Workout of the Day
A.
Bench Press @ 20X1 tempo
Rest 3 minutes between sets
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)
Perform the following reps and percentages:
* Set 1 – 60% of 1-RM x 3 reps
* Set 2 – 75% of 1-RM x 2 reps
* Set 3 – 85% of 1-RM x 1 rep
* Set 4 – 90-95% of 1-RM x 1 rep
* Set 5 – 101-103% of 1-RM x 1 rep
* Set 6 (optional) – Exceed Set 5 weight
B.
Complete as many rounds and reps as possible in 6 minutes of:
15 Burpees
10 Push Press (75/55 lbs)
A. Purple-banded push-ups v. bench press (Bryan). Set 1 – 20 reps, set 2 – 18 reps, set 3 – 16 reps, set 4 – 14 reps, set 5 – 12 reps, set 6 – 10 reps.
B. Bryan – 4 rounds + 2 burpees.
I’m a few days behind. Made this up today.
A. Worked up to 105# for 3. Didn’t feel comfortable maxing out; inclined my back slightly so I wasn’t laying completely flat.
B. 3 Rounds rx’d
A: 125#/145#/165#/185#/197#f/197#f. Went for 2# pr but it wasn’t there.
B: 3rnds + 11reps rxd
A. 165,185,205,225,235,245,255,265
B. Overhead squat 120,150,180,205,245,265,275,285
C. Skipped
D. Finished
A. 125×3/155×2/175×1/190×1/205×1 (5# PR! Hahaha)
B. 3+18 Rx
Long time, no post. Driving on with the strength work, shoulder’s feeling good but still wary of more dynamic movements so keeping it vanilla for a while longer.
Conditioning is horrible. Did a simple E2MOM of 10 burpees, 10 strict PU and tapped out after 3 rds. Thought I was going to yak. Look forward to getting back on some METCONs.
A. Off 275. 165/205/235/255/255 again because I didn’t have a spotter. Don’t think I would have gotten 275 though.
B. 4 + 21 RX and UB.
Worked from 60 kg up to 100kg for 2 reps not done 100 kg in about 6 years
Did a rowing wod instead of B as I was coaching it
A. % off of 335… Not sure what 1rm is. 205/250/285/315/340f/325
B. 4rounds + 1 burpee
A. 85/ 105/ 120/130/135/145- stopped because I didn’t have a spotter old max 140#- new max 145# probably could have hit 150
B. 3r+ 8. Burpees killed
C. 25 lb swings 24kg+400m run x 2 rds – had a 33 hr duty so add a little from yesterday, but with 3-4 hrs of sleep 4 rounds wasn’t happen and I didn’t have my rope.
A1. 3 bench press @245#
A2. Hip thrust 3×5 @185#
B. W/35# DBs 3+12
A. 1RM 250# : 150/190/210/225/255(f)/245
B. 4 + 5 Rx
… dusty bench PR – dates back to March 16, 2012 …
A. Off of 225#. 135/170/190/205/225/235(fail)
B. 4+10 w/ 40# DBs since no bar was available.
C. 1 mile cool down run
A. Based off old 1RM of 260 (when I was doing 5/3/1): 155/195/220/235/255F/245. New 1RM will be 245. We don’t bench much!
B. 4+3 Rx