A.
Take 20 minutes to build to today’s 1-RM Push Press
B.
Complete as many rounds and reps as possible 3 minutes of:
5 Strict Pull-Ups
10 Russian Kettlebell Swings (32/24 kg)
15 Push-Ups
Rest 3 minutes, and reeat for a total of 3 working sets.
A.
Take 20 minutes to build to today’s 1-RM Push Press
B.
Complete as many rounds and reps as possible 3 minutes of:
5 Strict Pull-Ups
10 Russian Kettlebell Swings (32/24 kg)
15 Push-Ups
Rest 3 minutes, and reeat for a total of 3 working sets.
Your post was a standout read. The way you’ve articulated your points shows a lot of skill and understanding of the subject.
Your article is a perfect blend of information and storytelling. Really enjoyed it!
A. Worked up to 185: 95(3)-115(3)-135(3)-155(3)-165(2)-175(1)-185(1)
B. Used 40lb KB
1: 3rds+5
2: 2rds+20
3: 2rds+15
Pushups caught up to me halfway through the second set. Had to knock them out in 2’s and 3’s!
A) 195# I believe this to be a PR however I don’t have a record of it but, now I do.
B)Not Rx because I don’t have a heavy enough KB
KB@35
3
3
2+4
Those pull-ups and push-ups got spicy.
I suck at push press. ??♀️
A. 75, 86, 95, 105, 115, 120, 125f
I think my 1 rm is 125
B.
2 + 7 push ups.
2 + 11 push ups
2 + 7 push ups
Wanted three but push ups. ??♀️
Your push press weights look pretty good to me. You are strong and consistent, Janelle. Nothing to feel bad about here.
Thanks Ryan. I just haven’t made much progress in the last year with my pressing strength. Wanting to magically be able to press 50#s more ?
check out the goal worksheet on the home page! You can do this!
If you find the magic to make that happen, please share.
Those are solid numbers! One thing I have been doing is grabbing a light/medium db or kb in my warmups (especially on overhead days) and doing single arm push presses usually a couple sets of 5 on each side with a 1s pause at the top. I found this helps activate a lot of those smaller ancillary shoulder muscles and primes them for pushing or overhead stability.
Nice, I’ll give that a try. I always get weird pains in the shoulders and scaps when I press. I have to really focus on activating my lats, so It doesn’t hurt at the top of my shoulders. One arm presses should help build up whatever muscles are struggling. ?
Catching up. This summer’s schedule is going to be a challenge. My aging parents put their house on the market to move into a condo full time so they don’t have to do all the house stuff. Their house sold in 18 hours. I had to do a quick 400 mile (one way) trip to help with the fun. Next is family vacation and then a wedding in the same place where my parents were. Sheesh. All good stuff but crazy. Squats from 250lb 1RM 175×5 185×5 205×3 215×2 225×2 240×1 250×1 260×1. PR and it felt good. I missed… Read more »
Congrats on your PR Ryan!!
damn…you did all that in 109-degree heat??? #respect
To some extent I like the heat. It helps me embrace the suck but at that temp it just drains.
All that AND a new PR, congrats!!!
Thanks, BFS.
It’s hard when life gets so busy with big events, but man you put that aside and got the work done! Awesome job Ryan!
Thanks, Kevin. Same to you, sir!
A. Worked up to 115 failed 115. Not a good day to 1 RM, got dry needles, manipulated and had my QL attacked so I’m not surprised this is super low.
B. Felt my QL the whole workout lame
PU strict with bands
Otherwise RX
2r+15 /2r+15/2r+15
No second gear
C.tried ab work pissed my QL off more so attacked my QL some more
You mean thing. Seriously though, that isn’t fun. Hope it is better soon.
No second gear that day… but tomorrow’s another day and u are one of the most consistent athletes here. Feel better
Post for yesterday
Back Squat
Up to 330
Drop Sets
275 x 3, 250 x 4, 225 x 7, 205 x 8, 185 x 10
B.
Nice work, Chad. 1.5 workouts today.
