A.
Every 2 minutes, for 16 minutes (8 sets):
Push Press
*Set 1 – 3 reps @ 70-74% of 1-RM
*Set 2 – 3 reps @ 75-79%
*Set 3 – 2 reps @ 80-84%
*Set 4 – 2 reps @ 85-89%
*Set 5 – 1 rep @ 90-94%
*Set 6 – 1 rep @ 95%
*Sets 7-8 – 1 rep @ 95+%
B.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
10 Strict Handstand Push-Ups
20 Kettlebell Swings (24/16 kg)
A: 135, 145, 155, 165, 175, 195, 205, 215, 225
Rx’ed at 195 and kept going to 225. I’ve gotten waaay more explosive!
B: 2 sets + 40 DU
Still learning double unders. I’m finally able to get two or three in a row, so I’m making slow and steady progress! I also don’t have a 24kg KB, so I used a 20kg and did sets of 30 KBS.
A. Push press up to 215
B. 12mAMRAP: 40 Double unders, 10 SHSPU, 20 KBS #53
3 rounds + 4 HSPU. Everything unbroken but HSPU. Was broken into doubles then singles after round one.
Did yesterday’s.
A. 145, 160, 170, 180, 190, 195, 195 (f) knew I would be pushing this today as I am fairly tired for some reason.
Did pull ups in various forms.
10 strict PU
15 CTB
10 butterfly pullups
5 unassisted BMU!
B. 10:28 – lost at least a minute dealing with a poop related crisis with my toddler. And then I forgot the rep scheme for the first BBJO and did 30 instead of 20. So the next round did 5 BBJO. It was interesting.
Awesome work! Is that first and fifth bmu?
I’ve had tgem scattered here and there since last years Open. I get a couple, then lose them again. I’ve been really working on them the last couple of months in preparation for this years Open and wouldn’t you know it, I didn’t get to even try as I completely ignored ring MU. ??♀️
Took a rest day yesterday….so did yesterday’s wod today A. Back Squats Warm up x 3 @ 85#, 105 135×5, 145×5, 155×3, 165×2, 170×2, 175×1 (went to slow into the squat and could get out), 175×2 ***Shoulder mobility between sets B. RX – 9:07 ***wasn’t impressed with that time so I had to add on C. 5 min weighted march (ok…now my legs and ass HURT) D. 15 min banded shoulder work Need some help!! I’m considering the crossover symmetry pkg from Rogue. (I’ve got some aches and pains mostly in my R shoulder) Is it worth the $165…or is… Read more »
A. started with last max of 205
155/165/170/180/190/195/200/205 – felt easy
B. subbed 15kcal row for DU – legs still tight and used a 70 lbs. KB – 4 rounds on the dot, ready for 18.4 tomorrow
A. New RM 80Kgs previous 77.5
B. 4 rounds double unders and SHPU are my Aquiles heel.
A. Up to 175 (PR)
B. Rx: 6 Rounds + 40 (swings/double-unders unbroken)
I’m tired.
I’m going to copy that C
Teddy you’ve been on a roll lately – great work.
Wowsa! Impressive B dude. Congrats on that PR!
Nice work man, awesome PR, getting stronger and glad the knee is back after recovery.
A) With a timecap of 20′, for time: Row for cals 50 – 40 – 30 – 20 – 10 GHD sit ups 25 – 20 – 15 – 10 – 5 Time: 18’30” I went with all the intent of doing a light active recovery session, then I went to the whiteboard to program the work and I think I went a little overboard with this. I wanted to row for sure, but I wasn’t sure for the complement, played with the idea of doing burpees over the erg but after yesterday’s bruise decided to give them a rest… Read more »
Sooo many cals. Did the GHD give you a chance to get your breath back?
oh man no, it was the other way around; GHDs were so hard and I had to split them into sets of fives because I was running out of breath; my rowing was consistently in 19-20 cals per minute which is my standard pace so I was able to do the controlled breathing there
Looks like a tough one! Great work. HSPU, DL, db lunges and wb for 18.4….
also, we haven’t seem box jump in the open yet…..
