Workout of the Day
A.
Three sets, not for time, of:
Handstand Push-Ups x 10 reps
Ring Row x 10 reps
(as horizontal as possible)
B.
Four sets of:
Sots Press x 3-4 reps
Rest as needed
C.
Five sets of:
Bench Press x 2-4 reps @ 20X1
(all sets should be performed at or above 85% of your 1-RM)
Rest 3 minutes
D.
Every minute, on the minute, for 8 minutes:
10 Kettlebell Swings (24/16 kg)
10/8 Pull-Ups
If you fail to complete your set in the 60 seconds, finish it and rest the remainder of the following minute, picking back up at the top of the next minute.
May 11, 2012 Competition Program
May 18, 2012 Competition Program
May 25, 2012 Competition Program
A.
Did 20mins of Bouldering instead of Ring Rows
HSPU tried kipping. Needs practice.
B.
20kg x4x4
Huge improvement, have been hammering mobility since last time when I couldn’t even get in position. Very hard tho.
C.
CGBP
90kgx3, 92.5kgx3, 95kgx2 PR, 87.5kgx3, 82.5kgx4
D.
No time, doing it tomorrow morning.
Made Them all but…
Workout B:
This can’t be good for anything in your body, it hurts so much in the shoulder and is such a bad press. I think.
I made them with 40kg today and the 3rd I tried but could only make 2 times with 50kg.
I never had a exposed shoulder in my whole time as athlete as I did on this one.
So CJ please say something
Not sure what you want me to say here buddy. I have never done an assessment of your shoulder.
I have no idea what you mean by “exposed shoulder,” but my guess is that you have very poor thoracic and shoulder mobility. You are probably extremely limited in your range of motion, so this is very difficult for you. This movement is designed to help you improve strength through that full range of motion . . . but you might need to address these problems without bearing load.
I’d be interested to hear why you think it is a bad press, but I can assure you that it has a lot of great benefits and has been used for decades.
Work on the movement with a PVC if weight hurts your shoulder.
Try to really wok on your thoracic mobility. The more upright your torso at the bottom of your OHS, the more weight you’ll be able to comfortably use for this movement.
A: As Rx’d
B: 3 sets at 95 lbs
C: 5 X 4 at 260. Felt great.
D: Done. Finished each set right around 40 seconds.
A. Done
B. done with pretty light weight. 35-45lbs. This movement is a work in progress as this is my 3rd time doing it.. Ever..
C. Done @ 225 2/2/2/2/4
D. 8 rounds completed. All unbroken, butterfly pullups, 29-31sec each round
Was sick yesterday and this morning, so did yesterdays WOD and todays Benchpress.
A (Bench) 1rm 100kg:
85 x 4
85 x 4
87,5 x 4
90 x 3
92,5 x 1
B (yesterdays workout):
With 80% of 1 rm deadlift (135kg)
24:42
A: Done
B: Done – used 15kg bar
C: 4x110kg, 4×110, 4×110, 3×115, 2×117
D: 7rds – KBS felt easy
A.
Un-broken (big improvement)
B.
45# oly
C.
Used 155 (1rm=175)
D.
8 rounds complete
Getting much stronger and feeling good.
Bummer is that I’ve been doing extra jump ropes working on DU and practicing pulls with one-legs for the upcoming CFEndurance Course. in Austin.
Twinged my calf Sat. and again Mon.
The last Course 6mo. ago I sat through and this one may turn out same way.
A: Completed
B: All 4 sets with 45lbs.
C: First 3 sets at 215lbs, last 2 with 225.
D: Completed, all 8 sets unbroken.
A. HSPUs: 7/3, 5/2/1/2, 4/2/2/2
Ring Rows 3×10
HSPUs feeling better
B. 45×4, 65×4, 70×4, 75×4
C. 235×3, 235×4, 235×3, 235×4, 240×3
Lately, my right shoulder hurts a little when I bench. I got a tip to pin my shoulders back after my 3d set and my shoulder felt much better on sets 4 & 5.
D. 6 rounds complete
I did not finish in time during the 5th minute and the 8th minute. Grip is fried from yesterday. Not an issue with the 24 kg KBS, but just could not hang on to the bar for very long during the pull-ups after the first 4 minutes.
a. done
b. still hard with just the bar, going to start do a lot of these with pvc my warm ups
c. 100kx4,105×4,110×4,115×3,120×1 barely missed a second on the 120.
d. only did 4 mins. Had to do a lot of stuff this morning for PT,a game of speedball and a 55 min soft sand run over dunes and dunes and dunes
-_-
a. Done
B. 15kg all 4sets- still need work on shoulder mob.
C. 90kg x 4, 100 x 4, 104 x 3, 110 x 2, 110 x 1
D. Did all unbroken. Completed all sets between 32-35 seconds
A: Complete
B: 45, 55, 65, 75 – the last 2 sets felt better than the first two.
C: 155lb x3 for all 5 sets
D: Complete all rounds
A) Rx’d – HSPU were all strict but I do need to develop a kip
B) 45 /55/65/75 – To Mr Deniz Cihat Gültekin just start lighter. I’m 5’10 and have a 74″ reach so Sotts Pres is going to challenge me greatly. If you were not used to a movement just ease into it. PVC pipe , then empty bar etc etc…
C) 225/235/245/255(4 reps) / 265 (2 reps)
D) missed rd 7
Good to me back. With life I’m gonna be able to get this training in mon/wed/fri and saturday usually. I will be also participating in some Saturday Wods at local gyms just to keep in touch with the Community.
CJ how is the shoulder and elbow wrap working out for you…you can email me at [email protected]
A. I was having troubles with my HPU, but not today! They all went good!
B. 35 kg
C. 102,5 kg
D. Hit the set every time (24 kg KB).
Bench Press x 2-4 reps @ 20X1
Could someone please explain what the @20X1 means for the bench press.
Thank you very much and love the programing.
A) HSPU were broken into 5′s
Ring rows off a box
B) This movement just doesn’t like me. Can only do the bar for two reps each set.
C) 185×4, 185×3,185×2,175×4,175×4 Tough with no spotter in the garage
D) completed in 8 minutes. What a forearm cooker!
A. completed with strict hspu
B. Did it with the bar only, first time I do this movement.
C. 125 4-reps 5 rounds
D. Completed with 53lbs but made it unbroken til round 5