A.
Take 15 minutes to build to today’s 5-RM Single-Arm DB Press
Alternate arms as you’re building, always starting with your non-dominant arm.
B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Power Cleans (135/95 lbs)
12 Push Presses (135/95 lbs)
12 Front-Racked Alternating Reverse Lunges (135/95 lbs)
A. Bryan* (Iced Latte – 3 rounds for time – 15 deadlifts 225#/125#, 15 HSPUs, 10 chest to bar pull-ups) – 12:30. Christy – 14:04.
A. 60 didn’t think I could get 65… Maybe next time
B. Scaled to 115. 4 rounds plus 2 cleans
A.Done 5×5- 50lbs
B. 3+18- scaled to 115
One day late (did 17.5 Sunday, Performance Saturday on Monday, and Performance Monday on Tuesday) – ready for a break!
A. 30# both arms. Got 35# 2x Left, 2x Right. (I was worried that I’d get 2x Left and 5x Right, so overall I’m more balanced that I feared. Right was definitely easier though.)
B. Scaled to 80#. 3rds+2
A. Worked up to #65 DB 5RM. Tried for 75, and got 2 reps on my right side.
B. 3+13reps RX, made it my goal to try and go unbroken on my push presses, succeeded on my second round!
A. 75lbs x5 for left side. 85lbs x3 for right.
B. 3 rounds + 4 Rx at 135lbs
A: up to 50lb x 5
B: 3rd + 1 @ 95lb.
Mobility work with mace.
WU. 2X 400 m run, 15 sit-ups&45# barbell strict Press X 8
A. 45X5; 55X5; 60X5; 60X L-3&R-4; 55X5; 60X4
B. 125# 2 + 21, should have scaled to 110 or 115
45# x5 2 rounds
3 rounds plus 10 pp
A. 185# Strict Press ( highest DB is 50#)
B.
3+21 Rx
Finally did 17.5….
As Rx 15:44. That was awful.
A. 185#
Used barbell since I lack a bomb ass DB rack in the garage yet.
B.
3+21 Rx
A. 50 did 2 sets cause it was the heaviest available
B. Rx 3+17
A. 35 kgs,
B. 3 rounds + 5 or 7 PC. Rx.
A. 50 lb dbell
B. 4+8 .. rx Tough one !
Smoked it!
A. 50×5 both arms, 55×4 both arms.
B. Back’s been tight the last few days and I think it’s because I haven’t kept up stretching and foam rolling my hip flexors. So I’ve stayed away from most movements until I get control of this little monster.
So instead I did a treadmill workout escalating in incline and intensity and then back down. 40 minutes. Soon I will be back with the weights!
Running can cause tight hips too so make sure you keep up on the stretching after too!
A. Worked up to 50# on both arms x 5. Tried for 55# and got 3 on my right side, none on my left.
B. I worked on my C&J
C. Burn 30 workout with my class (conditioning)
A. Up to 35# both arms (40# got 2 with non-dominant arm / 0 with dominant arm)
B. 2+34 RX
Push Press got tough fast…I think the 3rd set of them was more like a Push Jerk
Topped off the day with
10 x tire flips
100 x tire S hammer each arm @ 10# S hammer
Tire flips! Fun!
A. Up to 35# both arms couldn’t push 40# without knee bend
B. RX 3+17
Rd1 – unbroken pc/pp
Rd 2 – pc 7/4 /1unbroken pp
Rd 3- pc 7/4/1; unbroken pp
Rd 3- pc 3/4/4/1 ;5 pp
Front rack reverse lunges were all over the map mainly 6/6; but last rd was 4/4/4
Reverse lunges slowed me down a ton
So strong! What was the hardest part of the lunges? The legs, the midline or the rack?
Legs!!! I can hold the rack but the reverse motion is weak! My lunges are weak overall.
Well,
This years goals were not accomplished as I haven’t did squat in a couple months.
You know what?
Today’s goal was accomplished and so was yesterdays.
I’ll deal with tomorrows when it gets here.
A. Barbell 135#
B. 3 rounds 95#
sub’d muscle power clean and 24 reps for reverse lunges
Congrats on two days of goals in a row! Good perspective. 🙂