A.
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 2 reps
Rest 2-3 minutes
Build to today’s heavy 2 or 3-RM.
B.
In teams of two, alternate full rounds and complete 5 each of:
20 Kettlebell Swings (32/24 kg)
20 Hand-Release Push-Ups
A.
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 2 reps
Rest 2-3 minutes
Build to today’s heavy 2 or 3-RM.
B.
In teams of two, alternate full rounds and complete 5 each of:
20 Kettlebell Swings (32/24 kg)
20 Hand-Release Push-Ups
A. 205#, 225#, 245#, 265#, 275# f only one rep and my ass came up. So 265#
B. Rx solo 1:1. 14:37
A: BP 3 x 205-225(2)-225(1)-205-205
B. 3 rds @ 70# — 1:03, 1:13, 1:19
A: 255×3, 265×3, 275×3, 285×2, 295×1 (325 1RM P|R); Bench jusT wasn’t with me today.
B: 9:38RX solo as individual no breaks. Unbroken on all movements. Definitely felt the HRPU in the shoulders and chest after bench press. Did my best to not worm any of the push ups.
C: 3 Rounds of 10 KB Goblet Squats (70#), 10 GHD Sit Ups (to parallel, just got my GHD so slowly working to full ROM), 15 Hip Extensions; rest :60 between each round.
A.
Used DBs.
160×3
180×2, couldn’t get 3rd rep.
180×2
180×2
180×2
B.
Work:Rest = 1:1
1 – 1:14. Unbroken.
2 – 1:43. Broke HRPU at 10.
3 – 1:40. Broke HRPU at 10.
4 – 1:49. Broke HRPU at 9.
5 – 2:03. Broke HRPU at 8.
All KBS unbroken.
Nice job Skeeter! Hand release pushups get so hard to fast!
Thanks, Bryce. It’s Eddie Y. Miss you guys. I gotta stop by and say hi. Hope all is well w you.
We miss you man! Glad to see you are still at it despite that crazy thing called life that loves to get in the way. Keep up the good work and happy holidays. Hope to hear from you soon =)
A. 3x80kg 3×82.5 3×85 2×87.5 2x90kg
B.16:45 Rx’d (Solo 1:1)
Way to go Steven! That chest is getting super strong!
A. 155×3, 165×3, 175×3, 185×3 (3RM PR), 195×2 (2RM PR)
B. Did solo, 1:1 rest, Rx: 1:12, 1:22, 1:27, 1:47, 1:32
WoW! Congrats on the double PR and that is a super fast time with all those pushups! Way to push Aaron!
A. 95/105/105/105/95
Counted my last set of 105 as my 2rm, had no one to spot and had to fight. Worked on some skill work like t2b and du nothing crazy just trying to get more comfortable and find what best works for me
B. 13:05 with 40# kb. I’m trying to work up to 55 again. My push ups killed me!
Every day you will continue to get better Lauren! Super stoked to have you as a part of our community as you strive to become the best version of you! =)
A) 185×3 – 205×3 – 220×3 – 230×3 – 240×3
B) 14:22rx
:60 seconds between rounds. KBS unbroken, hit a wall on HRPU.
C) Did a little extra conditioning –
10 rounds:
1:00 row for meters
:30 rest
All sets at 300m+
Strong rowing! Good call to row after all of the pushups!
A) 175×2, 195×2, 205×2 (ugly), 195×2, 195×2
B) 14:30 rx
Awesome job being sub 15 minutes on the conditioning!
Out of town still
Did tabatas
Set 1: stair run
Set 2: hollow rockers
Set3: burpees
Set4: ab bike/sit ups
Back at it tomorrow!
Way to stay active Amber! Tabata cycles are great!
A. 155×3, 175×3, 195×3, 215×3, 225×1
B. 1:1 with rest, 1:20, 1:42, 1:57, 2:00, 1:50. KB all unbroken. Pushups hit a wall after the first round.
Way to fight to be 2:00 or less! Nice work Foley!
A. 3×205#, 3×225, 3×235, 3×245, 3×255 (more next time if I have a spotter, #275 1RM)
B. Totally forgot about the partner part or doing 1:1 work/rest. Did straight through: Rx 11:37.
Way to get the work done Chad! Super strong bench press!
American KB Swings?
We always do Russian Style swings for the benefit of the dynamic hip movement. Many athlete have a hard time and develop impingement of the shoulder at the AC Joint or get to compromised positions in the lumbar spine as a result of poor thoracic mobility so we stick with the russian swing. Thanks so much for asking Matthew!
A. 2x 112kg – 106- 100 – 100 – 90
B. 8′ with 24kg
A. Bench Press 2 x 215 / 225 / 235 / 245 / 250 (5# PR)
B. As Rx (Solo 1:1 – hybrid swings)
1:05 / 1:08 / 1:11 / 1:30 / 1:24
… push-ups gave out on R4 (12-4-4) and R5 (14-6).
Congrats on the PR Chris! Nice work chipping away on those pushups
A.
185×2, 205×2, 225×2, 235×2, 245×1
B.
~22:00 Rx (1:1 rest, no partner)
Way to knock out all the pushups Steve!
A: 2 x 160 / 170 / 180 / 185 / 195# (PR)
B: 1:40 / 1:44 / 1:46 / 1:50 / 1:49 @ DB 55# , 1 work / 1 rest
Wooohooo! Congrats on the PR Matteo! Nice consistency on the conditioning! That chest is going to be a little sore tomorrow
Luckily were some today without chest pain 🙂