Workout of the Day
A.
Every 2 minutes, for 16 minutes (8 sets):
Strict Shoulder Press x 2-3 reps

Suggested loading per set (by %): 60, 70, 80, 85+, 85+, 85+, 85+, 85+

B.
Every minute, on the minute, for 21 minutes:
Minute 1 – Russian Kettlebell Swings x 15 reps
Minute 2 – Push Press x 15 reps
(choose a weight that will challenge you in sets 4 & 5)
Minute 3 – Double-Unders x 40-50 reps

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Brian
Brian
February 13, 2015 4:07 am

A. 95×5, 135×5, 135×4, 135×4, 145×3, 145×3, 155×2, 155×1…failed in 2nd rep.
B. 44lb kettlebell, 150lb push press, singles..about 120 singles each round.

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Michele Vieux
February 13, 2015 8:19 am
Reply to  Brian

Nice push press weight!

Brian
Brian
February 13, 2015 8:28 am
Reply to  Michele Vieux

Oops! good catch, phone auto-corrected, it was supposed to be 105lbs! This was a good workout – I will be doing 2/13/15 workout tomorrow, had to take yesterday off so I am catching up.

Nick
Nick
February 13, 2015 1:50 am

A. 115, 140, 155, 160, 165 (x2), 165 (x2), 165 (x2), 155
All x3 unless noted

B,
Min 1: 60lb KB
Min 2: 115 until after 3rd round, then 95 thereafter
Min 3: 50 every round

Still got some work to do on the PP. Became much easier once I concentrated on weight distribution of my feet.

This one smoked me.

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Michele Vieux
February 13, 2015 8:18 am
Reply to  Nick

Nice one, Nick!

Andy M.
Andy M.
February 12, 2015 7:47 pm

Playing catchup, goofy schedule this week. Did a mashup of yesterday’s cleans (posted there), a quick 5×5 of press at 135, and some G work. Back on track tomorrow.

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Michele Vieux
February 13, 2015 8:18 am
Reply to  Andy M.

Welcome back!

Jason Rahm
Jason Rahm
February 12, 2015 7:40 pm

Today’s A.) Off 140, all percentages done for 3 reps
Yesterday’s A.) Worked up to 205.

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Michele Vieux
February 13, 2015 8:18 am
Reply to  Jason Rahm

Nice work, Jason!

Josh T
Josh T
February 12, 2015 5:23 pm

A. Off of 195. 115×3/135×3/155×3/165×3/170×3/175×2/180×2/185×1

B. Done at 135 for push press. Did not get 15 for the push press for 2 rounds. A lot harder than I thought going in. Dus to 50. Great wod.

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Michele Vieux
February 12, 2015 5:29 pm
Reply to  Josh T

Holy smokes on the shoulder press! Nice, Josh!

Josh T
Josh T
February 12, 2015 5:37 pm
Reply to  Michele Vieux

Thanks!

Zach Holbrook
Zach Holbrook
February 12, 2015 5:08 pm

A. 145 max
B. 15x at 70lb
15x at 95 lb
40 doubles for 3 rounds and mix of doubles and singles for the rest

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Michele Vieux
February 12, 2015 5:22 pm
Reply to  Zach Holbrook

Nice work, Zach! That’s a solid press!

Aaron Lesher
Aaron Lesher
February 12, 2015 4:16 pm

A. 85×3, 100×3, 115×2, 115×2, 120×2, 120×2, 120×2, 120×2

B. Swings @ 53#, push press @ 75#, 40x double unders
Man this was a burner after minute 15 or so. All sets done between :22 and :28

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Michele Vieux
February 12, 2015 5:22 pm
Reply to  Aaron Lesher

Great job, Aaron! How is the jumping feeling on the ankle? Back to 100%?

Aaron Lesher
Aaron Lesher
February 12, 2015 5:31 pm
Reply to  Michele Vieux

Doubles are no problem with the ankle now. Jumping feels good. Only “issue” with a movement are pistols on the left leg but that’s a tricky movement that I haven’t practiced much in the last few months.

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Michele Vieux
February 12, 2015 5:41 pm
Reply to  Aaron Lesher

Oh pistols! Yeah, that might take a while. Keep working the mobility as much as you can stand. Did you get a Voodoo Floss?

