 GHD sit-ups touching med ball on 12″ box (getting the hang of these)… Read more »
A. 65#(5)/70#(5)/75#(3)/75#(3)/75#(3), 16kg KB. Probably could have gone slightly heavier, but was lifting solo and was a bit nervous about failing. B. 2 rounds + 10 GTO +1 run. 25# DB, slightly assisted static bar dips (toes on box for a little support out of the bottom, run length was short (~75m) due to gym space. C. Done – 8 reps with 25# DB DU practice – 50 DUs in 56 seconds – PR! Practiced kipping dips on the static bars afterwards – almost have them! 2×10 GHD sit-ups touching med ball on 12″ box (getting the hang of these)… Read more »
A. 205×5 & 70lbs x20 reps all sets
B. 4rds even (70lb DB snatch & 10RD)
C. 88lb KB.
I just switched over to performance from the comp blog and I’m loving it. Entire session took less than an hour. Including the WU.
A1.155×3/175×3/185×3/205×3/205×3
A2. 72# KB for 3 sets/ 62# 2 sets
B. 4 + 12. 40# db. Blue band for dips
A. 205X5, 225X4, 225X3, 225X3, 225X3. 70# KB X 20 reps all sets.
B. Subbed 30 DU for each 100m run. 3 + 6 reps with 55# DBs and Ring Dips.
C. 70# DB X 8 reps for both sets.
A. Did shoulder press instead @155×5 each set and 20 rep with 70#kb all but last set did 15… Got something going on with the shoulder and bench press not possible today, only felt it a little during shoulder press.. I think maybe a nerve or something because I get some numbness down the arm mainly outside of the elbow
B. 75# db, 3 rounds plus 10 ground 2 ovhd +50m run
C. Did not do
A. 5 reps (185-185-205-205-205) worked hard on tempo
70# KBS x 20 reps
B. 3+5 dips with 50# dumbells
C. 1st set 55#, 2nd set 70#
70-75-80-85-85 all 5 reps . 36# KB unbroken 15 swings
45#db’s
3 complete rounds + 10 G2O +100m
Adopted the the heap on the floor look
Miss B as I had to go back to work again
A. 5 reps: 175×2. 185×2. 195×1. Double kbs @16 kg/hand
B. 75# DB. bar dips. 2+116
C. 32 kg
A: 135/135/155/155/165 – all 5 reps
A2: 63# kb x 15 then the final 4 rounds with the 72# kb x 15
B: 4 + 10 + 50m @ 40# db
A. Subbed 15 push ups since I don’t have a bench, 50# KBS x 15 (would’ve gone heavier, but that’s all I have)
B. 3 rds and almost finished last 100m of the 4th round w/40# DB
A1. 155×5/175×5/185×5/205×3/215×3
A2. 70lb x15 for 5 rounds
B. 5 rounds Rx – used 40lb dbs