PERFORMANCE
Warm-Up.
Two sets of:
Passive Supinated Hang on Pull-up Bar x 30 seconds
Dead Bug x 30 seconds
Followed by…
Two sets of:
“Dumbbell Clean Warm-Up”
Squeeze Dumbbell Romanian Deadlift x 10
Single-Arm Dumbbell Hang Power Clean x 5 per side
Pause Push-Press x 5 per side
Then…
A.
Five sets of:
Barbell Z-Press x 5 reps
Rest 75 seconds
Weighted Strict Pull-Up x 5 reps
Rest 75 seconds
Build over the course of the five sets to today’s heavy 5-RM for both movements.
B.
Four rounds for time of:
500 Meter Row or 30/22 Calories of Assault Bike
12 Ground to Overhead (115/75 lbs)
12 Chest-to-Bar Pull-Ups
A)
from 30 to 50 kg
from 4 to 12 kg weight
B) scaled time cap 12m
Row
50 kg c&j
12 c2b single (problems here)
A.
z press 65-75-85-95-105
pullups 25-30-35-40-50f 3 reps
B. Rx 23:11 with e bike 30 cals
Only time for A.
115, 115, 125, 125, 125×3
All pull-ups done with 40 lb weighted vest.
A. Z press (moved to seated after first set with no low rack): 65-115-125-135-140(only 4)
B. 22:14 Rx with Row
B was a struggle today, especially the row. Almost gave up after 2 rounds, but kept going.
Z press
95-95-125-135-145
Weighted pull-ups 20lb
Run 500
12 ctbpu
12 gtoh 115
20:20
A. Bb z press: 35#/55/65/70/75
Pull-ups: body weight
B. Only had time for 3 rounds: 18:53
Did the rower and power snatch.
A. 45-105, 20lb vest PUs
B. 22:58
A. BB Z-Press x 5 – 35#, 45, 55, 65, 72×4
Weighted Pull Ups – 5#, 7.5, 10, 10, 10
***first 3 sets of pull ups done 4/1 then 3/1/1 last 2 sets
***Note to self…start Zpress heavier!
B. 4 Rounds for time – RX – 22:54
Row 500m – 2:12/2:14/2:17/2:17
G2OH @ 75# – done as C&J 7/5 all rounds
C2B – kipping singles
Round times – 5:25 / 5:50 / 5:54 / 5:45
Anyone else’s legs not wanna work?
Anyways.
Z presses and pull ups (20# vest)
Workout with
400m run and 1 barbell with multiple people
16:22
Great work on that metcon for your legs not to wanna work! I had absolutely NO leg drive on the rower or G2OH which made for fatigued arms for C2Bs!
The runs were definitely a recovery. Pull ups were unbroken and G2OH were clean and jerks 8/4 or 7/5
But thank you.
B.
30 CAL/400 m run/400m run/30 CAL
95# G2Oh
Pull ups
18:34
A.
95/125/145/145/150 (missed on 4th rep, OH strict is a big weakness)
40/40/45/50/55# (BW 250#)
B.
21:59
30 Cal Echo Bike
12 G2OH 115#
1st round (12 Chest to Bar, but our bars here are awful)
2-4 rounds 12 pull ups (4/4/4, 8/4, 7/3/2)
*If anyone has suggestions on improving really slick and new bars, please let me know.
**I’m not above purchasing a bar that will give me traction, don’t like slipping off on these.
***Have a great day from the East Coast and enjoy your training
My bar used to be really slick also…not a stylish coated Rogue bar or anything but an extremely well-built home version..over time (7 years) and LOTS of chalk it’s much better! I use traditional chalk, but I’m told that the liquid works much better in these situations…I’ve never tried it, but maybe someone else has and can advise.
Great work today Getty…all the way around!!
Thanks Candy, great work today as well, you crushed it!
Yeah, I’m a hot mess and it gets humid real quick in the box, I’ll try getting a bit more aggressive with the chalk and if not get some liquid.
My current box is a year old and so it’s in some serious need of breaking in.