Workout of the Day
A.
Every 5 minutes, for 30 minutes (6 sets):
Run 400 Meters
20 Russian Kettlebell Swings (heavy)
40 Double-Unders
B.
Two sets of:
Hawaiian Squat x 90 seconds each side
Prone Plank x 60 seconds
Workout of the Day
A.
Every 5 minutes, for 30 minutes (6 sets):
Run 400 Meters
20 Russian Kettlebell Swings (heavy)
40 Double-Unders
B.
Two sets of:
Hawaiian Squat x 90 seconds each side
Prone Plank x 60 seconds
I combined the strength from May 7 with this workout.
push presses X 3 reps – 93, 103, 113, 123, 113#
A. 3:28, 3:39, 3:50, 4:07, 4:45, 4:44 with 55#KB – definitely out of running shape
B. Done
A.- 70# KBS UNBROKEN, DU UNBROKEN. ALL SETS 3:10-3:15
A. 70#, 5 rds all between 2:48 and 3:01. Decent DU, 2 misses.
B. Took a mulligan, will get them in somewhere.
after being stuck in an elevator then having my office filled with smoke, having the motivation to do anything tonight was a feat.
a. done with 1:15-1:30 rest each round
kbs were unbroken with 20 kilos (instead of 28kilos). went lighter so i could have time with terrible DU
B. done
A. Used 70# kb; first 3 sets of swings unbroken,2nd and 3rd set of double unders unbroken, runs killed me every time so started doing 15 and 5 on kb swings to catch a breath, around 3:45 first 3 sets then hit a wall.. Set 4 went about 4:50 so I rested an extra minute then continued, last round went a little over 5minutes…. Runs and double unders huge weaknesses because of how much they take out of me
B. Will complete tonight
A. When I seen this last night I was like “OH C’MON”!!!! lol. Complete with 70lb KB. Finished each round between 4:00-4:20.
B. Completed.
Nice work, Todd!
Thanks Michele, ankles always seem to hurt whenever the sets are more than 20 DU’s. Starting to get some of my cardio back though. Did multiple sets unbroken.
A. 62# KB for swings. Did 120 single unders fir the 40 doubles
4:01/4:18/4:17/4:18/4:27/4:28
B. Completed.
With time to spare! Great job, Brian!
Joan:
Ran a mile and a half then
Strength Smolov Squat and Bench cycle
Then swimming 4 sets of 5 laps, about 3:35 each with 2 min rest between
Odette: 5×5 strength Squat/BP/BR
A. Completed
Swimming! Nice!
A. Subbed DUs for tuck jumps gym didn’t have rope. with 75 db gym didn’t have KBs. In a hotel like gym..
2:49/ 2:49/2:45/2:45/2:45/2:38 burned after last rd
B. Done Hawaiian squats hurt my knees.. Probably wasn’t as upright as I should’ve been..
Then did some further lower mobility and shoulders 2 min each movement.
Nice work Seth! Great subs for a hotel WOD too!
For the Hawaiian squats, you can always do some sort of figure-4 or pigeon pose if they hurt your knees!
A. RX with 70# KB (Heaviest available). 2:39 + 2:43 + 2:43 + 2:41 + 2:44 + 2:43 = 16:13 total working time.
B. DND – I need to practice those Hawaiian squats.
Most people need to practice those. 🙂
Nice work Jon! Smoking times.
A.
done with 28 kg kettlebell and 80 singles – did singles to stay within the time frame, but practiced double unders in the warm-up and got three unbroken today, whohooo 🙂
B.
done
Double whoot!
Nice work Kimmi! Way to work the DU’s. My wife hates the pain associated with practicing DU’s… 😉
A. Younger son doesn’t have school today, so I needed to stay close to the house. Subbed 500m row each round for the run. KB swings done with 53# and all UB. DU went well but not UB. 4:05 – 4:01 – 4:04 – 4:09 – 4:05 – 4:07
B. Done. Hawaiian squats were a bit more uncomfortable than I thought, and I wasn’t nearly as upright as I probably should have been. Couldn’t do 90 sec UB. Will keep working on it.
If those Hawaiian squats start to get tricky, you can always do a modified pigeon pose on a box. You might not actually need to stretch as much right now because you’re already more flexible. Maybe you should focus on stability work during this time?
Probably a better idea. Will keep that in mind as I see the programming and if I start to feel uncomfortable with some of the movements. Thank you!
A. Started working with a speed rope for the first time, so I cut myself off at 4:00 min/round. Completed around 25 DU each time. I did all the DUs I missed afterwards.
B. Completed.
Good call on the cutoff time. How do you like your new rope?
Since you just started with the rope, hopefully you don’t look like you just got whipped!
Α. Finishing always about 3.30 mins. 32kg kettlebell (yesterday did some heavy stuff weihtlifting and my legs were bad)
B. Done
Nice work!
A- 2:31 / 2:38 the steadily slowed last 1 3:49
All du’s unbroken except #3 had a shorts incident
40kg (88lb) kettle bell
B- done
Nice Patrick! 88 lbs is awesome!
That 88# bell wasn’t too bad actually got that pop and rhythm and broke it into 2 sets of 10s
Do tell about this shorts incident.
I suspect he was a flasher! LOL
The shorts are a little bigger on me now due to weight loss and I had to stops do tighten them before they went further south . Not sure the guys around me would’ve appreciated the sight had I not ……
Cinqo got to me, so I just ran 3 miles. Not as young as I used to be. I hope to one day live up to Greg’s standards! One day. One day.
Never.
Ugh. I hope it was fun. 🙂
A. 2:45 | 2:39 | 2:41 | 2:51 | 2:48 | 2:55 used 53# because that is all I had. UB double under all except for 2 rounds and those 2 only had 1 stop each. pretty stoked about that.
B. Complete.
Damn must have been cruising on those runs!! Nice work.
Thanks Greg, but not really. About 1:30-1:35 per 400. So not really fast.
We missed you today and we have heavy bells!
Thanks for rubbing it in… LOL
Nice to see you getting better at doubles
Hawaiian Squat 90 seconds down? Or as many squats as possible by 90 seconds?
hold bottom position 90 seconds
And enjoy!
A.3:15/3:03/3:20/3:30/3:23/3:43 – Rx and unbroken – used 70lb kb – I really enjoy this format of programming!
B. Completed
Nice work Greg! Unbroken on all, nice!!!!
Great job!
Is the prone plank supposed to be on hands or forearms?
I always do forearms. They are harder than hands to me.
Forearms.