Workout of the Day
A.
Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 8 reps @ 75-85%
Rest 2 minutes between sets.
B.
Every minute, on the minute, for 16 minutes:
Odd Minutes: 6 Front Squats (135/95 lbs) + 6 Pull-Ups
Even Minute: 30 seconds of Rowing for Calories
(start the row at 15 seconds into the minute…finishing at 45 seconds)
A. off 224 but felt weak. only 1 rep at 85% and the 8 reps were 70%.
B. done with 83# (wide stance squat to activate glutes and hams)
Calories: 69-apparently this is pretty low comparatively to you guys
It might take a few weeks for you to feel back to normal after your nasty cold/flu incident. And yes, guys always pull way more on the erg than us ladies. I think 69 calories is pretty good so don’t fret!
A. 275/315/335/360/380…. Skipped the last set
B. odd: done as RX. Complete, even: 12/12/11/10/10/9/8/9
Why would you skip the best set?! 🙂
I was rushing thru my sets and completely forgot the best set. Woe is me. 😉
A. 185/210/225/240/255/235×8
B. Rx, with FS from the ground and Strict pull-ups. 93 total calories.
Great job, Josh!
A. Worked up to 425X1. 335X8. Battling a cold so i’ll take it.
B. Subbed row for bar thrusters. Pull-ups started to take me past the minute after 3rd round. Finished 8 rounds in 19:13.
Nice work, Todd. I hope you’re feeling better.
A) 255,295,315,335,355, 6@315
B) only one person showed up to class so I jumped in to do Hope with her, it’s always better with friends.
True dat.
A. 225/260/290/300/315/260
B. Complete RX, good one for me, no issues
Great job, Nick.
Well guys tomorrow is May and time for another strength cycle, I will be starting smolov back up for bench and squats in search of the 300/400/500 goal of mine. I will be practicing dynamic apnea in the pool 3x week for my next spearfishing trip, so I’ll be using that for conditioning….I might be able to hit a wod every now and then but strength will be priority…… I still be posting Odette’s time, and I’ll be following your progress (I gotta make sure Jeremy and Andy dont slack off) lol
Adda boy! Hold us accountable!!!
Haha. A challenge!
I will work on my sleep apnea while you do your dynamic apnea.
Thats was up
Playing some catchup. Did yesterday’s EMOM — PC singles to 225.
A. Streamlined BS day: 5 x 5 at 255 (PR for 5×5 total)
B. 10 mins/5rds — rows were 13-13-13-12-12 cal
PR Stars!!! Nice work Andy
Woo hoo! Pr!
BS max 130 kg
101 cal row
Nice, Jakub!
A. Off 320. 210-240-255-275-290-265X8…happy with that.
B. Done RX and UB. FS from the ground. 103 total calories. 13 cal every time except the 3rd round (12).
Crushed it, as usual. 🙂
I spend my time this morning with a lacrosse ball, some bands, and a trigger point roller. I need to work on mobility!
This was not any easy choice though, one should NOT miss squat day… 😉
Yes missing leg day is hard, but sometimes you got to listen to your body and work the kinks out. Mobility is ALWAYS a good thing!
You guys are so smart!
The day is not over….am resting
Gotta listen to the body, I missed yesterday with a bad cold. But it didn’t take much to convince myself not to do burpees with running lol!
A. 5@230. 4@265. 3@280. 2@295. 1@315. 8@285.
B. RX w/10 cal/row
Awesome, Kyle!
A: 78, 90, 96, 102,5, 108,5, 95 kg
B: odd: RX, even: the erg was low on power, but managed to get a number for the first 2 rounds. It was 10 + 12 cal, so I think I hit around 70-80 cal.
Great job, Jacob!
a : 100, 115, 123.5, 130, 138.5, 123.5k(8)
b : odd – rx’d / even – 76cals
Yeah, Junsoo!
A
205 x 5
235 x 4
246 x 3
257 x 2
301 x 1
257 x 8
B (No pull up bar in home gym and no Concept2 so)
Odd – FS @ 135 and 6 burpees
Even – Run 125 m
Signed up for the Masters Off-Season programming today … looking forward to starting that next week !
Great mod for Part B! Definitely didn’t go easy on yourself, eh? I’m sure you’ll enjoy that master’s program. 🙂