PERFORMANCE
3 Minutes Assault Bike w/ Nasal Breathing Only
Followed by…
Static Hang x 60 seconds
Wall Slides x 60 seconds
Handstand Hold x 60 seconds
Followed by…
Two Rounds (ramp up intensity throughout):
5 calorie AB
5 Wall Climbs
5-Line Shuttle Run
Followed by…
Power Breathing Practice
**This is to ramp you up for the workout! It can also be used as a tool to down regulate your heart and breath. Please do not skip this!!**
Then…
Every 4 minutes, for 32 minutes (8 sets) for total load:
400 Meter Run
8 Shoulder to Overhead
The barbell should be taken from the ground. Note the load used and reps completed for each set, then total up the load successfully lifted over the course of the eight sets.
Runs @ 1:30-1:40, 8x @ 400m
S2O: 135, 135, 140, 140, 145, 145, 145, 150
9080# total
115, 135, 145, 145, 145, 145, 155, 165
=9200
6120
Runs inside because it’s wayyyy too hot in AK to run outside. This northern girl doesn’t do 82 degree runs. 😂
85 – 100. And that was heavy enough!
AM
10’ Row
10’ Bike
B. Local bow WOD
50-40-30-20-10
Cal Row
Push Ups
kB Swing (24 kg)
Sit Ups
Step Ups (24/20)
36:52
11,960#
165,175,185,190,195,195,195,195
2:00 runs (7.5 mph on treadmill)
All lifts successful, though last two sets were close and very tough. Wanted to get to 200# but second last set was losing form, so stayed.
Really fun WOD!
Overheads @ 135#, 135, 140, 140, 140, 140, 145, 150
Hadn’t been able to work out since Thur – well, I tried yesterday but was so out of it the FS’s were just an abysmal failure, so using today to get me back on the saddle
Really trying to get back. Been very inconsistent. Life and work got way more important.
Amazing how fast fitness can leave you. And hard it is to get back.
Small goals. 3x a week.
Yesterday
Front squats
5×5
135,155,205,225,235
50 cal bike
50 DB step overs
9:19RX
No more lungs for the run for today’s
So
8×8
105# strict press front the rack.
Fun fact. It quickly changed to 6×8
glad to see u back, those FS certainly didn’t look like u missed any time and 6 sets of strixt press x8 ain’t no joke
Welcome back brother and it’s good to keep things in perspective. Something is always better than nothing, though I know I have to coach myself out of an all-or-nothing attitude often. Good job!
Going to give the shoulder a break for the remainder of the week. So today went like this 8 Rounds 400m Run Bulgarian Split Squats w/ DBs in FC x 8 per leg (increasing weight each round) 20#, 25, 30, 35, 40/45, 45, 50, 55 (all UB except 50# done 5/3 each leg and 55# done 3/3/2 each leg) ***The round of 40# DBs I messed up and loaded 1 DB with 45# instead of 40. Those 2.5 and 5# plates got me again!! This was tough! Gonna feel it tomorrow. I should also mention that this was NOT in… Read more »
Worked from 75# to 110# for a total of 5920#
695lb
I think I could have gone heavier – I realize now that I focused more on choosing a run speed + weight I could do consistently for all 8 rounds… but the point was not consistent round time, it was cumulative weight. 😝
Well anyway, runs were all at 8mph, and lifts were at 85lb for rounds 1-5, and then 90 for rounds 6-8. All rounds finished with between 1’22” and 1’40” to spare.
Every 4 minutes, for 32 minutes (8 sets) for total load:
400 Meter Run – 1:30 pace
8 Shoulder to Overhead – unbroken sets with 50lb DB’s…. will go heavier next time
Total load = 6,400 lbs
95,100,100,105,105,105,110,115
400s 2:08-2:22
Total load:6,680
A. 30 assault bike cal sub for run.
Loads were 165,175,175,185,200,205,215,215 for a total load of 12,280.
Impressive lifts – beast!!!
Thanks Logan! Great work today!
damn, u cleaned 215 and put it overhead x8… damn…