Workout of the Day
A.
Three sets, not for time, of:
Turkish Get-Up x 3 reps each arm
Skin the Cats x 5-6 reps
Bridge-Up x 6 reps
B.
Five sets of:
JM Press x 6 reps
Rest 2-3 minutes
C.
For time:
Four rounds of:
20-Yard Sled Push
(heavy – 10-15 second effort)
5 Burpees
immediately followed by:
Wall Ball Shots x 50 reps
75/53 lb Push Press x 75 reps
Alt to sled push?
Ive used plates stacked on a towel before….
Hill sprints might work well, if you have a steep hill.
A.3rep@24kg,6,6
B.60-62,5-65-67,5-70kg
C.32.23 (1st time doing wallballs)
Did 4 rounds of push press & wallballs as well . I cant beleive it hahaha . Will redo after restday im burnt. No wonder everones times were so much better..
A.Done TGU 16 kg, definitely need to work on Skin the Cats!
B. 65,70,70,75,75
C. 14:50, no sleds so I did 20 yards on the Jacobs Ladder.
CJ,
thanks again for all of your hard work and commitment on our behalf. It was a pleasure meeting you at NW regionals.
I was planning to take this week completely off, then start back up on the competition training program next monday.
Please advise!
thank you.
Great to meet you too Kirk.
That’s exactly what I would suggest . . . take the week off to relax and recover (both mentally and physically), and jump back in on Monday.
We will be doing some testing on Monday – it will serve as a new baseline for those just jumping back in after Regionals, and it will serve as a bit of a re-test for those who have been following the last six weeks.
i joined Europe regionals as staff and got blood on my teeth.
my main target will be going to the regionals next year as i only got a 234 place in opens. i cant wait to finish my exams…
A:
TGU with 40Kg
6 of STC
6 of Bridge Up
B:
40-60-70-70-80 kg
C:
12.23 with 170 kg in sled push
180kg*
A: 3×35# each arm, felt little wobbly today
only did 3 each time, tried to stay controlled during these.
Bridges actually felt awesome today!
B: 85/95/105(4)/95/95
haha there was def. a sharp drop off in these, 95 felt do-able so I figured i’d try 105 and it was crazy hard! This is one day I wish my biceps were bigger so I didn’t have to go down so far lol
C: 9:42….Used 235# prowler, I always forget how much it zaps my legs! Felt slow after the first round with it, but I guess it didn’t take that long. Wallballs were def. hard after that too, got a good set of 20 in but then I was 10′s and 5′s after that. Push Pressing was even harder, I’m glad it was only 53#. Felt very slow today!
A: Done
B: All sets at 95 lbs. Felt awkward. Did some extra sets of close grip bench press.
C: 12:03 – used a 225 lb prowler.
A) 44/44, 53/44, 35/35
B) 65, 95, 95, 95, 95
C) #315 sled
13:38
Lats are destroyed, legs have been heavy since Monday and were on fire pushing the sled.
Good week, bring on the result day!
A.
TGUS x 3: 35#, 53#, 70# KB
Skin the Cats: 5, 6, 6
Bridge-Up: 6, 6, 6
TGU felt really awkward. I have not played around with them in a while. Never really tried bride-up before. Got easier each round.
B.
JM Press x 6: 95, 115, 135, 135, 155
Fell into a groove the last 2 sets
C. 13:31
Felt like I was in slo-mo today. No sled availible. Used my battered bench with 4 x 45# plate stacked on top of it. Not built to slide. Only have about 5-6 yards of clear travel in my garage, so I had to change direction for the 4 trips across each round. Wall balls & push press were horrible at the end. 12/8…and them 6-7 reps until completed for wall balls. A couple of set of 10 and then 6-8 reps at a time on the push press.
M/42/170
A.
35# db
B.
95# all sets
C.
20sec Mountain Climbers
5x Clap Pushups
5x Squat Jumps
D.
15# WB unbroken
75# PP all broke up.
Bring on the rest day!!!
A. Done. TGUs with the 70# KB unbroken
B. 95, 115, 125, 135, 135. Felt weird at first. Settled in though.
C. 9:31 Rx with 315# sled. WB 30/20, PP 25/25/25. I love all of these movements (I could do without burpees to be honest, no one likes those)
A. Done. 70# for TGU.
B. 95, 95, 95, 107×3, 95 – I think we were doing these right. Kind of like a skull crusher to your chin.
C. 9:32 with 310# sled.
A: TGU, 35lb, 35lb, 53lb
STC: complete
BU: complete
B: 45, 65, 65, 65, 65
C: 9:10 – Rogue Butcher Sled + 230lb
A. Complete (53# kb)
B. 115, 115, 115, 115, 115, 115
Took a long break here to tend to my baby daughter
Came back and did some moderate weight 3 position snatch. Worked up to 165#
C. 9:24 – 245# Prowler
Just felt ready to get back to training. I look forward to this years training and seeing everyone on here improve!! Let’s do this!
A)
TG-44 x 3/53 x 3/53 x 2/70 x 1
SK-6/6/4+2
Bridge- 3 x 6 reps
*i was pumped to do this. My shoulders must be getting looser.
B)
75/95/115/135/135
C)
13:09 (#315)
Shoulders are rocked today! Part A) loosened them up but they are still tight.
A) Mixed bag warm up subbed KB arm bar instead of TGU
B) 85-115 I don’t I was firing on this
C) 9:26 – 230lb on Rouge Sled
Still clearing out the cobwebs after 3 days in a row,,, but good to be back
A.
20 kg KB/20 kg/24 kg
Done
Done (This is hard for me! Got to open up my shoulders!)
B.
40/50/60/60/60 kg (first time doing JM-press)
C.
15m Sled-Pull (rope) @ 110 kg
5 burpees
50 Wall Ball shots (10 kg)
75 Push-Presses @ 35 kg
8’49″
I had to do this one a day behind.
A.
44, 53, 53 – shoulders felt tight and not very stable when doing these and skin the cats today.
B.
95, 125, 135, 145, 155
C.
10:18 w/315 on the sled.