A.
Deadlift x 15 reps
Rest 20 seconds
Ring Push-Ups x Max reps
Rest 3 minutes
Deadlift x 10 reps
Rest 20 seconds
Ring Push-Ups x Max reps
Rest 3 minutes
Deadlift x 5 reps
Rest 20 seconds
Ring Push-Ups x Max reps
Post loads used and reps achieved.
B.
Three rounds for time of:
400 Meter Run
15 Pull-Ups
20 Walking Lunges with 32/24 kg Kettlebells or Dumbbells
A. Bryan – 215#, 22; 250#, 18; 290#, 15. Christy – 125#, 3; 145# (5/5), 5; 165#, 5.
B. Bryan (40# dumbbells) – 12:15. Christy (20#) – 17:56.
A. 165/20
195/20
230/15
B. 10 min tempo ride on stationary bike. Legs just did not have anything in them today!
A:fitness up to 140 kg x8
8 pull-ups
B: 13:10
Rough!
Later today:
Benchpress 5×5
30/30 5-7 sets
Ring push ups max.
Russian twists
A. Deadlift
185 x 15
225 x 10
275 x 5
Getting use to using the harness/strap I made so kept it back a little with the weight. Still challenging though. Did sumo DL because it works a little better with the strap.
Max rep ring push ups
35, 22, then the ring strap broke so did max regular push ups: 35
B. This wasn’t super smooth. Run on treadmill (sucks), 145lb barbell racked on the back and hand wasnt feeling right hooked into pull up bar so subbed supine ring rows in rds 2 and 3.
13:20
A) 215/34, 245/24, 280/21
B) 55# db, 14:27
A. Looked at my numbers from Michele’s suggestion (65-75-85%) and felt intimidated since last 2 DLs sessions went pretty bad and I’m having a bad day with a cold. Took it one step at a time and it ended up being the perfect weight to challenge me to the max today but still succeed so thx Michele. Also, didn’t use belt 225#-24 / 260-18 / 295-15 Feet on a box about 1ft lower than rings B. Subbed pull ups for 10x strict because hand ripped, scaled lunges to 60# dbs. Tough weight but definitely got stronger with BSS cycle. Limiting… Read more »
A. Weighted dio push ups with 35#
265, 305, 365 got my 25s and 45s mixed some how should have been 345; 21, 18, 19
B. 1 round and had a stomach problem 4:25 boooooooo
A. 235/275/305
22/21/20
B. 14:51
Scaled to 55#DB
Tomorrow is Murph day at the box and several of us are going to tackle it with all we’ve got so I just did the Session 2 of the Gymnastics program; I’m so excited with these practice sessions, I’m sure these techniques will permeate to the performance wods in a few weeks
A. DL / Ring Push Ups
175# / 15
195 / 13
205 / 13
B. 4:06 / 4:43 / 4:43 = 13:42
400m Run
15 Pull Ups
20 Walking Lunges w/ 45# DBs
**All pull ups UB, tried 24KG for lunges and wasn’t liking how I was straining my back so decided 45# felt better.
Just needed to add that tomorrow is going to be a “I just got shot in the buttocks” kind of day!!
Thanks Invictus….See you all tomorrow!!
Gotta love walking around like that. Wondering what everyone who sees you is thinking.
Happy Booty July!
A. Deadlift + Ring Push-ups
— Set 1: 225, 32
— Set 2: 275, 28
— Set 3: 315, 23
B. Scaled (50 lb DBs): 11’38” — all unbroken minus round 2 of lunges. I have to constantly remind myself intensity (not volume) is king!
C. Knee Rehab (1 hour)
Added some bench first, 5 sets of 3: 225/225/235/245/265
A. 245/50,295/45/335/30 – no rings so standard push-ups
B. Subbed 500m row for run, legs were tight behind the knees today, pull-ups unbroken, 50 lbs. KB for lungs
3:25
3:55
4:05
Wow, that volume on bench then all those ring push ups?!?!?!?
“Impressive… most impressive…”
-Darth Vader
My results:
Part A. Performance
Deadlifts x 15 @ 205#
Ring Push-Ups x 34
Deadlifts x 10 @ 225#
Ring Push-Ups x 28
Deadlifts x 5 @ 245#
Ring Push-Ups x 22
Part B (Fitness Part A minus deadlifts)
Pull-Ups x 10
Side Plank x 45s/side
Pull-Ups x 8.2
Side Plank x 45s/side
Pull-Ups x 6.3.1
Side Plank x 45s/side
Part C. Supplemental
Weighted Banded Marching x 5 minutes w/ 20# med ball
Happy Booty July everyone!
http://nationalfitnessholidays.com/july-booty-july/
A. 265/25
328/22, ripped my hands really bad once again (yesterday aswell)
372/19
B. Only did 2 rounds.
400m run
15 strict pull ups
20 walking lunges with 135# barbell on shoulders.
I couldn’t focus on training today, too much going on in my mind.
C. Extra abs work
3 rounds of 20sec toe touch, 20sec plank, 20sec hip thrust, 20sec plank, 20sec mountain climber, 20sec plank, 20sec crunches, 20sec plank. No rest between rounds. Was fun.
That is some strength on the DL. Sorry about the hands.
Deadlifts has always been one of my strenght! Thanks!
A. No rings, so i did push-ups on a med ball. 190×15 + 23/ 210×10 + 17/ 225×5 + 18
B. Heaviest DBs I have today 30lbs.
10:50
A. 305/30, 365/26, 405/25
B. 14:48 RX
Wow that’s heavy! Good job!
A1. Used 60%, 70%, 85%. 245, 285, and 345
A2. No rings so did regular push-ups. 26, , 33, 28
B. Used 65lb DB. 20:55.
A
DL: 80kg, 100kg, 110kg.
RPU: 22, 19, 17
B
First round 24kg each hand
Second and third round: 18kg each hand
Time: 19:29
A. 110kg/28, 120kg/23, 130kg/19
B. with 24kg kettlebells each hand 12:17
Notes on today’s workout: This Part A comes up every few months so hopefully you know how much weight to use each set. Go up in weight for each set on the deadlifts to the max you can safely handle for touch and go reps. It helps to take a few warm-up sets. Usually I’ll do 2-3 warm-ups with 10 reps and make a decision based on how that feels. If you’re looking at percentages, probably around 65%, 75%, 85% but it could be more or less depending on the athlete. Like the ladies who have been training a while… Read more »