PERFORMANCE
Warm-Up.
Two sets of:
Perform 30 seconds each of the following movements…
*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Banded Squats
*Station 4 – Side Plank Hold
*Station 5 – Russian Step-Ups
Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.
Then…
A.
Every 2:30, for 15 minutes (6 sets) of:
Back Squat
*Set 1 – 5 reps @ 70% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – 3 reps @ 85%
*Set 5 – 5 reps @ 78-80%
*Set 6 – 8 reps @ 73-75%
B.
For time:
50 Calorie Row
50 Wall Ball Shots (20/14 lbs)
50 Toes to Bar
50 Wall Ball Shots
50 Calorie Row
300/340/380/360/330/310 💀
17:45 on the metcon, switched t2b to situps because the bar was slick and no chalk
Did yesterday’s WOD
A. Every 90 seconds, for 6 minutes (4 sets):
Clean & Jerk x 1.1 reps @ 85% of 1-RM
B. For time:
40/30 Calories of Assault Bike
20 Power Cleans (135/95 lbs)
40 Box Jump-Overs (24″/20″)
A. 225# with fails on set 2&4 (second rep)
B. 5:17 (1:43, 1:34, 2:00)
I forgot to post.
Back squats: 225, 265, 305, 235, 265, 285
Rx: 18:38. Good push to end the week. Have a good weekend everyone!
19:15 on Metcon RX
225, 255, 280 (mistake on math, should’ve been 290), 275, 255, 240
15:37 As prescribed
A. Back Squats
5 @ 170#, 3 @ 195, 1 @220, 3 @ 210, 5 @ 195, 8 @ 185#
B. 20:31; subbed the wall balls since I don’t have a wall tall enough in the basement. Tried to do thursters with a 25# plate but the weight distribution was weird. I swapped to 35# KBS halfway through the second set of 50 thrusters. The TTB took forever.
Glad to slowly come back to more consistent training and that I made it through 5 days straight this week.
Squats (don’t have all the weights, so did what I can)
255×5
275×3
285×2
275×3
255×5
235×8
Workout was
15:45 RX. Damn proud I got all those T2B. No matter how slow they got.
10-10-5’s until singles to finish.
Same on T2B!
Back squat
Emom 2:15
5-255 3-295 1-325
3-305 5-285 8-275
Got a few curls in b4 my time was up.
Have a great weekend!
A. 5×165#/3×190/1×210/3×200/5×185/8×170
B. 17:15
Happy Friday everybody!
A.
*Set 1 – 5 reps @ 165
*Set 2 – 3 reps @ 185
*Set 3 – 1 rep @ 215 (missed)
*Set 4 – 3 reps @ 185
*Set 5 – 5 reps @ 175
*Set 6 – 8 reps @ 165
B.
19:03 Rx
WB15/15/10/10
TTB: 5 x 10
WB:15/10/10/10/5
A:
Every 2:30, for 15 minutes (6 sets) of:
Back Squat (295lbs 1rm)
*Set 1 – 5 reps @ 205lbs
*Set 2 – 3 reps @ 235lbs
*Set 3 – 1 rep @ 265lbs
*Set 4 – 3 reps @ 250lbs
*Set 5 – 5 reps @ 235lbs
*Set 6 – 8 reps @ 220lbs
B:
For time: 16:18 (*scaled)
50 Calorie Row
50 Wall Ball Shots (20lbs)
*50 Sit-ups (instead of toe to bars)
50 Wall Ball Shots
50 Calorie Row
haven’t quite figured out Kipping/toe to bars yet… anyone have a good reference/video for kipping?
I used this progression. Took about a month of dialing in kipping knees to chest and was easy from there.
https://m.youtube.com/watch?v=rYXXj2AMQ5c
I still have a tough time with kipping T2B..some days they are spot on and others not at all. Couple of things I’ve learned…the more reps I need to do in a single set the harder it is for me to kip them..like this wod..I just did them all stictish. I can stay on the bar much longer and keep my grip. The more I stress about the kip the more energy I waste..so why even put myself in that situation to start. Also..I have learned that the shoes I wear play a HUGE factor. Today I wanted my lifters… Read more »
A. Squats
280 x 5
320 x 3
365 x 1
340 x 3
315 x 5
295 x 8 (🥵)
B. RX @ 14:58
Kept the rows between 1:50-2:00/500m. T2B and 20# wall balls were broken into 3-4 sets each
A. 95, 108, 121, 115, 105, 98
B. 16’20”
Rows took just over 3 min
Wall balls tossing a 20lb weight in the air – no med ball or slam ball. 25/25
TTB on rings. 15/15/15/5
So you would toss a 20# weight, then catch it?! Was it a plate or a dumbbell? I would’ve definitely smashed my face in doing something like that! Way to work with what you’ve got! 👍
I love the dangerous living. Nice job!!
Yeah, just tossing a 20lb DB, hoping that makes up not having a mark at 9 feet (or whatever regulation height is?) for a 14lb med ball 😂
I used to do thrusters before I got my WB. Just a thought for safety..would crush me if you got hurt Andrea and couldn’t post each day!!!
I’m with you on this one Anika..no way in HELL I’m ever catching that DB or plate without killing myself. I’d have to go with thrusters if I didn’t have a WB.
Message received 👍🏼 I hear ya! That is a wiser choice, for sure 😬😬