18.5 thrusters C2B box jumps…. lol! Until last week I thought it would be 17.5 but with the DUs in 18.3 I doubt that
I still believe 18.5 will be 17.5, the DUs will be the curve ball that castro pitches at us this year
I’d welcome that curve ball gladly with wide open arms lol
Did an easy 10 minutes airdyne then 10 minutes rowing.
Joined the Chris and James club for scap work. Followed the March 6th blog. Took about 25 minutes. Feels good. The Viking Sloth Press was no joke! Will do everyday for a week.
I’m making a vow to myself to start working on my body more. Will tag an extra 30 minutes at the start of my workouts so I can focus and take care of my body proactively. Opened up Supple Leopard and will go through it completely in 2018. Hold me accountable!
Oh that Viking Sloth Press!
That’s an awesome idea! I have that book too and haven’t been using it nearly enough
Let’s do it! Get that mobility better; less injury prone, open up more strength potential, and just feel better overall! I’ve had the book for four or five years, haven’t even read through the whole thing.
Love it man! I can say I’ve done ROMWOD every morning for the last few years and it’s been amazing for my mind and body.
A 155,165,175,185,195,205f,195f,195f very disappointing
B for HSPU did the first 2-3 strict and finished with pike pushup
3rnd +double unders
One day behind
A. Up to 125kg – form was not nice and I’m still feeling the DLs
B. 13:07 – subbed DB thrusters (2x8kg) as I tweaked my wrist over the weekend
A. 155, 165, 175, 185, 200, 205, 210, 215 (pr)
B. Did Fitness B: 3 rounds + 28 KBS
Woo hoo – PR star!
Nice PR
Nice PR, that must have felt awesome.
Good morning, all…
A. 130/3, 140/3, 150/2, 160/2, 167/1, 175/1, 185/1, 190/1 (5# PR). went off 185#, but never officially lifted the weight. I just used it because I had hit 3 reps at 175# last year. today I made it official and then some. 190 went up pretty easy. For Michele…the scap work is paying off. it’s only been a week, but I could feel a huge difference in front rack and OH position. So, thanks for the info you sent.
B. 274 reps (3 + 14 kb swings); scaled to kipping and used 60# kb.
Great news on the scaps and the PR!!
Congrats on that PR! big numbers
Thanks Joey
Nice job!
Stole A from fitness to work on shoulder movement. Lots of scap activation prior. Five sets of: Dumbbell Z-Press x 8-10 reps @ 2111 16kg DBs 10 9 5 5 5 reps Rest 60 seconds Stationary Dips x Max Reps @ 1111 6 6 6 3 4 reps Rest 60 seconds My pressing endurance and strength is still pretty shocking, but felt more muscles in the upper back working than ever before! B. Modified to remove HSPU 40 Double-Unders 10 push press with DBs at 16kg 20 Kettlebell Swings (20kg) 4 rounds + 53 (3 swings) – round times consistent… Read more »
I wondered if u were sticking to the scap program! Great job today!
Looks like it’s working really well for us both! Great to see you PR.
What’s this scap program you speak of? That’s probably my #1 or 2 worst mobility areas.
Chris and I have a pact to do some of the exercises that Michele posted on 6th March performance blog, you’re welcome to join the club!
Sounds great! Thanks for sharing. I’ll work on those today since it’ll be a lighter active recovery day.
Upper Crossed Syndrome is what got me started. I do scap pushups and pullups, one-arm external rotations from the bar (feet on a box), towel pulls, xiopaeng, and then I lay on a foam roller with a bar on the ground above my head and stretch my thoracic spine. Feels real good.
Don’t forget about the banded scarecrows, reverse snow angels and medball thoracic openers! Lol so many great stuff to help with this… I need to incorporate them more too. That xiaopeng looks like a really good one I gotta try it
It’s great for mobility
Well done James awesome work!
RECOMMENDATION FOR TODAY IF YOU PLAN TO HIT 18.4 TOMORROW: Since HSPU haven’t come up in the Open yet, you should highly consider saving this workout for another day if you plan to hit 18.4 tomorrow. Shoulders typically take a couple to a few days to recover so you don’t want to smoke them the day or two before you really need them! If this is the case for you, then please consider doing a low intensity run, row, Assault Bike or swim today instead. Here is a sample for you: Active Recovery Swimming Day Program Courtesy of Heidi Fearon… Read more »