Warm-Up.
Wall Slides x 10 reps @ 2020
Y’s, T’s & W’s x 5 reps each
Followed by…
Three Sets:
Assault Bike (or Double-Under Practice) x 30 seconds
Pec Activation x 60 seconds
Rest 30 seconds
Then…
A.
Five sets of:
Push Press x 5-6 reps @ 11X2
Rest 2 minutes
Note the tempo – you must pause for one-second in the front-rack position between every lift, then pause two full seconds with the load overhead before re-racking the weight. Use the first two sets to build to a relatively heavy load, and perform the final three sets at a load that you can complete 5 reps, but the 6th rep will be extremely challenging to make.
B.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Alternating Dumbbell Snatches (55/35 lbs)
80-Foot Single-Arm Dumbbell Overhead Walking Lunges (55/35 lbs – 40-feet down and back, switch arms on return back)
A) 115, 135, 155,155,155
B) 4 rds, scaled db overhead lunge to 35#. Due to a old shoulder injury I can’t stabilize heavy weight over head on my left arm.
Skipped A because of lack of time.
B. 3 rounds + 56 reps. 35# DB Was trying to finish the snatch but my transitions were too slow earlier in the work out. All movements UB except for 1 trip on the last round of DU.
Push press 160lbs 4reps
3 rounds de (40 double unders, 20 single dumble Snatch, 80ft of lunes overhead dumbell) in 12 min
A. Worked through 135lb for the last 3 sets.
B. 3+37 Rx except for @35lb db – that sucked. The warmup through the workout crushed the shoulders.
Make a mental note about how much/what type of shoulder warm-up you do best with. We just starting this push press cycle so you’ll be able to utilize that strategy for the next couple months.
Thanks for the feedback. I’ve been doing the same stretching routine for 5 years. Static stretches. Do you think I should continue same or do you recommend your daily warmups instead of static? Never really thought much about it. I rarely do the warmups and just do stretching.
There is definitely room for static stretching, especially if you are still seeing some benefits. However, there is more to be said for other types of stretching where you are able to control your body in the stretched position (versus using a tool to get you there and past where you have control). You can look to the videos we post on Mondays on the blog for ideas. What I found for myself is that I hit a point where the static stretching wasn’t making a difference in my ROM. I really noticed it with my thoracic while snowboarding. Once… Read more »
6/22 WOD
1- 4+23
2- 4+2 (30# Devils Press)
3- 3+18
Haha at first I didn’t see that this was from 6/22 and was impressed you subbed in the Devil’s Press! 🙂 Great job on it! That was a tough one.
June 20 WOD
A1. Rope Climbs 3 Legless (working on not kipping and legless decent)
A2. Freestanding HS – UGH is all I got for this
A3. RMU technique work – False grip transition work
B. For Time – 14:35
1000m Row – 4:30
30 Strict HSPU – with abmat 8/3/2/3/2/2/4/3/2/1
30 Strict Pull Ups – all singles
What are your woes with the HS?
There are a couple things that I would love to be able to do at my age…HSwalk and MU! I work on them, but without an actual live coach it just gets a little frustrating.
A. Did Push-Press and added in side planks every set. 105 lbs x 6 reps; 115 lbs x 6 reps; 125 lbs x 5 reps; 135 lbs x 5 reps; 140 lbs x 5 reps
B. Used a 30 lbs DB – 4 rounds + 10 Double-Unders
This looks great but went off script today with a friend sending a challenge.
800m run
40 thrusters 95/65
40 bar over burpees
600m run
30
30
400m run
20
20
30 min time cap.
Took me either 25:10 or 26:10.
Always a good workout when you can’t remember your time!
Evening session:
3 sets
Kettlebell bench press max reps 32 kg x14/12/12
Sideplank 60s each
BB row 8×80/90/90
3 sets
Incline DB bench press x12-15 22,5 kg
Push ups Max reps x12/10/8
3 Sets
Biceps curls IT/ET 15 kg DB/7,5 DBs
You know what would be good to add into evening sessions? 🙂 I’ve been trying to incorporate Parallette Shoot Throughs at least once a week in my supplemental work. I actually used them in the conditioning piece for this workout (I’m working around some injuries) and they are embarrassingly difficult.
https://youtu.be/Ip4vd5Qw7CM
Strong hip action! Great idea, thank you very much appreciated! I will definitely look into it!
A. 135×6, 155×6, 165×4, 155×6, 155×5
B. Done Rx. Two rounds, 20 DB snatches. That DB got heavy overhead quick.
WavyDave! Great to see you!!
I’ve been nursing a strained Achilles for the past few weeks, avoiding dynamic loading but I’m back and ready to do more than bodybuilding workouts this week.
