A.
Five sets of:
Back Squat x 2 reps
Rest 2-3 minutes
B.
Four sets for times of:
20 Wall Ball Shots (20/14 lbs to 10′)
10 Toes to Bar
5 Power Cleans (155/105 lbs)
Rest 2 minutes
A.
Five sets of:
Back Squat x 2 reps
Rest 2-3 minutes
B.
Four sets for times of:
20 Wall Ball Shots (20/14 lbs to 10′)
10 Toes to Bar
5 Power Cleans (155/105 lbs)
Rest 2 minutes
A. Bryan (E3MOM) – 180#, 190#, 205#, 215#, 230#.
B. Bryan – 1:42, 1:47, 1:44, 1:45. Christy (9′ target, 80#) – 2:18, 2:21, 2:39, 2:14.
A1: pistol practice 15 min
A2: Cossack squats w/ 20 kg kettlebell
5×10
B:
5 sets
20 jumping airsquats
10 v ups
30 one handed kettlebellswings 20 kg
Rest 90 sec
Row 500m
Fran: 4:09
Peace!
Bulgarian split squats
40 lb dbs x 6 reps each leg
Last 2 sets went to 50 lb dumbells
B.) 1:45, 1:55, 1:55, 1:50 . 115 lb pcs
A. 185/195/215/230/230 (maxed out the weights in my garage so couldn’t go higher)
B. 1:45/1:55/1:53/1:50 (25# WB and 135# PC)
A. 308/328/338/338/348
B. 1:11/1:09/1:07/1:06
Figured out that doing T2B without kipping was way faster.
Have a nice day everyone!
A.
175
195
205
215
225
B.
10#WB – no 14# available- the rest RX
1:19
1:15
1:14
1:14
A. 2x: 175-190-200-205 then 1×210 (failed second rep). Definitely used the “bounce at the bottom” today. I should probably do some pausing at the bottom soon, it’s been awhile
B. Scaled to 135#: 1:19-1:21-1:21-1:22, all UB. Full throtle baby, this felt good!!
My wife joined me tonight and did “fitness” for A and B, her score for B: 1:32-1:28-1:28-1:34. She’s improving a lot on the WBs, all UB and 2 weeks ago she almost died after doing 15 😀
A. 225# all five sets
B. 1’45″/1’48″/1’51″/1’52” at 115# on the cleans. T2B wound up being knees to chest by the last set. Fun workout.
A. Did some warm up sets then,
155, 165, 175, 185, 195. 200 is my 1 RM so happy with that.
B. 1:38, 1:37, 1:26, 1:30
RX – was able to go unbroken on th TTB on the 3rd and 4th rounds after I stopped messing around with my grips.
Was going to do more gymnastics session, but that turned into a no go. I had all three kids wirh me and things dragged out way too long. Oh well. Another day.
A. Box jumps up to about 50″
B. Power cleans up to 255
C. Rx with a run from my back yard around the house to the garage after wallballs.
1:40, 1:47, 1:48, 1:33
You did all of this at home? Can you post a pic of your set up by chance? I’m sure there are other home gym enthusiasts here
Plyo box and real old airdyne out of frame.
I need help cleaning up all this jelly over here… Very nice set up. Thanks for sharing!
Me tooooo! Being able to do this shit at home kicks ass
Combined yesterday and today A. Shoulder press Set1 -3 reps @80 Set 2 -2 @ 85 Set3-1 @95 Set 4- 3reps@85 Set5-2 @90 Set6- 1 @95 – big old fail So I attempted 3 more times… surprise it didn’t get better B. 4 sets 20wb 14# 10′ (I think they are talked than 10ft I had to jump to get the ball to the center of the target) 10 k2e (yippy I could told the bar without pain) 5 PC @ 105# Rest 2 min 1:20 all movement UB 1:28 all movement UB 1:42 -WB 15/4/2, k2e UB, clean 4/1… Read more »
B. Had to go light…leg still not right so 95lbs
1:44,
A – 255, 270, 285, 300, 315 (new 2-RM and @ 2x BW — thanks Invictus!!!)
B – Rx – 1:18, 1:20, 1:20, 1:25
Dude huge props on 2x BW, that’s my goal!
Thanks, was pretty pumped… after the dizziness went away and blood / oxygen to the brain was restored. But @ 315# x4, you absolutely have this.
I have to get to 360-365 depending on the day? So still a ways to go.
That’s awesome. Congrats!
??
Have been doing the 7-day trial of the Master’s Program – love it, but it is active recovery day, and I felt good.
A. 225/245/275/315/335 – could have gone up, but did not start high enough.
B. 1:31/ 1:30/ 1:30/ 1:27 – pushed that last one.
Then did 3 rounds:
5 HSPU
10 PC (135)
15 burpees
20 KB swing (50)
20 WB shots (20)
2:57/ 2:52/ 2:47
Holy smokes…maybe I should make the jump to masters programming too!
Nice work!
That last part though ?
A. 100, 110, 120, 125, 130.
B. 1:36, 1:40, 2:09, 2:12 x 60kg
Man it was hard to endure the Wod while recovering from a hangover.
A.
130kg, 140, 150, 160, 100
B.Rx
1:22 / 1:20 / 1:20 / 1:25
A. 315 x 2 — all five sets
B. Rx: 1’53″/1’58″/1’58″/1’50”
Honestly I should have scaled to 135. I was able to come off the T2Bs at 1’05” each round, which means it took me almost a minute to finish 5 PCs each round. Weak.
9 Min EMOM
C1. Assault Bike: Max Cal (30 sec)
C2. Handstand Hold (30 sec)
C3. Cossack Squat x 6 each leg
D. Knee Rehab (1 hour)
Dude your squat is sick for a guy your size AND with recent knee surgery!
Beast mode on part A!!
#representinformerglobos
Nice on the squats, yep 155 gets heavy quick for the last movement.
A) 1×255, 2×270, 2×280. That 280 is the closest I’ve been to reps at 300 in a while, so I am very happy with it seeing as I haven’t been consistently back squatting.
B) 1:14, 1:15, 1:15, 1:12. Wasn’t necessarily worried about speed, was focusing on breath and heart rate control while hitting UB/Big Sets. HR peaked over 150 on Round 4, but Average HR was about 123 (yes I wear a Fitbit when I train). That was a really fun one to push the UB sets!!!
C) 4.5 Hours of coaching Swimming 😉
Kendrick I feel you on the breathing. I tried to do the same on part B, except it looks like your breathing technique is a lot more efficient than mine!
I finally figured I should breathe like when I was swimming, with a pattern lol. Mainly on the Wallballs it was inhale on the squat, exhale on the extension. And that kept my in rhythm the whole way!!!
That’s awesome Kendrick, I appreciate the tip and keep up the good work!!!
Breathing = speed in this one. Proper breathing allows the unbroken set which it looks like you accomplished in a big way today. For me, the last 3 PCs each round were done on sheer will and a tiny bit of oxygen ?
Man, it was purely I got it right on the Wallballs and then the last 2 were a breeze!!! You still killed the conditioning tho!!!
A. 295, 315, 325, 335, 345
B. 1:47/1:43/1:53/1:41
Scaled to 155# PCs, 18# WBS, and K2E
C. 1000m Row – 3:53
Nice squat and pace.