A.
Every 3 minutes, for 18 minutes (6 sets):
Bench Press
*Set 1 – 3 reps @ 80%
*Set 2 – 2 reps @ 85%
*Set 3 – 1 rep @ 90%
*Set 4 – 1 rep @ 93-95%
*Set 5 – 1 rep @ 97-99%
*Set 6 – 1 rep @ 102% or more
B.
Four rounds for max reps of:
60 seconds of Rowing for Calories
Rest 15 seconds
60 seconds of Push-Ups
Rest 15 seconds
60 seconds of Strict Supinated-Grip Pull-Ups
Rest 90 seconds
This portion will take exactly 20 minutes.
A. Bryan – (Floor press) – 135#, 140#, 150#, 155#, 160#, 175#.
B. Bryan – (Sit-ups vs. Row) – Sit-Ups- 32, 32, 33, 33. Push-Ups – 32, 30, 29, 28. Pull-ups – 19, 15, 14, 13.
:A. 215, 225, 235, 245, 255x…stopped there. At home on weird bench.
B. 317 reps subbing 32kg SDHP for row. SDHP 31, 24, 22, 22. Push-ups 49, 38, 36, 37. SPU 17, 14, 13, 14.
First time posting a score online, but I have really been enjoying the programming the past few weeks and all the helpful tips/feedback Michele gives! 2 days behind — A. Working off 125. 100×3 – 105×2 – 110×1 – 115×1 – 120×1 – 120×1 Didn’t go for the PR as I lifted my rear off the bench a little for the first 120. Wanted to hit it again with better form! B. Needed to go in reverse order due to gym set-up. Strict sup pullups: 14-9-6-4 Pushups: 20-16-14-11 Row (cal): 16-15-14-12 @michelevieux:disqus – I noticed I fell off a lot… Read more »
One day behind for now, so posting on the applicable date:
A. Bench Press (based on 270# est. max): #215×3, 230×2, 245×1, 255×1, 265×1, 280×1…guess that is a new PR considering I never really had one, stopped there but may have had 285-290, just don’t like bench on my shoulder.
B. Rd1: 27/51/17
Rd2: 26/46/14
Rd3: 26/42/13
Rd4: 23/42/12
Total: 339 reps
A. 295, 305 (f)
B. Rows: 20/18/19/20
PushUps: 54, 37, 32, 31
Strict ChinUps: 14,10,10,9
A: go to 80 kgs
B:
Rows 30 / 34 / 36 / 34 reps (broken clock)
Push-Up 30 / 31 / 28 / 27
Pull-ups 12 / 11 / 11 / 10
Ran 1 mile to the gym
A:
155/165/175/185/195/225(PR)
B:
Rd 1) 17 + 20+11 = 48
Rd 2) 22 + 18 + 10 = 50
Rd 3) 16 + 16 + 10 = 42
Rd 4) did not complete due to time
Ran 1 mile home from gym
A. Didn’t do
B. Completed as a 4-man rotation (only one rower) so added a 200m run at the end of each round to be done under 60s
Row – 20/20/18/18
Push-ups – 35/25/20/20
Pull-ups – 20/20/17/17
Run – :42/:45/:48/50
245 total reps
A)180/190/200/210/225(PR)/230(f)
Last time I “tested” my 1 rm BP was in Nov after i hurt my knee and it was 180#
B) RX
21/43/14
21/27/11
21/27/9
22/22/9
Huge PR Star!
A. 180/190/205/215/220/230 for 5lb PR
B. 280 Rx
26/39/16
26/34/13
25/27/12
24/27/11
Biceps went super quick
PR Star!
A) 100/105/110/115/120/125 **PR**
B) row cal: 20/20/20/20
push-ups: 28/25/26/24
sup pull-ups: 7/7/5/5 (these went quickly)
270 total reps
PR STAR!!! Awesome job! Legit Part B as well!
A.) 255,270,290,300,310,315
B.) 30,40,12
30,40,10
30,36,9
30,32,9 total of 308 reps
Bam! Over 300 for both parts!
A. Floor press b/c I don’t own a bench: 90, 95, 100, 110, 115, failed at 120 (104%, no fractionals).
B. 24, 11, 6
23, 11, 7
23, 9, 6
22, 8, 5
Strict push-ups, didn’t count them if I snaked or had to go to knees (this is HUGE for me). Pullups with purple band and then green, grip was switched throughout due to lack of flexibility.
Had to WOD at 5pm bc I failed to get up at my usual 4am time. Not a fan of evening workouts!! Takes so much more motivation to get out there!
Solid day, Jessie! Awesome gainz on your push-ups and way to be virtuous with your movement. That will certainly pay off in the long run.
A. 145/155/165/175/185/200. Barely got 200 up so called it there. Last max was 2014 so this was great!
B. 289 – had to sub ring row for calorie row. Anyone want to donate a rower…? Ha
Rd 1 – 30/35/15=80
Rd 2 – 28/35/13=75
Rd 3 – 26/33/10=69
Rd 4 – 27/28/10=65
Let me know how your arms feel after all those ring rows!
@ 165 BDYWT-
Bench 225,240,250, 260,275,285 miss
Row- 22,22,20,19
Push ups-68, 45, 33, 30
Pull ups-15, 12, 10, 9
Holy push-ups!
I have T-Rex arms??
A) 170/180/195/205/215/225 haven’t benched in so long so going to use 225 for my max for now
B) 26/37/12
26/26/9
25/20/8
24/21/7 done as Rx
Solid day!
A. 215-225 got stopped there. Guess 265 isn’t my max anymore.
B. 21-22-7/ 23-19-8/ 22-20-7/ 22-13-7. Did not rest 90sec in between rounds only 15sec.
Not surprising your max isn’t what it was considering how often we bench press. Less rest and still kept steady numbers – nice!
A. Skipped and worked on muscle ups instead. Did 12 total
B. Row – 17,17,15,17
Pushups – 23,21,20,19
Chin-ups – 10,9,8,9
Total = 185
Solid numbers!
A. Hit 285 after trying 295 and failing.
B. 300 even
Hey training partner. Lol
Weak of you to stop at 320, it was way too easy for you.
Haha!
Great work!
A. 225/235/245/255/265/275(f)
B. 23/45/17=85
23/45/17=85
20/40/15=75
20/40/15=75
Total=320 fought hard to stay consistent
You did awesome! Way to push every set!