Workout of the Day
A.
Every 3 minutes, for 18 minutes (6 sets):
Push Press
*Set 1 – 5 reps
*Set 2 – 3 reps
*Sets 3-6 – 1 rep
The goal is to build to today’s 1-RM Push Press.
B.
Three rounds for time of:
10 Strict Handstand Push-Ups
20 Pull-Ups
Run 300 Meters
A. 230# no pr
B. 12:40 mix strict with kip on pullups.
A. 55kg x 5, 75kg x 3, 85kg x 1, 95kg x 1, 100kg x 1 (f), 100kg x 1 (f)
B. Rx: 7:54
A. Up to 215 (-10), but didn’t try any higher. Back was getting tight.
B. 7:04 RX and UB.
A: 5×132#, 3×154, 1×175, 1×187, 1×155, 1x193PR, 198 Fail
B: 11:00
A: 5×80# / 3×110 / 1×125 / 140 / 155 / 165 PR/ 170 F
B: 13:30
PR Star!! Nice work, buddy!
A) Push Press 135×5/165×3/195×1/205×1/210×1/215×1 (5lbs under PR)
B) 3 RFT 10 strict HSPUs/20 pull-ups/300m run: 9:32
Hi Richard! How are things? How’s the little one?
Things are good! Just moved to Washington state last month for a new job. The kid is good, a little monster sometimes but nothing Patrice and I can’t handle. Lol. How are you?
A. 185×5, 205×3, 225×1, 245×1, 265xfail, 255×1
That got heavy quickly. Back is still trying to recover from last week. It’s too hard to not workout so I’ll keep rolling it out after WODs and see if it feels better in a few days
Solid numbers and I am super proud of you for going down to 255 for your last set when most athletes would strive to hit 265 again. Love the time in the workout, but if your body is calling for rest, you should give your body a day of rest. You may be shocked as to what it is capable of if you listen. Always remember, a field of rest brings a bountiful crop.
A: 155×3, 175×2, 195, 210, 225, 240
B: 9:29 RX
First wod in a while, felt good though. Was fun doing the wod at Invictus.
Glad you enjoyed training with us Ryan and solid numbers across the board.
A: 65, 75, 85, 95, 95, 115
B: hspu with 2 abmats, then dropped to.1 and kipped for last 7 of last set.
12:13
Glad to hear you are getting body work to keep those scaps healthy. And awesome job on the workout. Those hspu are progressing nicely woohoooo
A. 135, 155, 160, 170, 180(PR) 190 (F) almost got #190. 170 was my previous PR where we did a complex w push press, push jerk, split jerk. I’ll get it next time, happy over all!
B.7:40rx
PR City!!! So glad you had a blast, Next time for that second PR attempt, make a smaller five pound jump and if that feels awesome go to 190 from there. Super proud of you Felix!
Glad to be back- however, feeling the food and beverage choices from vacation..
A) 155×5 185×3 205×1 225×1 235×1 245×1
B) 9:28rx
Welcome back Ryan! Strong numbers as always. Your body probably needed a short reset and the food choices will be burned as fuel in no time. This next training season I want you to put an emphasis on your conditioning and make that the priority for the next couple months.
Thanks Bryce. What exactly do you mean by putting an emphasis on conditioning? That’s a huge goal of mine but how do you recommend doing so
So glad you asked Ryan. It seems to be a mental block for you currently. Your strength numbers are great so lacking strength doesn’t seem to be the issue. Its a matter of holding on to the bar, bell, or ball a little longer than you want to. Strive for more unbroken sets and shorter rest periods. On days where rest intervals are prescribed, strive to give everything you have in the work interval. By mentally taking yourself slightly out of your comfort zone and doing a few more reps than you want to, you will gradually improve your conditioning.… Read more »
No thank you. This will help a ton. I appreciate all that you do and your comments/feedback are perfect. Hands d9wn the best community I’ve been involved with thus far-
A. 185-225-235-245-255-260f
B. 7:58 rx
Great work today!!
I did 75×5 95×3 105×1 110×1 120×1 130×1 So stoked I am getting back to where I was every single day. 130 felt decent it’s about 15# under my max. I kind of wish I would have gone up a little more but I’ll take it! Workout was freaking great. Last week I had to do 1 10# plate and 1 abmat. I used a plate that was 1/2 the size of last week and an abmat and got it done pull ups are FINALLY coming back! Was able to do a couple 10 and 8 in a row comfortably!… Read more »
Day by day you are improving! Keep up the consistency and positive attitude and the sky is the limit =)
A: #65×5, #75×3, #85×1, #90×1, #95×1, #100×1, #105×1, #110×3 fails. #10 pr! Yay!
B: 10:52. Kipping hspu with 2 ab mats. Had to re-set after each one, slowed me WAY down. Felt good though, may try one abmat next time 🙂
Woohooo! PR Stars! As skill work try working on 10-20 slow negative hspu so we can build more strength in the shoulders and triceps. And also play with adding 4 sets of 10-12 seated db presses. Can’t wait till you master strict hspu!
Did A with bench press, because I already did some strict press strength work yesterday. Worked up to 107,5 kg. On B I had to scale the hspu and went on the bike for 30 cal. Stil not able to run comfortable after my ACL surgery 4 months ago. Finished in 12:56
Nice job and way to keep your knee safe!
A. 5x60kg 3x70kg 1x75kg 1x80kg(f) 1x80kg (PR!) 1×82.5kg(f)
Overhead is really my weakness, so I’m happy with this progression!
B. 11:30 as Rx. Personal goal was to get the pullups unbroken, which i did! Happiness.
Added a little extra to the wod today: L-Sit 6x10sec. 20sec rest.
I noticed with the Push Press I tended to go into lowerback hyperextention. So I added this in.
Great work today Steven!!! Yay for a PR! Way to do those Pull-ups unbroken!
A. Opted for 3×3, 2×3 instead of the prescribed set/rep scheme… 175 for the 1st 3 sets and 185 for the last 2 sets of 3.
B. 3 sets
250m Row
20 Wall Ball Shots 20#
20 KBS 32#
rest 3 min
2:29, didnt keep track after that. lol sorry. dont think i fell off too far though from the first set. good one!
Great work Paul!
A. 5x50kg, 3x60kg, 1x65kg, 1x70kg, 2x75kg(first one failed)
B. 18:10, Didn’t have a chance on HSPU! But I’m happy I’m doing progress with my HSPU, cause when I started 3 weeks ago I could barely take 2. About 25sec on pullups each round and about 1,5 min on running. This proves that HSPU is really my weakness 🙂 Great workout, loved it!
Gainz!
A. 75(5) – 85(3) – 95 – 105 – 115 – 120 (F but close). These felt off today.
B. 14:02 Subbed L-seated DB press with 25# in each hand for the HSPU. Pullups felt terrible; couldn’t get my rhythm in the kip. Ran with the baby in the double jog stroller each round and my 4 year-old joined me on the last run. 🙂
Fun! How cute!
A. 155×5, 175×3, 185,195, 205, 210
B. 8:22 Rx
Not bad considering my bachelor party was this weekend in NOLA
Not bad at all Kyle! Great work today! I hope you had an excellent time at your bachelor party 🙂
Congrats!