A.
Four sets of:
Bench Press x 4-6 reps @ 20X1
Rest 90 seconds
Strict Pull-Ups x Max Reps
Rest 90 seconds
B.
Five rounds for time of:
400 Meter Run
30 Kettlebell Swings (24/16 kg)
20 Push-Ups
A.
Four sets of:
Bench Press x 4-6 reps @ 20X1
Rest 90 seconds
Strict Pull-Ups x Max Reps
Rest 90 seconds
B.
Five rounds for time of:
400 Meter Run
30 Kettlebell Swings (24/16 kg)
20 Push-Ups
A. Bryan (Floor vs bench) – 125#, 135#, 145#, 155# all x 6 reps; 13, 10, 7, 6. Christy – 60#, 65#, 70#, 75# all x 6 reps; 3, 3, 3, 3.
B. Bryan – 23:35. Christy – 27:15.
Late tuesday posting:
A) Worked with my partner on proper bench press technique, stayed in relative low weights to keep good form and tempo. Subbed chin-ups for pull ups
A.1) In kgs: 50×8, 55×6, 60×6, 60×6
A.2) 2, 2, 2, 2
B) Completed Session 1 Level 1 of Invictus Gymnastics. A lot of handstand work, shoulders are still feeling it
A. 185×6, 195×6, 205×6, 215×5; 14, 11, 10, 9
B. 20:53
C. Weighted pullup x max, weighted dips x max
D. Tempo T2B, Carl Paoli ab workout, weighted hip bridges
A. 70kgx6/12, 75kgx6/12, 80kgx4/12, 80kgx4/10
B. Did running on assault airrunner 400m
Rx 28:22 very hard with this trademill guys running not on trademill fińished alot quicker
A. 4 sets : 40kgx5
12/11/10/10 reps
B. Rx 23.15
A. 70kgx6/9, 75kgx6/9, 80kgx5/8, 80kgx6/7
B. Did running on assault airrunner 400m
Rx 32:37 that was a long way hard way special with runing
A. Did DB Bench press because the set up wasn’t available for barbell.
25, 30, 35 x 6 40 x 4
7, 8, 7, 7
B. 17:17 RX
This was a burner! All KBS unbroken, push ups were another story!
This was a fun one… spent 20 Min working towards 1RM deadlift. First time doing this and hit 275# without failing. May have been able to push 10-15 more # but felt good with the 275 today!
A. Rx 12,10,10,9 (alt sup/pro)
B. Sub run for 500M row
Grip was totally burnt by the time KBS hit me!
25:23 (15/15 kbs, PU unbroken)
40yr/148
A. Floor Press
4 sets x 5-6 @ tempo
235×6, 245×5, 245×5, 245×4
Strict Pull ups
4x max reps
14, 12, 11, 11
B. 18:15
Did run on treadmill (sucked).
A.1: 6×135, 6×145, 4×150, 4×150@tempo A.2: subbed for db row (been doing pull ups for the last 2 days with gymn prog.). 6x 60#, 65. 70, 75. My wife joined, she did supine leg lowerings @ tempo 13, 15×3 and banded pull ups: 10-8-8-7 B. Went rx’d and set a time cap at 25:00, finished 4 rds + 20kbs. Probably shouldve just finished it at that point. Ran on treadmill and kbs were hybrid. Kbs first rd ub then 20/10. Push ups 10/10 My wife did row 400m, 20 kbs 20# and 10 push ups on knees: 24:08 You guys… Read more »
A. 115# 4 rep/3 strict pull up
125# 4 rep/3 strict pull up
135# 4 rep/3 strict pull up
135# 4 rep/3 strict pull up
B. 400m run
20kb (35#)
10 push ups
Total: 19:55 – really sore from yesterday, glad I scaled!
A – 155×6(15),165×5(12),175×4(10), 175×4(11)
B – Rx (American swings) 23:45… ugh
A1. 6x 145/155/165 4×175 @tempo
A2. 15/10/9/8
B. Rx’d with hybrid swings. 16:15 All rds UB.
Crazy fast man! Nice job
I was looking forward to seeing your time brother 🙂 as usual, you didn’t disappoint!
I was looking forward to seeing your time brother 🙂 as usual, you didn’t disappoint!!!
Thanks man – saw you wore a vest… Beast!
A. BP 165,185, 185,185. All x6
SP 10,10,9,8
B. 18:45
Treadmill, 45# RKBS
A. 185 Bench Press @ 20×1
6;8
6;8
6;8
6;5
I didn’t go super heavy cause my shoulder been hurting.
B. Modified
5 rounds
533.33 m (TTU indoor track is kind of funky)
30 KBS to eye level #50
20 Push ups
Time : 25:30
For an idiotic reason, I decided to work on cleans and jerks first, but, we do what we gotta do.
A. 225 for 6 each set, 12 pull ups each set; liked working with the tempo today
B. 19:30 Rx’d – run was slow, but I powered through it today.
My last attempt at a Bench Press PR was in January and it was 125# so I went with a few warm up sets to get tempo down and get a feel for where I should be at for volume. Warm up x 3 @ 55, 85, 95# A. 4 sets of Bench Press @ 20X1 + Max Strict Pull Ups 105# x 5 + 8 S pull ups 110# x 6 + 8 S pull ups 115# x 4 + 8 S pull ups 120# x 4 + 7 S pull ups (I’m thinking I need to retest my… Read more »
Nice work on the METCON today, good times
Agreed on the bench max. If you are hitting 4 reps at 120, you are probably well above 125. Nice work.
My workout today:
Part A. Fitness
Elbows to Palms Press x 10 @ 2011 (tweaked my shoulder a little yesterday doing TGU so I wanted to limit the ROM)
Ring Rows x 10 @ 2111 (did pull-ups yesterday)
Candlesticks x 5 @ 8511
Part B. Limited time so…
3 minutes max calorie AB = 52
My quads are on fire!
A. 2×6 @ 70kg 20X1
2×6 @ 75kg 20X1
16/12/8/6
B. 20:12 Rx
A.
Bench Press – 185×6, 225×6, 245×6, 275×5 with tempo
PU – 8, 8, 6, 7
B.
21:23 w/ 50# KB
Scaled to: Rounds 1 and 5 did 20 pushups, but rounds 2, 3, and 4 did 10 Pushups. This was an effort to stay around the 20 min mark to maintain intensity in the South Georgia summer!
275 for 5 is serious lifting brother. Your bench IS my squat ? .
Thanks brother, but I will trade for your speed!
that is some amazing weight dude at that tempo