Workout of the Day
A.
Take 15-20 minutes to build to a 1-RM Strict Shoulder Press
B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Hang Power Cleans (135/95 lbs)
10 Pull-Ups
15 Hand-Release Push-Ups
C.
Three sets of:
Bent-Over Barbell Rows x 8-10 reps @ 2111
Rest 30 seconds
Hollow Hold/Rocks x 60 seconds
Rest 30 seconds
A. 85#, 95#, 105#, 115#, 125#
B. 5 rounds + 5 hang power cleans + 1 pull-up
C. 95#, 10 reps. Hollow holds.
A: 118
B: 5rnds + 2 reps rx’d
C: Complete
A. 155F. 150. 155F.
B. 5+2. HPC all unbroken. Pullups were broken but quick. HRPU were slooooow.
C. 135.
Eddie
PS, miss you guys. =)
A. 145
B. 6 rounds + 25 reps @ 115
Skipped C for competition prep work.
What’s the competition? Is it this weekend?
No it’s about five weeks out. Caffeine and Kilos team comp in Sacramento Sept 19th.
Awesome! Let’s keep chatting as it gets closer. Please hit me, Bryce or Cat up if you have any questions!
A: 100/110/115/120/125/130/135x/135x
B: 4 rounds + 12 reps @ 95#
C: 110#,0:43sek / 120#,0:35 / 130#,0:40
Awesome work today!
A. 65kg
B. 4+2 RX
C. 3×10 @60kg
Yeah, Pär! Nice work, buddy!
A. 55kg
B. 6 rnds + 1 HPC (rx)
Awesome, Erik!
A. 175# (15lb PR!)
B. Rx: 7+20
C. 2 x 10 x 95#, 2 x 10 x 115# (First time doing bent-over barbell rows)
15# PR?! That’s crazy for a shoulder press! Congrats!! Plus you crushed Part B!
First time posting
A. 74 kg
B.4+7
C. done
Welcome, Marty! Great job today!
So happy to have you as a part of our community!
A. made 135#, failed 140# (which is my PR) … blurgh so weak at this
B. 5 + 15 Rx … got a nice juicy hand rip 😉
C. 3 rounds: 8x barbell rows @ 135#, 25 hollow rocks
Nooooooo to the rip! I hope that heals quickly. You know what to do for it?
Try washing that rip with soap and water and then apply some tea tree oil. That stuff works great!
A: #80, failed four times at #85.
B: #95, 5+3 pull-ups
C: #65, holds for first 30 sec, then rocks last 30 sec.
5# is a pretty big jump for a shoulder press once you get close to your 1RM. Do you have any change plates i.e. 1# or less? Way to crush Part B!
A. Worked up to 90# for 2 reps but failed at 95 for 1. I worked a lot on snatches yesterday and my shoulders felt pretty tired today. My PR is 95 so hope to hit 100 soon.
B. 4 rounds plus 21 reps. I did band assisted strict PUs to give my shoulders a break and work on strength.
C. done with 75# and holy crap those hollow rocks got hard fast!
Great job, Erin! 100# is on the horizon!
45 min MU work (baby MU, strict pulls and dips)
A. Strict press 105# (tied PR,happy given shoulders on fire)
B. 5+ 15 RX
C. Hollow rocks only due to MU work. (Not great 25 sec)
Good job on 105#!!!
Thank you!!
Nice work, Dayna! Shoulder press PR’s are hard to come by so tying one is great!
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A. 210#
B. 5 rnd + 5 hpc rx
C. Done with 160#
Nice work on that 210 strict press! Very strong!
Thanks Catherine, I was feeling pretty good until as always was humbled by the metcon
A. Missed 175#. Hit 170#.
B. RX 4+24
C. Done
Nice work Kyle! You’ll get that 175 next time! 🙂
A: 80KG
B: 5RD + 4 pullups.
C: done
Good Job today Tobias! Solid work
A ➡️72kg – really wasn’t feeling strong so this was a surprise
B 5rd + 5 hpc and 5 pull ups
C I did muscle up progressions with friends . Don’t think it’s possible to be any closer to getting one and still fail .
Great work today Patrick!
Do you have a coach watch you as you attempt your muscle ups?
Yep . I was doing them under the eyes of 3 of our coaches . All of which say I have a muscle up as I’m above the rings in height I just can’t get my head through . I’ve been doing the progression drills on the lower rings I just can’t get it right 9″ up in the air
A. 145# (10# PR)
B. 5+22 Rx w/ strict pull ups
C. 115# rows ad hollow holds. Only 1st hold U/B.
Fantastic work! 10#PR is awesome!
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A. 145# – same as last 1RM
B. 6+18 Rx – ended up doing sets up 2 on the pullups in later rounds. This one got hard quickly!
It’s a lot of pull-ups! Great work today!
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