A.
Three sets of:
Front Squat x 4-6 reps @ 41X1
Rest 2 minutes
Weighted Pull-Ups x 2-3 reps @ 2110
Rest 2 minutes
B.
Five sets for times of:
15 Wall Ball Shots
15 Pull-Ups
Rest 60 seconds
A.
Three sets of:
Front Squat x 4-6 reps @ 41X1
Rest 2 minutes
Weighted Pull-Ups x 2-3 reps @ 2110
Rest 2 minutes
B.
Five sets for times of:
15 Wall Ball Shots
15 Pull-Ups
Rest 60 seconds
Part A.
Front Squats at tempo:
6 x40kg/5x45kg/5x45kg
B.12:10
Did it on monday.
A. Front squat: 6×196, 220, 220
Pull ups: 3x 50, 60, 65
B. :47, :47, :49, :49, :54
Did all butterflies pull up unbroken until last set. Broke last set 12-3.
Posting from Monday..
A1. 145/155/165
A2. Used 25 lb dbell
B. 1:03/1:15/1:05/1:04/1:00 with 16lb med ball
B) :51/:53:/:54/:53/:59
Rx+ with 30# WB
A. Not feeling great today
205, 224, 225
53, 73, 88
B. With 16 lb ball – shoulder messed up since Friday?
:51
:52
:54
1:14
1:32
Finished!
What happened to the shoulder?
Not sure. It’s just real sore…I noticed it while washing the car on Sunday. I think that I must have strained my right deltoid while attempting to perform snatches and overhead squats on Friday. Didn’t feel anything then, but man was it sore Sunday and yesterday. Pretty sore this morning too.
Part A.
Front Squats at tempo:
6 @ 50kg
6 @ 60kg
4 @ 60kg
Weighted Pull-Ups:
2 @ 20kg
2 @ 20kg
2 @ 25kg
Part B.
9:34 all unbroken
A1. 50kgx6, 60kgx6, 70kgx5 @tempo
A2. 12,5kgx3, 15kgx3, 15kgx3
B. 1:00/1:01/1:01/1:07/1:18 Total 9:27
A. Front Squats
3 x 4-6 @ tempo
185×6 195×5 200×6
Weighted pull-ups
3×3 w/ 60lbs @tempp
B. 9:35 total time
Traveling for work so I am just glad I had time to workout.
Ran a mile
30 jump squats
15 push-ups
30 box jumps
15 push-ups
30 Bulgarian split squats per leg
15 push-ups
30 air squats
15:34
104 outside in NorCal today. I was dying…
A1. Front Squat: 185 x 6 reps @ 41X1 each set
A2. Weighted Pull-ups: 45 x 3 reps @ 2110 each set
B. Rx w/ 20 lb MB:
(All Unbroken)
Set 1: 45″
Set 2: 46″
Set 3: 53″
Set 4: 55″
Set 5: 1’02” — I was banking on getting under 1’00” but just couldn’t do it!
C. Knee Rehab + R.I.C.E (1 hour)
I have heat empathy for you, Teddy. Our garage gym has no AC and is on the West side of the house so it is usually hotter inside than outside. I am sure it builds character or something.
Haha! I heard of something like that too Ryan 🙂
Today is the birthday of Uruguay’s founding father, so the boxes here do a Hero wod in his honor. A) “Artigas” https://en.wikipedia.org/wiki/Jos%C3%A9_Gervasio_Artigas : A.1) 1000 mts run A.2) 19 rounds: – 1 BMU (scaled to Jumping BMU with 24” box) – 7 air squats – 6 american kb swings (24 kgs) – 4 HSPU (scaled to 2 abmats but did them all strict) Time: 34:33 (timecap was 35 min) My run was completed in 5:15, I think I only failed like 2 JBMU and 3 SHSPU in the entire wod, everything else was done unbroken. One very cool thing was… Read more »
Great job Jorge! That looks brutal.
A1: fs with 135#
A2: 25# for pullups 3 each set
B: 20# wall ball i didnt write down individual rounds: 10:05
A) 140×6; 150×6; 160×4 @ tempo (ouch), with sets of 10 weighted GHD extensions in between.
B) Ran a few miles @ an 8:45ish pace. Shoulder is aching badly, so doing everything I can to stay active, but safe. Surgery is in 15 days!
best of luck with the surgery holly
Thanks so much Jorge!
Good luck Holly! I’m unfortunately speaking from personal experience, but you will definitely bounce back!
Keep us posted with your progress, especially post-op!
Thanks Teddy, and I sure will!
A1. 6×155/6×165/4×175
A2. 3×35/2×40/1×40
B. As Rx. 1:01/:59/1:07/1:11/1:25. Total time 9:43. Started to break pull-ups in rd 3. Grip is toast.
A. Did the Fitness portion
Goblet squats #70×10
Pull-ups at 5111: 70#x3
Lateral lunges
Push-up at tempo x 10
B. As Rx (15/15): 56s each rd., had to run inside to use pull-up bar. U/b on all.
A. 3sets
FS @41×1 105-6/
Reps/110-6/115-6. Had my husband count the 4sec holy cow does that make a difference
PU body wt-2/2/2
B. 5 sets
WB 15reps @14#
15 pull-ups strict w red and blue band (no grip strength)
1. 1:48
2. 1:39
3. 1:57
4. 2:03
5. 2:00
C 1 min front plank
Still recovering from Montezuma’s Revenge last week but feeling about 90% today. Yay!
Part A.
Front Squats at a super fun tempo:
6 @ 165#
6 @ 175#
4 @ 180#
Weighted Pull-Ups:
3 @ 25#
3 @ 30#
2 @ 35#
Part B.
Ski Erg x 8 sets of 30s work/30s rest
(145-160m/set)
Part C.
5-Minutes of 30# Weighted Banded Marching
Question about the pull ups should we do these supinated or pronated? Definitely gonna make a difference to the numbers
Normally when we say pull-ups we mean pronated unless otherwise noted. Either would be fine in this case though. What did you go with? How have you been?
Went with pronated, figured it would say otherwise.
Been good, had a crazy couple months. Glad to be back again ? Hopefully there are no more distractions for a bit.
A. 205 Pounds and 25 Pounds Plate for the Front Squat and Pull Up tempo, respectively.
B. Scaled to 10 WBS and 10 Pull Ups
Goal was to do each movement unbroken.
Split times,
:40 :40 :40 :45 1:15
Goal failed.
A1. Up to 155#
A2. 2/3 reps with 35# max
B. 1:10/1:15/1:15/1:20/1:21 with 20# ball.
A1. 245 for 4 each set, it felt heavy today
A2. 3 with 50 lbs.
B. 55/56/57/55/54 – only have an 11 lbs. ball