That was impressive, drop setting the squats and still got almost 6rds… one helluva push press too
95-190 push press. Behind the neck
4 rounds
3 rounds
3 rounds
A. Up to 195# (5# PR) from the ground
B. American KBS w/ 45# plate 3; 2+12; 2+8
Clean and push press should be double bonus PR stars… just sayin…
⭐️⭐️ Thanks BFS⭐️⭐️ Maybe I should forget the rack on shoulder days
A) Front squat, in reps and kgs: 3 x 105 1 x 110 3 x 105 1 x 117.5 3 x 105 1 x 125 B) For time, 21 – 15 – 9: – Front squat 62.5 kgs – American KB Swing 30 kgs – 400 mts run after each round Time 16’35” Split FS in 18/3 (was going for UB), 10/5, UB; swings were 10/5/6, 10/5, UB. I feel like I pushed too hard on the first set of FS, if I had broken 15/6 I could have gained a few seconds there as well as in the swings;… Read more »
A. Up to 210 (5# PR). Felt good today.
B. Rx’d 3+5, 3+3, 3+4
UB pull up & KB swings throughout
Went 15,10/5,10/5 on push ups.
Congrats on your PR! You also kicked B’s ass nice work
Thanks!!
Pretty sore today, not my strongest effort, especially on push press, but happy to get in.
A.) up to 125. I believe my PR is 135.
B.) Mountain bike ride.
A. 3x3m AMRAP:
5 Strict pull ups, 10 KBS #70, 15 push ups
3 rounds + 18, 4 rounds, 4 rounds
You were flying on A
Thanks, I was trying to get into the 4th round but I could not go any faster. I was already unbroken and started pulling the kettlebell back down in the 2nd round.
Damn 4 rounds is legit. Awesome!!
A. Push Press up to 95kg/215#
B. As Rx 3+11 2+25 2+21
C. Limp Bizkit concert 1,5h mosh pit
Just scrolling through to see potential scores for B which im about to do, let’s call C aerobic capacity work!
Hotel WOD
Every 5 minutes for 30 minutes (6 sets) of:
300m Row / 10 SHSPU / 5 – 225# Backsquats
… time to complete 2:15 to 2:20 … UB SHSPU which was surprising …
Fancy Hotel with 225# of weight
Yea!! Throwing around 225 and doing SHPSU in the hotel gym. Please tell me other guests were there to witness this.
A. 175 lbs — I wanted 185 but it just wasn’t there!
B. With 28 kg KB:
— Set 1: 3 Rounds
— Set 2: 2 Rounds + 26
— Set 3: 2 Rounds + 15
Goal was to go unbroken each round, and boy did those push-ups get tough in the end.
You’re telling me! Good work Teddy.
By my late 2nd and full 3rd rd EVERYTHING was tough
21-18-15-12-9-6-3
Ring dips
Overhead squat 95 lb
Timecapped at 20 minutes
I had the round of three remaining.
I learned two things from this. 1. My overhead strength and stability has greatly improved over the last year, and 2. I have a long way to go.
Must’ve been a tough combo, nice work pushing it till the end
Nice takeaways. That’s a lot of work in 20 mins
Overhead squats always get me too brother!
Wicked… just wicked with that combo
Feel free to give it a try!
Hotel WOD #8
A. Tabata:
DB rows
Air squats
Push-ups
Sit-ups
DB hang C&P
Jumping lunges
B. 100 burpees for time: 6:39
great job on B! You’re probably at sub 6 min time for 100 burpees when fresh.
I was expecting 300 burpees…
impressive B tlh
A. (Last 1 RM 180) 5×95# / 4×115 / 3×135 / 2×145 / 1×155 / 1×165 (f,f) / 1×145 / 1×155 / 1×165
No power in push today. Thanks Nathan for posting that video the other day it helped me today
B. Rx: 2rds+21 / 3rds / 2rds+23
C. 4 sets full support on rings 30s on / 45s off ✅
Great work!
I notice that you do a lot of support holds on the rings…is this for tricep work or??
I’m working on the 8 static holds suggested by Brute (see video). I’m following linear progressions I made up for each of these based on my current abilities and keeping track with an excel spreadsheet. Simply trying to make incremental gains to get better at each of them hoping it will lead to a more solid foundation for gymnastics.
https://www.youtube.com/watch?v=BVR2JU7sRpg&feature=youtu.be
Joey, would you mind sharing that spreadsheet with me via email? nwylder at gmail dot com
great work joey, is that C as terrible as it looks….. you don’t have to answer, of course it is