Warm-Up.
Wall Slides x 10 @ 3030
Pec Activation
Followed by…
Every Minute on the Minute for 6 minutes (2 sets):
Station 1 – Parallette Shoot-Throughs x 3-5 reps
Station 2 – Banded Glute Bridges x 10
Station 3 – Lat Insertion Pull-Ups x 5-10 reps
Then…
A.
Every 2 minutes, for 12 minutes (6 sets) of:
Tempo Bench Press x 5 reps @ 21X1
Use the first 3-4 sets to build to the heaviest load you can handle for the final 2-3 sets.
B.
Complete as many rounds and reps as possible in 15 minutes of:
45 Double-Unders
30 Push-Ups
15 Chest-to-Bar Pull-Ups
Fitness
A. BP 8 reps @ 60, 70 kgs, 6+2 reps @ 75kgs
B. 5 rounds + 45 reps
30 Lateral Jumps Over Parallette
20 Push-Ups
10 Strict Pull-Ups @ black band
A. Bench press tempo
75, 85, 90, 95, 95, 100
HSW practice between sets
B. Scaled to normal pull ups (my ceiling is too close and it wigs me out to even try.)
5 rounds with 6 sec left. – I didn’t feel to whip myself so I just collapsed. Push ups were horrific.
I tried to do all the pull ups UB to make up a bit, for mot doing CTB. Last round was a hot mess and the third round I dropped at 12. So three out of five.
A. 5×135, 165, 195, 215, 205, 195 @ tempo
First time benching in about a year due to shoulder pain. Felt okay.
B. 5+59
3 rounds, 49 reps- scaling to: SU’a (x2 reps), Push-ups on knees and push-presses with a resistance band. Had to skip the bench, but chest and lats have definitely been fatigued just from that AMRAP!
Yesterday’s B for A.
A. For time: RX 8:48
50 echo bike calories (2:20)
25 front squats from floor #175 (4:15)
25 burpee box jump over
B. 21-15-9
Echo bike calories
DB snatches #50
4:44
Animal.
Only had time to do the benching today, quick workout before work 🙂
Built to 70kg, struggled a bit to keep tempo on the last set… bench is not my forte.
August 9 WOD
A. Tempo Front Squats x 1 @ 32X1
35#, 85, 105, 115, 125, 135, 140(failed – could not stand it back up)
B. For Time – 14:56 – RX
800m Run – 4:05
50 Thursters – 6:24 (10/5/5/5/5/5/5/5/5)
400m Run – 4:27
Uggghh, that does not look like fun! I must’ve missed that one Candy! And glad I did 😉 Great job!
A. Bench 6×5 E2MOM
185-205-225-225-225-225.
Pretty sure I did not do the tempo correctly.
B. Rx. 4 rds + 45 DU + 6 pushups.
Didn’t rip at least.
Short on time again, so I jumped right in.
A. 155/ 185/ 205/ 215/ 225(4)/ 215(4)
225 is usually an easy working set, but I forgot how working on a clock AND a tempo changes things a bit…
B. I’ve been substituting normal pull-ups whenever chest to bar has been prescribed, but felt up to the challenge today.
As prescribed 2 Rounds + 45 double-unders and 18 push-ups.
A. 85#/95/95/95/95/95
Started these sets heavier than I should have- it became clear early on that 95#x5 at tempo was plenty! My right shoulder is total junk- feel like that holds me back a lot with bench.
B. 3 rounds even- soooo slow on the pushups and c2b, was happy to get 3 rounds! ?
Evening session:
E90sec x4
Leg extension x12-15 @21X1 65/70/75/75 kg
BB row x10 @2111 60/70/75/75
Ab Wheel roll out x10 +15 kg plate
Rare mid day workout. Amazing how much faster one warms up when they have not just rolled out of bed!
A. Tempo BP. Stayed strict on the 2 sec decent.
Up to 140lbx4 and 140lbx5
B. AMRAP15…. 4 rounds even.
45 dubs started ub, then 30, 15
30 push ups. Started sets of 10. Last set was 5s and 2s.
15 C2B all sets of 5
Loved being awake for a workout. daylight is nice too.
A. Up to 95
B. Rx 4 + 52reps. Butterfly C2B, pushups were limiting factor
Worked up to 135 lbs for last set on the bench press but failed my 5th rep!
Did tomorrows workout today. I was WRECKED! Took me almost 21 minutes to complete and that was with scaling the DB weight for devils press to 25 lbs after the 1st round!
I’m glad tomorrow is my rest day then! 🙂 I did a bunch of Devil’s presses on Monday, thought I was going to die…amazing job on the bench!
A. 155/175/185/185/185/185.
B. 4 rounds in 15:05. As always, upper body endurance is a limiting factor.
Nice finishing the 4th round!
Bench up to 75kg. Only 3 at 80kg. I’m so weak at upper body pressing mainly due to my lockout. Might start throwing in some close grip push ups daily to strength triceps.
Wod with a buddy so mixed it up. 20m emotm alternating between 16 kbs (28kg), 14 box jumps (24”), 12 assault bike kcals, 10 alt hang db split snatch, 8 wall balls (wanted to work on technique of these under fatigue as I suck at them!)
Keep it up! Good job!
… mix and match from the last couple days.
A. Back Squat (OT3M)
5 x 275, 3 x 295, 1 x 315, 5 x 295, 3 x 315, 1 x 330, 5 x 315, 3 x 330, 1 x 345
… last wave was a tough ride
B. Bench Press 21X1 (OT2M)
5 x 145, 155, 165, 175, 185
C1. Tabata Squats: 8 x 16 (128)
(Rest 1 min)
C2: Tabata Push-Ups: 6 x 12, 11, 8 (91)
… exploded on the last set.
Tabata fun! Last wave absolutely. Nice dude!
A1. Snatch-Press from Receiving: 5×5@27,5 kg and
A2. Snatch-Pulls: 5×70/75, 4×80/85 and 3×90 kg.
B. 3 rounds and 55 reps rx’d
Yesterday’s:
Warmup ✅
A. Back squat as prescribed %
Up to 148 kg x1
Setup felt solid and load was heavy but manageable. Happy with the technique overall.
B.
50 cal AB 2:06
25 Sandbag squats 15.10
25 Burpees 9:19
25 boxjumps 11:40
C. Emom 7
5 Paralette shoot throughs
Abs on fire ?
Thanks Michele! I have a lot to practice here.
Absolute beast on the squats and bike simo! I would be on the floor after that effort if I could even manage it!
Thanks Michael, really appreciated. I watched yesterday class in my box and they did a all out on the AB 30s x3 so I was well prepared mentally.