A.
Every 3 minute, for 15 minutes (5 sets):
Strict Shoulder Press x 1 rep
Suggested loads per set (by %): 80, 85, 90, 95, 95+
Once you have found your 1-RM (which you will use for this entire cycle), then perform the following…
B.
Every 3 minute, for 6 minutes (2 sets):
Push Press x Max Reps @ 80-85% of today’s 1-RM
C.
“Helen”
Three rounds for time of:
400 Meter Run
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups
A. Bryan – 100#, 105#, 115#, 120#, 125# (f). Christy – 55#, 60#, 65# (f).
B. Bryan (100#) – 21, 18. Christy (45#) – 10, 10.
C. Bryan (30 bj vs. 400m run) – 11:05. Christy (30 bj vs. run, Russian swings) – 13:05.
A.) 100, 100, 110, 115, 120
A2) 6 reps, then 7 reps
B.) Subbed .6 mile bike for run. Rest RX. 10:45
A. 35, 55, 65 to warm up 75, 75, 80, 80, 85 (technically failed because I used my knees to get it off my chest.) 85 is my 1 RM from a previous time. Worked on bar muscle ups with a band and handstand balancing between lifts. B. Didn’t have time for this. I did C first so I would be fresh. C. 8:47 RX. (on TM so probably not RX ) Stoked about this time. My previous time was 10:41 so almost 2 minutes faster. I think having butterfly pull ups makes a big difference. 2 rounds unbroken, last… Read more »
A. 135/155/175/185/195F
B. 155: 12/14
C. 15:26 w/ 500m Row instead
A. 80/85/90/82/95-fail
B. 78# 25/20reps
C. 13:23 rx- strict pull-ups with red and blue bands instead of kipping
First run felt like garbage and took over 3min.
No super thrilled but my coaches put me into cut phase so less calories to work with until I’m back in performance phase
Strength session (~1:30) followed by
B. 8:56 RX (russian swings). First time doing this one, goal was 9:00. Ran on treadmill @8mph and everything UB. Runs have improved but lots of room to get faster
Looking forward to a rest day tomorrow
Looking forward to hearing about your gains!
I will stay around and keep posting, thanks!
A1. Strict Pres
155, 165, 175 185, 195
Ties PR
A2. Max rep Push Press @165 (85% of A1)
11, 10
B. Helen
9:26
Run on tread mil. Strict pull ups
Beast! doing the Pull ups strict is awesome!
Did the 5k today. On treadmill because it’s Alaska.
22:13. It hurt. I need to run more.
A. 125,135,145,155 (f), 145 max is 150
B. @115 11/12
C. Did it longhorn style
20cal AB
21 kb swings
12 pull ups
8:45 would much rather run my best is 7:48 on regular Helen
Daily abs
I’d rather run than ride the AB any day… except when it’s icy 😉
Agreed it’s been sub zero temps here
Awesome work man! Btw I will definitely let you know about my results with the strength program. Lots of work but I love it so far!
A. Up to 155lb, barely. Failed 160.
B. @125lb. 12/8
C. “12:46” but lost about 20-30 sec because somebody stole my treadmill spot at the Y. 45lb kb hybrid swing.
I hate when that happens. I also do my wods at the y… Much respect sir
A. 70, 75, 80, 85, 87 (1# PR…working my way up to that 90# slow but sure)
B. 75# 20/17 (wasn’t sure if we were supposed to stop with UB max or work the entire 3 min..I opted to stop with UB max)
C. Helen – RX 8:31 (wanted sub 8…but I’ll take a min 10 improvement)
Last done on Nov 18, 2016 – 9:42
D. 5 Min weighted march
Impressive PR! Awesome
160#, equaled PR
13:29 (subbed 500m row. Super cold here)
A. Up to 180…failed at 185 twice…?
B. @145 – 22, 14
C. 9:51…paced the runs a bit slower and cut out air breaks between rounds.
D. Plank holds 5:15
Nursing a shoulder tweak so kept the overhead light.
A
Me: 135 for each set
Misses: 55,60,65,65,65
B
Me: 110×21 each set
Misses: 55×10-15 each set
C
We staggered the start and ran with the dogs so it was a little slower than it would have been, but 14ish min with Russian swings and ring rows
Helen is one of my faves! I will probably hit it tomorrow as I am stuck at home again today and I want to be able to do butterfly pull ups and can’t on my home bar because it’s too looooowww. Good luck everyone 🙂
I have the same problem at home. I developed an ugly way of doing them with my knee bent
I’m also afraid I would rip it off the wall with the swinging. ?
Ive been quiet for a while now since I hurt my back, I didnt feel the need to write down my scores as I had to sub half of the exercises.
Anybody knows whats up with coach Michele?
A. Up to 100% (165)
B. 8 reps then 5 with 135. Then immediately done max press with 40# dbs.
C. 8;45 (note to my future self: run faster…)
D. Will do some postural exercises and sit ups.
I was off and on for awhile as well and asked about Michele a couple weeks ago. She is still around but not as active on the board.
A. 10 lb gain! Up to 205. Makes up for my crappy performance yesterday. Thanks longhorn for pep-talk
B. 8 reps 1st rd & 9 reps 2nd @ 165 lbs
C. 11:50
Nice PR and way to rebound!
DAMN that’s a heavy A! Nice!
A. 105#/115#/125#/135#/140# – could definitely go higher
B. 120#- 12/16
C. Helen – 11:36 RX – runs were terrible.
A: yesterday’s Squats up to 305
B: strict press up to 125
C: Helen 12:07 rx
A) 130/140/145/150/135 dropped on last set to end on a good note. 150 turned out ugly
B) 12 and 10 @ 125#
C) 11:09 with rowing 500m and 35# KB