PERFORMANCE
Warm-Up.
Two sets of:
“Weight-Plate Squat Warm-Up”
Ankle T-spine rotations x 3 breaths per side
Tall T-spine rotations x 3 breaths per side
Heels-Elevated Flex and Extend x 6
Front Foot Elevated Split Squat x 6 reps per side
Plate Elevated Cossack Squat x 6 reps per side
Tempo Plate Front Squat x 2 reps @ 5551 tempo
Then…
A.
Every 3 minutes, for 15 minutes (5 sets) of:
Front Squat x 5 reps @ 32X1
Start at 60-65% and build to complete the final 2-3 sets at above 70% of your 1-RM Front Squat.
B.
“Little Giza”
For time:
25 Pull-Ups
50 Wall Ball Shots (20/14 lbs)
100 Double-Unders
50 Wall Ball Shots
25 Pull-Ups
Time Cap = 15:00
s/p 3 weeks of night shifts. under recovered so goal was work by feel.
A. 135# 58% stayed there, the struggle was real the last rep of each set
B. Rx 14:01 tried to keep hr from spiking so around 160-165. more rests than i’d like for that pace. happy to get it under the time cap though.
I’m behind a couple days
A)180/195/210/225/230
B)10:42
Had baby giraffe legs for 2nd set of wallballs
A. 185,195, 205-
B. 8:40
A. 190,205,215,220,225
B. 6:53 Rx
100 cal row, 100 cal spin bike
80/80
60/60
40/40
20/20
45 ish minutes
Then 50 back squats with 225
Only did the squats:
120#/125/130/135/140
Did yesterdays WOD.
A. 95,115
B. 115,125,135,145,155,160,165,175
C. 8 + 5
125/140/150/165/175
8:27 Rx
135# FS // 14:58 Rx
A. Front Squat @ 32X1 x 5 95, 105, 110, 115, 120×2 ***My front rack was not my friend today, could not keep the elbows high enough to keep the bar from slipping. Had to split up reps at 115# and only got 2 reps at 120..ugh! B. Little Giza – RX 8:40 25 Pull Ups – kipping 20/5 50 Wall Balls – 15/13/12/10 100 DU – 2 trips 50 Wall Balls – 5 sets of 10 25 Pull Ups – kipping 15/5/3/2 ***21s PR from 6/2020 and 2:31 from 6/2019👏🙌🥇 Really pleased that I set up a plan for… Read more »
A: 140/150/155/160/165
B: 11:07
PU: 20-5
WB: 40-10
DU: 25-30-25-20
WB: 25-15-10
PU: 11-9-5
A.
135, 155, 165, 165, 165
B.
9:32 RX’d
Last time did this one in 8:48. Pull-ups and double-unders are a strength for me, but I just couldn’t keep the wall balls moving today.
Wall Balls 🥵 either they go really well or terribly wrong no in between! Great work today Lee!
Yes, no love for wall balls at all, particularly not today. Great job on your PR!
135,145,155,165,175. Stayed lighter due to a long road trip. Save the back.
11:09 on the metcon.
A. These were awful.
115, 115, 125, 130, 135 – the last two reps were shaky AF.
B. 9:38 – RX
Pull ups – 12- 10 – 3
WB – 20-15-10-5
DU 60/40
WB – 12-13-10-10-5
Pull Ups – 10-10-5
Great work Janelle…I gotta say though..this old lady is smiling ear to ear seeing that I kept up with you today..doesn’t happen very often. (Especially when there are DU or just about everything else involved)
Haha! Great job! I looked back and last time I was in the 8:40 range. Back then I did the first set of PU UB, and just moved a lot faster apparently. My pull ups took a serious hit because of the elbow injury I nursed for months last year and I had to break them up quite a bit. I am inspired by you regularly :).
Fsq 185 185 205 225 225
13 :00 best pull-ups have felt in a looonnng time
I made the mistake of working out with a buddy on a work trip. He had me do heavy Murph.
45 min timecap
1 mile treadmill on 10 incline (he did 15)
12 sets of
5 strict weighted pull-ups 25 lb
10 HR pushups
15 goblet squats 50 lb
He finished it. He’s a beast.
Sounds like you are hanging out with a shady crowd on this work trip Mike 🤨..I would reconsider my company after that workout 🤣
Great job going for it!
12:39 – a pull up workout for me 🥴
A.
Every 3 minutes, for 15 minutes (5 sets) of:
Front Squat x 5 reps @ 32X1
50-60-70-80-90kg
B.
“Little Giza”
For time:
25 Pull-Ups
50 Wall Ball Shots (20/14 lbs)
100 Double-Unders
50 Wall Ball Shots
25 Pull-Ups
11:05 still struggling with DUs
11:05 is a pretty good time with DU trouble..keep working at them Theo..they will come!
I will get them, eventually😁