Workout of the Day
A.
Four sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 30X0
Rest 60 seconds
Plank Hold x 60 seconds
Rest 60 seconds
B.
Five rounds for time of:
Dumbbell Complex* x 5 reps
Toes to Bar x 10 reps
*One rep of the Dumbbell Complex =
Start from the plank with dumbbells in hands
Right Arm Row
Push-Up
Left Arm Row
Push-Up
Jump to standing
Dumbbell Clean
Front Squat x 2 reps
Push Press x 2 reps
A. Bulgarian Split Squats done using 60# sandbag first 3 reps ×8 & 80# in the last ×6 reps.
B. Done using 40# db’s 14:45. Yikes!
A: 6 reps each @ BB 55 / 75 / 85 / 100#
B: 18:22 @ 2 x DB 20#
A) 1: 8 each leg @ 135. Left leg is defiicent in this movement in comparison to right leg.
2: :60 plank holds completed
B) Used 35# on DB for complex; those 50 reps got hairy in rounds 3,4 and 5.
Completed in 15:49
Toes to bar were all unbroken and smooth. This is a booger for me so 10 on the 5 sets unbroken and smooth is a win in my book.
Day late on this one
Dumbbell metcon
40lb Dumbbells
12:02
Burner
Crushed me. 30# DBs. 15:40. ?
No one did this???
A) Bulgarian split squats 4×7 @135 back-racked barbell/planks complete.
B) no dumbbells so did Kill Cliff Granite Games qualifier wod 1:
AMRAP 10mins: 5 hang squat cleans 155#/7 bar facing burpees: only 6 rds (7 during the qualifier, been working 12 hours shifts since last week and not sleeping well)
Greetings sweaty brethren!
A.}
Squats with 10# db/20#/30#/30#. Balance really stinks and need to work on depth.
Np. Can plank all day.
B.)
RX with 30# db. 12m 59s. Heart was 168. Definitely tired shoulders from the wall walks yesterday.
Good day all!
Good work Scott. If you find planks are easy, you can place a plate on your lower to mid back for some added intensity! 25-45lbs should work.
Good idea Kyle. Is there a trick to that when you’re working out solo? Or I had thought about raising 1 arm and the opposite leg, but that was an after thought.
You’ll have to mess around with it but it’s doable.
Switched the order. Did the wod 1st
16:20 with 50# DB’s
BSS – 8 ea leg x 95/105/115/115 (barbell in back rack)
:60 plank all sets
A) did 6 reps each leg with 2x 16kg kettle bells
B) 11:56 – found out when I put my bumbells away that one was 6kg and one 5kg…..! That might be a reason why I really cricked my neck and my right shoulder now feels very unhappy! Also did knees to elbows to work speed and kip.
A1) 8x #15 bds. My legs are so wimpy!
A2) 60 sec each.
B) 18:30, #30 dbs
A. Bulgarian split squats done no weight.. balance sucks and mobility not there. So I did my best to keep tempo and stay on the box.
A2 done
B.17:23 used 30#dbs and went to v-ups in the second round my shoulder started to hurt…
Way to keep yourself healthy. Let’s try to add some additional couch stretching and single leg work in once a week as warm up or cool down to loosen up those hip flexors. Proud of you for protecting that shoulder.
A. 6×42,5Kg Barbell behind neck for carryover to backsquat
B. Rx’d 13.00 @ 2x12kg dumbell
Started out with 16kg for the first two rounds, but i had to start taking breaks so switched to 12 to keep intensity up, kicked my butt.
Nice job adjusting the load to maintain intensity. Intensity is the name of the game.
A1. Bulgarian Split Squats – 8 x 60# DBs
A2. Plank – 60s – check
B. As Rx w/ 20# DBs – 12:58 Rx
… went light – yesterdays deadlifts took a bunch of wind out of the sails …
Good job on the bulgarian split squats! Rest up that posterior chain and come back with a vengeance on Friday!
A. Pause front squats (3 sec) built up to 205
B. #45 DBs used 18:44 shitty!
45s … man there’s a quick sign up to suffer … nice work.
Nice work on the pause front squats. If your body allows, try to sneak in the single work as well as there is tremendous benefit to be had from the unilateral training.
Could you divulge a little more into that? Not sure I’m pick up what your putting down per say.
A1.8ea round 35# db’s. My balance sucks…
A2. Done
B. 25# dbs. 11:49. That was rough.
Out of the gym tomorrow. On the track for some “rest”.
Keep working on that balance anders! Have fun at the track!