Warm-Up.
Hip & Ankle CARs x 60 seconds per side
Couch Stretch x 60-90 seconds per side
Every 90 seconds for 9 minutes (2 sets):
Station 1 – 30 seconds Bear Crawl + 30 seconds Hollow Hold
Station 2 – 30 seconds per side of Paloff Hold Squats
Station 3 – Static Hang x 30-60 seconds (one set pronated, one supinated)
Followed by…
Every Minute on the Minute for 4 minutes (4 sets):
Back Squat x 3
Minute 1 – 50-55%
Minute 2 – 55-60%
Minute 3 – 60-65%
Minute 4 – 65-70%
Then…
A.
Every 2 minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 70-74% of 1-RM
*Set 2 – 5 reps @ 75-79%
*Set 3 – 3 reps @ 80-84%
*Set 4 – 2 reps @ 85-89%
*Set 5 – 2 reps @ 90-94%
*Sets 6-8 – 1 rep @ 95+%
B.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Wall Ball Shots (20/14 lbs)
10 Toes to Bar
Compare results to January 2, 2019.
Done.
BACK squats 1RM 290 lb
In the 12 minutes i did make 3 rounds.
A) worked up to 275# for sets 6-8
B) 4 +8 WB
Did yesterday’s
A. 3 assents both rounds
Hs hold. Got some 5-10 sec holds.
Rmu work – transitions and jumping
B. 10:21 – scaled to kipping HSPU
Pull ups 20/10/10/6/4
A1. 175, 205,215,235
A2. 245,255,275,295,305,325,330,335
B. 5+42
A. Back squat based off of 335
I only made it up to 305 today. I haven’t felt great all week and it showed today. Stupid weather!
B. Done 8 hours later
Tempo Bench press 5×5
41×1 at 165
A:98/105/112/119/126/135/134/133 kg
B: 3 rounds + 51 reps
Bye
Good work Diego!
June 17 WOD A1. Strict Shoulder Press x 1 65#/75/80/85/88(f,f)/87(f) ***20 GHD Sit Ups between sets A2. Max Push Press @ 70# – 15/15 B. Helen – 8:57 (43s slower than in Jan) 400m Run – Treadmill @ 8.5 mph (NY RAIN!!) 21 KB Swings @ 16KG – full swings all UB 12 Kipping Pull Ups – All UB C. Mini Me WOD with 8 yr old daughter 3 Rounds for time – 14:06 200m Run on Treadmill (4 mph / 8.5 mph) ***other person had to hold plate OH (5# / 25#) 10 Push Ups 10 Box Step Ups… Read more »
Strong presses esp on the max sets!
Did Monday’s:
Used the crossover symmetry that I got Luke for Father’s Day (no ulterior motive there ?) It was awesome!
A. Strict shoulder press x1
95#/95/105/105x/105
2 sets max push press with 85#- 12/12
B. “Helen”
Done with ring pull-ups and a three year old asking me to load his nerf gun again after every movement ?
11:50- we’re off to Cancún for a week! Hopefully we’ll get a few good hotel workouts in!
Great work on the Wod! I like the Father’s Day gift and the distractions too 🙂
Enjoy the sunshine!
A. Back Squat – Worked up to 225×5, focusing on technique, wasn’t feeling it to go heavy
B. 4 rounds + 40 DU + 9 WB
Got tripped up a few times on DU
A. 205-225-245-265-275-285-295-295
B. 5rds+40DUs+11WBs (did 5rds even on 1/2, so… improvement!)
Trained with a coach and one of the athletes from my gym today. We did the following workout: 10 min row at moderate pace 2′ rest EMOM 45′ (5 rounds each) 1′ – 2 unbroken rope climbs 2′ – 50 D.U. 3′ – 5 muscle bar (5, 5, 5, 4/1, 4/1) 4′ – 12 kipping HSPU 5 ‘- 10 burpees 6′ – 10 T2B 7′ – 8 2xDB box step overs (50lb) 8′ – 10′ – 300m run 20′ min rest 4 giant sets 10-8-6-4 bench press (135, 155, 165, 175) 10-10-8-8 biceps curls 8-8-6-6 box dip Max ring row… Read more »
4r+wbs 10
Good morning everybody…
A. went 245 for 2 on set 3 and shut it down after that. dropped to 135 for 10 for 3 sets.
B. 5+19; subbed thrusters with bar. round times:
1:55/2:21/2:13/2:46/2:28/:17
Did a Pure Barre class with my daughter last night, so was a little draggy this morning.
Fast on B! Smart on A!
Morning all, B looks like a real shoulder burner. Rest day today before the spartan super tomorrow. Feeling good, slightly nervous as furthest i’ve run is 6km, and this is at least 10km…got to trust the fitness and invictus mindset will get me through!
You will smash it James! Have fun man!
Thanks Simo, all about the fun! Nice going UB on the TTB today, and for getting the work in.
Good luck. You’ll be fine.
Thanks Chris, feeling more confident after the kind words!
You’re going to crush it. Full effort! And have fun!!
Hope to represent you all well! Shame there aren’t any thruster stations like at TMX…
Go crush it!
Morning ya all!
A.
Backs squat as described up to 145 kg/150 wasn’t there just yet.
B.
40 DUs tripped one each round
20 WB UB
10 TTB UB/UB/6.4/5.5
4+20
I really didn’t want to do this but I just did. Keep me accountable. TY!
Was breathing like a steam train. Had to catch breath a lot.
Nice job today Simo. I almost skipped today entirely but I wouldn’t be able to forgive myself if I did!
Hah. Dito! Thanks Chris!
Good job going for it Simo!