Todd E.
Todd E.
February 12, 2015 2:48 pm

A. 135-155-185-185-185-185-185
B. 45lb KB, 115lb Push Press and 30 DU’s, long one today. Shoulders are feeling it for sure!

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Michele Vieux
February 12, 2015 5:20 pm
Reply to  Todd E.

Yeah, today’s after all the pressing Monday was brutal, eh? Great job!

Todd E.
Todd E.
February 12, 2015 8:23 pm
Reply to  Michele Vieux

Jeez I missed Monday (flu bug) and still had a tough day today. Great hard week for sure!

Mike
Mike
February 12, 2015 1:31 pm

Airdyne warm up

Shoulder mob

XOS activation 

A: 71, 83, 95, 103, 105, 110, 105, 105 (brute force strongman bag…nice and awkward)

B: Used 70# KB and 70# sandbag. DUs are improving but still far from there. Got: 20, 18, 17, 14, 10, 10, 17…

Cool down

Airdyne Z1

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Michele Vieux
February 12, 2015 5:21 pm
Reply to  Mike

Great job with the double-unders! Keep practicing!

Nick
Nick
February 12, 2015 10:15 am

First Post from all the way in NC, thanks for the great programming!!!!!
A. 115X3, 125X3, 135X3, 145X3, 145X3, 150X2, 150X2, 145X2
B. RX with 35# KB, 95# PP, 50 DUs

Thanks Again

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Admin
Michele Vieux
February 12, 2015 5:19 pm
Reply to  Nick

Welcome, Nick! Important questions. What is your favorite BBQ joint in NC? Tarheels or Wolfpack?

Nick
Nick
February 12, 2015 7:24 pm
Reply to  Michele Vieux

The pik-n-pig in Carthage hands down, and neither, I’m a U. Of Illinois Grad!!!

Scott
Scott
February 12, 2015 9:10 am

A. 6 x 3 @ 115,135,155,165,175,175; 1 + 1 fail @ 185, 3 x 175
B. Min 1 – 15 x 95 (unbroken 1st set, 10 + 5 for the rest)
Min 2 – 15 x 55 (unbroken)
Min 3 – Still suck at DUs, but way less than before, so I did max DUs in a min
(13,18,8,15,15,15,5)
Adding DUs to my cool down work was the advice I didn’t want to hear. Seems to be working though, so thanks!

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Admin
Michele Vieux
February 12, 2015 5:18 pm
Reply to  Scott

Good modification for the double-unders. Great job on the improvements!

Vic
Vic
February 12, 2015 8:24 am

A: Strict Presses programmed for tomorrow’s strength session
B: 21 min EMOM
Min 1: 45# db swings
Min 2: 20# db push press
Min 3: 50 DUs (1 round of 40)

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Michele Vieux
February 12, 2015 5:13 pm
Reply to  Vic

Nice on the double-unders. Were those unbroken?

Kyle J Smith
Kyle J Smith
February 12, 2015 6:21 am

Long time listener, first time caller… Will next week be a deload/rest week before the Open? (apologies if this has already been covered.) THANKS.

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Michele Vieux
February 12, 2015 5:13 pm
Reply to  Kyle J Smith

Welcome, Kyle! Next week will not be a deload week. We plan to continue the programming as normal so I’d recommend you take the day off/active recovery on the day before you plan to hit the Open workout. What are your goals for the Open?

Kyle J Smith
Kyle J Smith
February 13, 2015 5:05 am
Reply to  Michele Vieux

To post a score I can be proud of, nothing competitive.

Thanks for the info!

Greg
Greg
February 12, 2015 4:56 am

Active recovery day:
A. 8 x 1:00 on :30 off @ 50% effort
B. EMOM 9
Min1: KB swings x 8 reps @ 26lb
Min 2: Push Press x 8 reps @ 45lb
Min 3: Doubles x 25 reps
Completed all at a conversational pace. Feel good now. Probably best I’ve felt all week!

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Admin
Michele Vieux
February 12, 2015 5:09 pm
Reply to  Greg

Nice, Greg! Way to work in those active recovery days. Super important!