A. Up to 6×155, the 2 second pause at the top was more challenging than I expected.
B. I avoided the DUs and finished 4 rounds even right before the buzzer.
C. Finished with x-over symmetry and banded hip work. Hips were tight after some sled work yesterday!
Nice! Well done Horn!
Way to be smart Longhorn. We need you to get healed up so you can set the pace for us!
Glad to hear you’re back at it! How did you find the sled on the Achilles? I feel like my calves are usually burning with sled work.
A. 135×6, 135×6, 145×6, 145×6, 155×5
I felt so good at those other weights I wanted to push the last set. 155 is definitely a 5rm for me even at tempo!
B. Rx 3+14 snatches. I should have gotten 4, but I had some “help” part way through!
P to the R! Great job!!
Tough today (35 degrees here in Italy) but great work for shoulders..
Warm-up pec did it with the Wall ball, was very useful!
A. 60-55(6)-60-65-60(6) KG
B. As RX (DB@25KG) did 2 rounds + 10DB.
Have fun!
Love that pec warm-up!
Hi,
Warm-up
A: 50/60/70/75(only 3 reps)/72.5(only 4 reps) kg
B: 2 rounds + 60 reps
Stretching
Have a good day.
Good Okinawa night! 21:40 here Got a VERY good warmup with pec and tricep activation, lat release, tricep release, and t-spine mobilization (my overhead mobility is not good). A. 5 sets: PP x5-6 @ 11X2 [115/135/155 (easy)/165 (more challenging)] all 6 reps 185×5 (hard!) B. AMRAP 12 min: 40 DU, 20 Alt DB snatch 50#, 80 ft walking single DB lunge Modified to front rack single DB lunges—OH mobility no great for this and wanted the cardio push, not technical movement challenge. 3 rounds + 12 DB snatches (did one round of OH lunges, then swapped). New Metcon sport shoes… Read more »
Sounds like an awesome new setup, enjoy the gains!
Thanks, James! Good to hear from you!
Toiling in heat and humidity is my burden as well, 94 in the garage this morning at 5:30am. Get your hands on some nuun tablets or similar if you can, they help a ton! Great work today.
I agreed to go back to South Texas for 10 days! Ahhhhh!
Good morning everybody…
A. 135# for all rounds
B. 3+23 dubs; scaled to 50# 1st round then did 50# snatch and 30# oh lunge in rounds 2 and 3. shoulders have no stamina
Good push! Today was a tough one for the OH movements.
Had great fun at Spartan super over the weekend. Finished in 2hrs 10, and only 1 set of 30 penalty burpees (from rotating set of monkey bars) out of the 30 or so obstacles. Terrain very hilly and uneven underfoot throughout, which made the 13km feel a lot longer! A. 5 sets, done every 2 mins 1 tempo pause front squat at 53×1 1 front squat 60 65 70 70 70% B. Jackie. Previous time 8.07 last April. Today 6.43! Row 3.46 (inc transition) 1.51 split Thrusters 1.51 – didn’t put the bar down or rest in the hang. A… Read more »
Great time James! I thought about doing Jackie today, but I did the “heavy” version, with 65lb barbell and C2B.
Thanks Raphael! The heavy version looks tough!! The transition from running to the pullup bar in my gym is pretty difficult so went for the standard version.
A.
Push press at tempo
80kg x 5, 90kg x 5, 100kg x 5 for 3 sets.
Hard to maintain the tempo on the negative, sore on the wrists holding at the top too, but I managed it. Rested in the front rack – with locked out legs, not in the bottom of the dip..
B.
Metcon was subbed because of sore joints (I’m getting old!)
I did 12 min amrap of 40single unders + 20 DB snatch (22.5kg) + 20 unweighted lunges.
5 rounds + single unders + 20 DB snatches.
No breaks. Tough!
Very heavy load at push Press. ?
A.
PP 5-6 reps as described
65kgx6/75×5/80×5/80×5/80×5
B.
40 DUs
20 DB snatches 22,5 kg
2 lanes DB lunges
3 rds + 52 reps
Strong work on B, shoulders must have been burning
Thanks James! I have to say it was manageable, shoulders is the only bodypart seems to have a higher tolerance. Big focus for me has to be proper breathing again.
Luke and Anika
Did Saturday’s three couplets in the greatest hotel gym ever. Club Med Yucatán in Cancún has a full Rogue rack, bars, plates, boxes, kb’s, etc. We would post a picture but we can’t figure out how. Additionally, scores for each round have been erased by mucho margaritas. WOD was fun and we are excited to be on a vacation where we can actually keep up with everyone!!
Sounds like an awesome spot! Enjoy the vacation
Start your day with “sueros” and you’ll be fine! 🙂