PERFORMANCE
Warm-Up.
Shoulder Circuit
Bicep Openers x 10 reps
Xiopang x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps
Followed by…
Three sets of:
Bear Crawl x 20 steps forward
Bear Crawl x 20 steps backward
(Sub Box Bear Crawls x 45-60 seconds if space is limited)
Suitcase Carry x 50′ feet each arm
(Keep the shoulders square – no leaning)
Then…
A.
Bench Press
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 5 reps @ 75%
*Set 5 – 3 reps @ 80%
*Set 6 – 1 rep @ 85%
*Set 7 – 5 reps @ 80%
*Set 8 – 3 reps @ 85%
*Set 9 – 1 rep @ 90%
Rest exactly 2 minutes between sets.
B.
Four rounds for time of:
400 Meter Run
10 Single-Arm Dumbbell Push Press* (left side – 55/35 lbs)
10 Single-Arm Dumbbell Push Press* (right side – 55/35 lbs)
15 Ring Dips
*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.
A. Worked off 225 lb max
B. 20:03
1.5 pood kb
Subbed dips for pushups
A. 195/205/220
205/220/235
220/235/247,5
B. 16:50 w/ Strict dips on matador
A. Strict Press E2MOM
5×130,3×140,1×150,5×140,3×150,1×160, 5×150,3×160,1×165
B. 15:25
Bench
165-185-195
185-195-205
195-205-215
With remaining time on the 2 min, max Echo bike cal (201)
Workout.
Not running after yesterday’s horror.
4 rounds
10 strict press (50)
15 banded ring dips
25 cal echo bike
I thought it was better than running. It wasn’t.
15:33
I have been slacking real time… between work, hobbies and vacation, I’m slowly getting back into things.
A. Bench Press (based on 140#)
100-105-110-105-110-120-110-120-125#
B. Subbed ring dips for bench dips; used 35# dumbbells for push presses
15:25
Did July 21 WOD A. Every 2 minutes, for 16 minutes (8 sets) of: Clean from 2″ Below the Knee + Jerk (pause for 2 seconds at 2″ below the knee, and clean from the position, followed by a jerk) Start around 60-65% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today. B. Complete as many rounds and reps as possible in 8 minutes of: 50 Air Squats 40 Kettlebell Snatches (24/16 kg – switch arms every 10 reps) 30 Push-Ups A. 165,185,195,205,215,225,235,240(fail) B. 1+115 (5 shorts of second… Read more »
A. Subbed strict press:
5×80#/3×85/1×90/5×85/3×90/1×95/5×90/3×95/1×100
B. 16:27- did banded ring dips
Great WU with some extra foot, shin and ankle LOVE! Scaled the hell out of today..but really wanted to get some upper body action going with this mending shoulder. A. Bench 55# x5, 65×3, 75×1, 65×5, 75×3, 85×1, 75×5, 85×3, 95×1 ***This felt great except for my pride! B. 5 Rounds for time – 17:17 (3:36/3:26/3:35/3:21/3:19) 400m Run – 2;15/2:09/2:04/2;03/2:00 10 Single Arm DB PP @ 20# with opp DB in front rack – both arms UB 15 Box Dips ***Again..scaling heavily to get some upper body work in..but not push the shoulder to far. All feels good…except for my… Read more »
A. Up to 75kg
B.4set
500m row
10+ 10 db press 25kg
15ring dip
21:10
Nice work Toni!!
A) 210, 225, 240, 225, 240, 255, 240, 255 (2+1), 265
B) Only had time for 2 rounds this AM, finish this PM (DB @ 50#)
Total: 5:20
Round 1, 2:41
Round 2, 2:39
** Slight left glute pain. Nothing sharp… Think it’s leftovers from yesterday’s 75 DL, box walkovers, weighted lunges**
Those are some heavy bench presses Blake..along with super fast metcon rounds…damn good work!
Thanks! I’ll get humbled again pretty quick when y’all add in things like muscle ups, double unders, OH squats, etc. But, this was a fun one!
I also think I legit pulled something in my glute going out at a 5:20 pace for the 400s 😬. I’m not as young as I think I am anymore…
17:40 – scaled to 50# DB’s all else Rx
Push Presses in sets of 10 but dropped DB’s when switching arms in Rounds 2, 3, and 4
Ring Dips
10/5 x 3
6/6/3 x 1
Outstanding Chris!
A. Done at % up to 205. This all felt good. I felt strong all of the way through the wave.
B. Done with 12 reps of 44 lb kb to equalize the load and quick singles of strict ring dips.
17:53
Go attack this one friends!
It’s great to see you back in action Mike! Super impressive day!
Thanks so much! It’s nice to feel mostly back to normal. You did great work today too. Way to be smart with your scaling as well.