A.
Three sets of:
Bulgarian Split Squats x 6-8 reps @ 31X1
Rest 90 seconds
Dumbbell External Rotations x 8-10 reps @ 2010
Rest 90 seconds
B.
Four rounds for time of:
Run 400 Meters
8 Ground to Overhead (135/95 lbs)
A.
Three sets of:
Bulgarian Split Squats x 6-8 reps @ 31X1
Rest 90 seconds
Dumbbell External Rotations x 8-10 reps @ 2010
Rest 90 seconds
B.
Four rounds for time of:
Run 400 Meters
8 Ground to Overhead (135/95 lbs)
A. Bryan – 35# x 6 reps/leg all sets; 8# x 10 reps/arm all sets.
B. Bryan – 13:24.
Workouts have still been happening but my nephew tweaked his shoulder and my sons schedule has been inconsistent so i have made a lot of adjustments and I haven’t been able to do the programmed stuff all the time. I still like to post for the accountability. So Michele, don’t hate me because I’m beautiful. Squat 3×8 and 1×6 165/185/215/235 Straight leg deadlift. 4×10. 65/75/85/85 BSS 3×8 25lb DB 4 rounds for time: 10 burpees 10 T2B No idea on my time. During the last set of burpees a cat walked by and the dog took off out of the… Read more »
A. BSS 6 reps x3 sets no weight. First time doing these. Awkward at first but got the hang of it by the end
ER 8 reps x 3 sets 10lb KB (don’t own DB)
Also first time with these balance is a fun challenge
B. 13’12” at 115 lbs. my shoulders are smoked from the week. I think I would have really struggled with form if RX. Fun wod though.
Catching up with yesterday’s WOD. Deadlifts and push presses were all unbroken. Should I have pushed more weight to break the sets?
PU’s #95, 115, 115, 125, 135
B. DL,s @ #155
5:11
*Add (Xmas in July with the family today so needed a bit more time in the garage?)
21, 15, 9
GHD Sit-ups
T2B
DB curls @ #35
A. Bulgarian Split
3 sets x 8 @tempo
95, 105, 115
B. A combo of Performance and Fittness
4 rds
Run 400
8 Thrusters @135
11:11
Didn’t think I was going to get under 12 after the 2nd round. Runs got got slower and harder each rd. HARD week!!
“Do squats on Monday” Michelle said. “Not much leg this week” 😉
Completed session 2 level 1 of this week’s gymnastics program. A lot of upside down work, I feel super comfortable with the holds and the march and everything that involves getting my feet over my head.
Still working on those donkey kicks though, they are really challenging.
A. All 3 sets of Bulgarian Squats. 30lb DBs (all I had today) x 8 reps each leg.
20lbs with db ext. rotations x 10
B. Instead of ground to overhead with a bar, I had to use the 30lb dbs x 16 reps (doubled the rep count)
10:24
C. 1 mile run in the hills: 7:49
A1. 53lb kbs 3×8 @tempo
A2. 10lb dbs 3×10 @tempo. This felt strange so I just tried to keep good form. Probably need to add these to the rotation
B. Rx’d 3 rds instead of 4. 8:32. Heat & humidity got me in the 4pm sun
A. Up multiple times with 4 yo throwing up all night.
B. Started the day fine and slowly felt the inexorable twinges of the ceeping crud overtake me. Blah?
Made up Tuesday’s work….short on time so only 2 rounds with 2 min rest instead of 3
103du’s/19 shspu
109du/21 shspu
B. Coach’s 6min plank. Made it ~:45-50 on all positions. Humbling.
Stay s light for a. Got needle in the lumbar and gluts so a little on the weak side
A1. Bulgarian split squats 10# 8 reps each leg all 3 rds
A2. 10 reps each arm
ER @10# at side
ER @5# from 90/90 position
ER @5 # 90/90 and 10# at side
B. Rx
4 rds
400m run
8g2oh ( clean and pushpress)
13:43
Day behind
A. Push Press x 5
85#, 95, 105×4, 110×4, 110×3
B. RX – 5:25
15 DL @ 155# (UB)
30 WB @ 14# (15/15)
12 DL @ 155# (3,3,3,3) my grip seemed off..switched to mixed grip
24 WB @ 14# (12/8/4)
9 DL @ 155# (UB)
18 WB @ 14# (11/5/2)
C. Nap time so that I can stay up to watch the Yankee game later!!
Have a great weekend everyone!!
