A.
Four sets of:
Bulgarian Split Squat x 4-6 reps @ 41X1
Rest 3 minutes
Go heavy on these!
B.
Three rounds for time of:
400 Meter Run
50 Double-Unders
15 Overhead Squats (95/65 lbs)
A.
Four sets of:
Bulgarian Split Squat x 4-6 reps @ 41X1
Rest 3 minutes
Go heavy on these!
B.
Three rounds for time of:
400 Meter Run
50 Double-Unders
15 Overhead Squats (95/65 lbs)
A. Deadlift
Worked up to a 3 rep max
275lb
The strap wasn’t really feeling right. Felt/worked a bit better doing Sumo DL. Back to the drawing board maybe.
B. 4 rds + 7 burpees
A. 20, 25, 30, x 6 35 x 5
B. 10:58
RX
A) Bulgarian split: I did five reps each leg of 95, 135, 165, 185 and 205.
B) 12:03 RX’d in the SoCal desert at 107 degrees. Was a blast ? Hahaha
A. 50, 50, 65, 65
B. Subbed 400 meters run for 500 meters row. Took 11:11. My legs and grip were smoked.
A) all X6, 35/40/45/50
B) with 95# FS, 12:51
Glutes on fire
A) 25# 5 reps each set
B) modified to 40 DUs and 10 OHS @ 75# 12:41
Been out of the workout game for awhile. After reading your “Why should I post” article I’ve decided to track and share my progress as I get back in to things.
A. 4×6 BSS at 45#
B. 21:12 (Ran a little longer than 400m and used 65# for OHS) Slow bc the OHS took forever
Welcome back! Let us know how we can help. Have you set some goals?
Generally I want to get stronger but also maintain cardio and speed. Specific goals would be to gain 15# of muscle (I’m at 160 want to be 175) and increase all of my Olympic lifts.
B. As Rx. 10:21. Tripped once on each set of du’s, ohs ub. Should have pushed a bit harder on the runs.
A. 4×10 with 35 dumbbells and my body armor.
B. Wanted to do something with my armor so I did aerobic capacity wod.
40-30-20-10
Airdyne calories
Push-ups
Air squats
21:24
A. 4×6 with 55’s @ tempo
B. Rx’d 10:11. UB OHS but messed up 2x’s on last round of DU’s
Had to do B 1st to work in with someone else at the office gym. It made those Bulgarian split squats fun!
A. Bulgarian split squat @ 41X1
35# plate each hand x 5 reps all sets
(tried to go heavier but couldnt keep the tempo)
***between each set I did
Set 1 – 10 HSPU + 25 secured foot sit ups
Set 2 – 10 HSPU + side plank reach understand x 15 each side
Set 3 – 10 HSPU + 25 abmat sit ups
Set 4 – 10 HSPU + 100 standing knees to elbows
B. Rx – 4:09 / 5:56 / 4:35 = 14:40
OHS all UB….but DU’s did not want to play nicely today….
A. 50 lb DBs x 6 reps @ 41X1 — all four sets
B. Scaled (45 lbs): 12’28”
C. Knee Rehab + R.I.C.E (1 hour)
Beach WOD 24:50
6 rounds
24 squats
24 push-ups
24 lunges
400m
Probably wasn’t 400m but the sand made up the diff
That’s awesome…hope vaca has been wonderful! I’m on vaca this upcoming week…spending most of the week at the lake…but my jeep will be full of KB and DB so that I can do what I can do.
My results from today:
Part A. “Fitness”
Three Sets:
Bulgarian Split Squats x 8-10 each leg @ 30X0 (55# x 10, 60# x 10, 65# x 8)
Turkish Get-Ups x 2-3 each side (53# x 3, 55# x 3, 60# x 2)
Russian Step-Ups x 10 each leg (bodyweight for speed)
Part B.
Tabata Row x 8 sets
Meters: 109, 107, 102, 98, 94, 88, 82, 85
Anyone have a ratio to Target for BSS to back squat or anything for this tempo?
The tempo makes it a little different than what we would normally prescribe as the ultimate goal in life. For the 6-8 rep range @ 30X1 tempo, we would say 1/3 of your bodyweight in each hand. Probably pretty close to that would be an ultimate life goal for this rep range and tempo, maybe a little less.
B) 9:56 rx
Yay for Bulgarian Split Squat Day! I am personally going to do Fitness today so I can also do TGU and Russian Step-Ups. This is the perfect thing to add into your warm-up today: Sit All Day? Try This Before You Workout https://www.crossfitinvictus.com/blog/sit-day-try-workout/ The numerous benefits of the Bulgarian split squat: – Beginners will develop balance and hip flexibility, along with strength, size, and the all-important ability to endure a high level of discomfort while training. – When more advanced lifters load up the exercise, they can apply huge weights to their leg muscles with limited spinal compression. – The… Read more »
A. BSS 41X1 w/ DBs: 6 w/ 65s, 70s, 75s, 80s
… oddly enough that tempo made this “easier” … I’m sure when Coach posts I’ll realize I should have been in the 100s
B. As Rx: 9:20
… OHS were UB but ragged … low back is a little tight … wonder why … have a good weekend folks.
Flying Fast man!
A.
Used DBs in each hand
50# x 4, 60# x 4, 60# x 4, Bodyweight x 6
Wasn’t keeping the tempo so dropped to BW to match.
B.
Scaled OHS to 75#
Time – 13:49
Good Times!!!!!!!!!!!
Coming back from a year off (meniscus small tear).
A. Done. Up to 65# on bar.
B. Underestimated as usual. Scaled ohs to 75# with 12:50.
Knee feeling great!
Have a great weekend!
Welcome back
Thank you!!
Great work.
Thank you!
Welcome back, Dave! Glad to hear that you’re knee is feeling great. Let me know if you ever need any modifications, tips, etc.
Thank you very much!!