Warm-Up.
12-Minute Mobility for Hinging
Then…
A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg)
Station 2 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg)
Station 3 – Barbell Hip Thrusts x 6-7 reps @ 20X1
(staying with weight used last week – or around 80% of your 1-RM Deadlift)
Station 4 – Reverse Snow Angels x 20 reps (slow and controlled)
B.
Complete as many rounds and reps as possible in 12 minutes of:
3 Bar Muscle-Ups
6 Dumbbell Hang Power Cleans (55/35 lb DBs)
12 Alternating Reverse Lunges (55/35 lb DBs)
Compare results to May 14, 2019.
A. did this after B. And only had time for 2 rounds. I also subbed banded hip bridges x 20 for the hip thrusts because I didn’t have time to set it all up. B. 7 + 3 BMU – RX Last time I got 7 rounds even. I picked up the DB but time expired as I was finishing the first rep. Happy with this. My BMU were better and I am getting better at using my hips and getting my legs up. The chicken wing happens when I get fatigued, but not as bad as before….. I think..… Read more »
6 rounds + 6 reps Rx
A. 1 and 2 w/ 75lb dumbbells at tempo x10; 3 at 385lbs x7 all sets; reverse snow angels
B. 12min AMRAP (can’t string muscle ups together well, still working on technique so subbed 9 TTB)
6 DB HPC 55lbs
9 TTB
12 alternating reverse lunges 55lbs
(5 + 3TTB)
Yesterday’s push press hell fest.
A. 85, 95, 105, 105, 105 – got real on rep 4 in the last three sets
B. 14:44 Rx
On tm because in my basement and wasn’t feeling like running on the huge gravel on my road.
Pp in sets of ten till 40 then sets of 5. Harsh!
Good work Janelle! The push presses got rough!
Thanks Mike, it was a particularly ugly wod 🙂
Father/son bonding day: Several hours of Apex Legends followed by this little 30min EMOM:
6 sets (dad/ 10yo son):
1- Burpees 12/10
2- pull-ups 12 / jumping ring pull-ups 4
3- 45s Walking lunges
4- 45s Plank
5- wall ball 20 / 10
Excellent game, sounds like a great day with Junior
Haha we’re big fans of your countryman iTempPlays!
Did June 27 WOD:
Every 10 minutes for 30 minutes (3 rounds):
Row 2 minutes for cals 27/27/26
2 minutes burpee box jump overs 14/18/17
Row 2 minutes for cals 26/24/25
Run 400
A. 135 for Posted Single-Leg Deadlifts x 8 per leg (right leg was way tougher)
Barbell Hip Thrusts at 225, 255, 275 x 7 each round
Snow Angels = Done
B.
7+3
Grip on the lunges was the limiting factor. Feels good to be getting back into it and flushing all the Hornitos out of the system. Have a great and safe 4th everyone!
Hi,
warm-up
A: station 1 and 2 with 20 kg KBs, station 3 with 110 kg
B: 3 rounds
15 minutes of stretching
Bye…
A. On the 4 minute (5 rounds)
9 box jump over 30”
12 DB thruster #50
15 AB cal
2:09/2:00/2:01/2:10/2:06
B. Bench press 4×8 #225
Then chest/tri accessories
A) OT2M x 5: 5 romanian deadlifts @41×0, in kgs: 67.5, 67.5, 67.5, 77.5, 77.5 1′ handstand walk practice (focused on practicing free handstand holds) B) For time, 12-9-6: Strict Pull Ups, with band Strict HSPU, with abmat Time 10’10” I’ve made a goal of working on strict pull ups more during this cycle so this was a welcomed challenge C) For time: 21-15-9 deadlifts 225 lbs 400 mts run Time 11’25” Split the DLs 10/6/5, 10/5 and 9. I was aiming for sub 12 on this one; this winter is getting super cold and running gets challenging, but I… Read more »
Nice job only using the abmat for strict HSPU! Can’t ever imagine it getting cold where you are ha
b. 4r+3 hpc
Good morning everybody…
A. e2mom x 8 min
6 deadlifts at 275#
B. 9 rounds; scaled to c2b and 50#. last time did this every 1:30 for 8 rounds. round times were:
:55
1:18
1:10
1:36 blew up. had to recover
1:20
1:23
1:26
1:48 brutal round. recover
1:04
I’ll be out til the 15th with travel. Enjoy the 4th and safe travels to all of you!
Big win on the round times. looks like the timer usage is paying off!
It is nice to be able to see how and where the pace affects you. In hindsight, I should have taken more rest on the front end and less on the backend
The feedback definitely helps. Has taken me a while but now rarely get pulled into the going out hard trap…enjoy your travels!
A. Snatch primer. 5 Sets, resting ~30-45s between, building from 35-45% 1rm snatch 3 Muscle Snatches, 2 Snatch Grip Push Jerks, 1 Pausing Overhead Squat B. Snatch complex on the 2:30 x 5 high hang, hang and full power snatch high hang, hang and full squat snatch All at 55% 1rm snatch. Felt pretty speedy under the bar. Focused on footwork and slower pull off the floor. C. Accessory – build in weight for each movement 5 Sets: 6 Dumbbell Thrusters 22.5 22.5 25 27.5 27.5kg 3 Sets: 9 Dumbbell Bent Over Rows (each arm) 27.5 30 32.5kg 1 Set:… Read more »
Good on you for going A-C. It would have taken me an hour just to get into a full snatch today.
Thanks JT, takes me a while to get snatch mobility going too. Can only dream of your bench numbers, nice lifts.
Good morning!
A. E90sec for 3 sets @tempo
PSLDL x10 24/28/28 kg KBs L
PSLDL x10 24/28/28 kg KBs R
BB hip thrusts x7 140/155/160 kg
Reverse snow angels x20 +2 kg plates
Hello small glutes!
B. AMRAP 12’
3 attempts low RMU with feet on box
(could catch most in support)
6 HPC 22,5 kg DBs (explosiv hip extension)
12 Lunges with 22,5 kg DBs (UB)
6 rds + 1 rep