Workout of the Day
A.
For max reps:
Strict Pronated-Grip Pull-Ups
Rest 90 seconds
Strict Mixed-Grip Pull-Ups
Rest 90 seconds
Strict Supinated-Grip Pull-Ups
If you’re using assistance, use the same level of assistance for every set.
B.
“Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups
A. Rx: 17-12-10
B. Rx: 7:00
Was surprised to see the big decrement in pullups for the full supinated grip. I set my PR on Jackie around Regionals time 2 years ago (5:54). Still working on my engine and losing about 10 pounds. Could have sped up on the thursters though they were unbroken. Pull-up endurance not where it used to be as 30 unbroken is usually pretty easy even fatigued. But, all in all, pretty happy with that.
A. (1-band) 7/7/6 – mixed seemed easier, but feels weird on the supinated arm’s elbow
B. 12:53 Jackie – 4:42 row/~3:50 thrusters/~4:30 pull-ups
Everything felt great today…went intentionally easy on the row since I didn’t know how bad the thrusters were going to be. Need to speed up those pull-ups.
A. 13/7/7
B. 7:09 RX. PR by 2+ mins.
A) 20, 13, 10
Had a good pump heading into Jackie
B) 6:27RX
Definitely a PR, not sure what old time was. 3:35 row, unbroken on thrusters and 20/5/5 pull ups. Wanted to be unbroken on all movements but couldn’t hang after strict work in A. Sub 6:00 in the near future!
14 – 7 – 7 on the Pull Ups (I need some more fight in those / Pull ups are one of my worst moves)
9:31 Jackie (averaging about 1:50 on the rower) Broke the thrusters up into 3 sets and did sets of 3 pullups
9:50 RX for Jackie
Second drop in this week. Will be headed home to GA tomorrow. Thanks for making me feel at home CF Invictus! I will miss working out in such a wonderful climate!
See you soon!
B
Jackie Rx @ 8:36 – happy but my pull-ups need some serious TLC
Stringing together the kip you mean?
Probably more a mental thing to be honest. I have not had a pull up bar since we emigrated to Australia 2 years back as we are in a rental. Got the SML-2 from rogue 2 days ago as it is freestanding and I can work on my weakness 🙂
A. Pull ups 16-12-8
B. No Jackie, but did it 7 May — 7:25 Rx
Pendlay row 5×5 at 135, DU practice between sets.
“Baseline” — 4:22
Tabata Row — all between 101-97m
Tabata row!
A) 16/11/7 pull-ups. Arms tired!
B) First Jackie attemp ever: Rx’d 7:19! Happy to get this time. Row in 4’00”, then thrusters unbroken (split on 6’11”), and final shot on the pull ups: 16-9-5. Actually, I was trying to complete the PU unbroken. Unsuccessful attemp!!
That is a smokin fast Jackie time!
Thanks Coach =)
A. Did a 1000 m row time 3:35 / 15/10/12
B. Lifting partner wanted to do heavy Fran instead so we did 🙁 Boy was that rough…
21 135 lb thrusters / C2B pull-ups
15 135 lb thrusters / C2B pull-ups
9 135 lb thrusters / C2B pull-ups
RX ‘d time 11:45
C. Tabata plank holds 20 sec/10 sec rest front/right/back (hollow rock) /left
Tabata 30 sec/ 5 sec resthip openers and hamstring stretches
Your training partner sounds crazy! 🙂
I think we are both to blame on for crazy. :). Trying to get back into competition shape and not kill over after WODs
A: 12/7/6 strict
B: 11:30 RX
Wrist was feeling pretty sore from basketball earlier this week.
You fall on it?
No. I’m not sure exactly what it’s from because I don’t remember doing anything to it. I think it’s just really sore.
A. Did front squats from Tuesday:
185×4, 215×3, 225×2, 245×3, 255×2, 275×1, 260×2
Tied my 1RM and 5# off my 2RM
B. “Jackie” 8:30 Rx
Disappointed by this because I thought I was going to go a lot faster; :13 off my PR, but I did thrusters and pull-ups in bigger chunks than last time. Hmph. Was far away from pull-up bar.
Great job, Aaron!
8:02 on jackie
Great job, Zach! Super fast.
Hotel wod.
A. Did not do
b. 10:17
1000 m run-4:40
50 DB thrusters at 20# each
30 pull ups on the odd Life Fitness-all in one machine. Very wide grip for me.
C 1 arm, OH walking lunge 4×14 40#DB
16 hour flight tomorrow, will try to squeeze in wod before flight.
Way to go, Gene!
Accidentally did B first as a rower came open so I jumped on it. Significantly decreased the number of strict pull-ups.
B: 8:34 Rx
A: 6,7,5
But fast times for Jackie!
A. 21/10/8.
B. 7:18 RX (PR is 6:49). Nothing felt good today. Thrusters were broken way too much. PU 15/9/6.
Recovery time!
A. Every 2 min for 10 sets
1 C&J @ 90% — 205#
B. Strict pronated – 20(PR)
Strict mixed – 10
Strict supinate – 9
I was really surprised how well I did on promoted, but poorly on everything else. Don’t know if 90 sec just wasn’t enough for me to recover or I’m missing some major muscles.
C. 8:14 Rx with strict pull-ups
Arms are dead
Test out the supinated again when you are fresh and let me know what happens. Great job on the PR!
A. 15/13/12 (Green Band)
B. 10:09 (Green Band)
….muscle failure reached – good stuff….great start to the long weekend
Great job, Drew! Enjoy your holiday weekend and thanks for your service!
YAY FOR JACKIE!! My favorite!
A. 11-7-7
B. RX 10:23
Yeah, Kyle!