A. 40, 40, 45 lbs. used 12pbs for Ext rot
B. 3:07, 3:23, 4:05, 3:50
A. BSS @tempo: 50#dbs x8/leg, x3 Db ext rot (seated) @ tempo: 15#db x10/side, x3 B. Ran outside, felt good. I have to say that my gym is on the second floor of my garage and getting up those 20 steps didn’t make each round easier though! I scaled GOH to 125#. Usually 115# is my “go to” weight for this but I felt like I had to step it up today. After the first round scaling back down to 115# crossed my mind but I’m glad I didn’t. I clustered all sets with 4 back to back singles (felt… Read more »
Way to push yourself and step out of that comfort zone. It’s not always about the time on the clock but the mental satisfaction u have when u have pushed yourself…completed the work…and overall done better than u expected. Great work today!! Enjoy vaca!
Thanks Candy! Very appreciated and I agree. Talk soon
A.
30kg barbell on all sets of BSS 31×1
5kg DBs on all sets ext. rotation 2010
B.
11:48 Rx
A. BulgSS 45,55,55 8
External rotations 20#
B. 13:22
Subbed 100# Dball cleans for S2O (my dball was delivered yesterday and it needed to be broken in). Slow on the runs because I need to be better at running. My neighborhood has a few hills and it’s hot here in South Texas today but those are just excuses for needing to improve engine 🙂
A1. 50 lb DBs x 8 reps @ 31X1 — all three sets
A2. 15 lb DBs x 10 reps @ 2010 — all three sets
B. Scaled (115 lbs): 16’35” — I got creamed on this. Pace during the run was fine, but never went into the GTOs thinking I could do them unbroken. I was just gassed. Change of mindset next time.
I ended up picking exactly the same weight as you for A. Totally random. High five!
Joey that’s because you’re certified awesome.
Hmmmm…thank u for mentioning the mindset. I am doing this wo today and I’m sitting here reading all the comments and thinking “I’ll just do singles on the gto’s”. Weeeellll…no u won’t candy…u will push urself to cluster as many together as possible!
Changing the mindset….period!!!
That’s great Candy! Sooo how did it go?
Well…14:40…went RX with the first round UB…and singles the other 3…that was tough after those BSS’s!!
A1: 3×6 per legs @52.5#
A2: 3×10 @ 12.5# first time woth this exercise
B: Rx 14min36, went with clean and jerk, first 2 rounds with singles, last 2 rounds 4/4
Here’s my results from today. Legs turned out to be pretty tired from this week!
Part A.
BSS x 8 (55, 60, 65)
Passive shoulder mobility drills (instead of External Rotations)
Part B.
I am going to do Sled Fun Day with my Burn 30 class.
Hey Michele, what is the Burn 30 format ? Is it mainly metcon focused or does it still include a strength component ?
It basically looks like Fitness Part A but usually with only two sets of each couplet or triplet and we do 3-4 different ones. Every couple of weeks, I throw in Sled Fun Friday. Sample Day 1: A. 2 Minutes of Rowing or Assault Bike 1 Minute of Alternating Deep Lunge, Twist & Reach (Perfect Stretch) 1 Minute of Alternating Lateral Lunge to Bowler’s Lunge 1 Minute of Single-Leg Glute Bridge March Rest 1 minute, and when the running clock reaches 6:00… B. Two sets of: 45 seconds of Alternating Reverse Lunges with DBs Rest 15 seconds 45 seconds of… Read more »
Yay for Bulgarian Split Squats! Those of you who have done the 6-week supplemental program are probably already noticing how much stronger and more mobile you are in this position. For those of you who haven’t tried it or don’t know what we are talking about, here’s a little bit of info on why I prescribed it and recommend you do a cycle every 4-6 months. The Numerous Benefits of the Bulgarian Split Squat – Beginners will develop balance and hip flexibility, along with strength, size, and the all-important ability to endure a high level of discomfort while training. –… Read more »
I can confirm the BSS cycle is awesome and makes you a lot stronger.
I would add that another benefit of the Bulgarian Split Squat is that it makes you a lot humbler (especially in the first few weeks of the cycle) 😉
I wish I read your quick note on Part B! I got crushed 🙁
Forgot to check out your notes and ended up picking a weight a little too heavy for B my bad! Also pretty sure I didn’t relax my face on the running hahah. Thx M