Workout of the Day
A.
Four sets of:
Single-Arm Kettlebell or Dumbbell Bench Press x 8 reps each @ 2012
Rest 2 minutes
B.
Three sets of:
60 seconds of Max Reps Strict Supinated-Grip Pull-Ups
Rest 60 seconds
60 seconds of Hollow Hold or Rocks
Rest 60 seconds
60 seconds of Max Distance Handstand Walk or Nose-to-Wall Handstand Hold
Rest 60 seconds
A. Didn’t get 8 at 120. 100 seemed like a good weight for this.
B. Complete with Holds averaged 10 pull-ups per round.
A) 50,50,50,80,80, I guess our gym needs some options between 50 and 80…
B) 8,8,8,6,6
Rocks
Nose to wall, can’t walk yet
A. 1-arm DB BP: 8 x 65-70-75-80 ea
B. 3 sets:
PU 22-17-18
Hollow rocks
HS Walks approx 30′-35′-40′
Sweet handstand walking!
A. 2×8 @ 44# KB, 2×8 @ 53# KB
B. Supinated strict pull-ups/Hollow rocks/HSPUs:
1) 13/27/9
2) 14/28/11
3) 14/28/10
Nice job, Aaron! How were your hands today?
Hands are good enough to grip the pull-up bar today thanks to diligent Neosporin use 🙂
Rest day Monday. Will make it up when I’m back in the box this week.
A. 9 kg/ 12kg/16kg…then my shoulder stitches started to hurt on both sides/dropped down to 12kg…pain went away.
B. No pull up bar so tried supinated push-ups on Dumbbells ….super fun!!
15/16/15
Hollow rocks
Hs hold against the wall…..long ways away since my 80ft at last year’s regionals.
Steady comeback! Keep playing it smart and you’ll crush your old self!
A. Went with the barbell because my dumbbells aren’t extensive enough to go heavier yet.
55/65/75/85 (felt good, no back issues – but I need to go heavier next time.
B1. 22/21/23 (green band)
B2. No issues
B3. Handstand holds – needed to break it down 20 second hold, 5 second reset, back up – until complete. I need to work on this.
More weight is great! Keep working those handstands. They are great to throw in as a warm-up on shoulder day or a finisher on non-shoulder day. 🙂
A: 45# 1-2/55# 3-4
B: 15/15/13
Hollow rock holds 30 sec max holds
10m walks
Nice, Vic!
A. 50# db did 5 sets of 10×10 ab work in between sets
B1. Green band. 9/8/6
B2. Completed hollow rocks
B3. First set worked on just getting the handstand. Next two sets I finally was able to get my balance and walked 5 feet then was able to get about 8 feet on last one. Still have a long way to go but this is so exciting for me to have finally found that balance point. Now just need to practice keeping it while walking.
Super exciting! Keep practicing!
Joan- Back work (rows, pullups)
Then swimming 22 laps
Odette: did wod from April 23rd I think…the 30 min EMOM with burpees, DU, and KB swings…she was able to complete all except only about 3-4 double unders in the 40 second period….she was struggling with DUs today
Yikes, was that her choice?! 🙂 Nice work, team!
Yes so she wouldnt have to drive 30 miles to the wod, instead sonething she can do at home
A. Done with 75#db
B. 20,16,15
About :30 holds :30 rocks all sets
2 sets of walk practice, last set did nose to wall holds which were harder than I expected
Woo hoo – 75’s!
A. Subbed strict press. Did 4 sets of 8 at 65# (only got 6 on the last set). Tried to stick to tempo as much as possible.
B. strict pull-ups with red band: 9-8-6
limited space for handstand walk in the garage so did handstand hold but facing away from the wall so I could have an easy escape if needed :50-:60-:60
Have you ever tried corner press (https://www.youtube.com/watch?v=NrwAI1rk_Qc) ? Or incline bench? Just to mix it up if you get bored.
I have not tried the corner press. Thanks! I would have probably tried to bench had I been at the gym, but was at home in the garage. Will definitely switch things up with these two suggestions.
A.
all sets with 15 kg – tried 20 kg on the third set, but only got 5 reps
B.
chin-ups only 2-3 reps, but did them strict without band for the first time!
60 seconds unbroken hollow rocks
nose to wall handstand hold
Glad you tried. 🙂 And five reps isn’t too shabby with a 20kg! A way to get in all the prescribed reps when you have limited DB choices is to push press the last few and do a slow negative. Kind of like a jumping pull-up. So you would do the 5 strict then do another 3 push press @ 21X1 tempo.
55, 65, 75, 75 lb db x 8 on all sets
Completed 2nd part with handstand wall holds
2 mile run for warm up
Nice work, Bill!
55, 65, 70, and 70 lb db.
Completed 2nd part with wall handstand holds
Also did 2 mile run as warmup
A. 2×8 @32kg then 2×12 @24kg
B. 10/10/9 w/c2b, hollow rocks, HS hold
Whoot! Nice work! How’s the knee today?
A. 70# DB for all sets. Pretty tough.
B. 20/17/16 Pull-ups
Hollow holds UB first set only. Broke once on sets 2 & 3.
I’m decent at HS walks, so I did HS holds (nose to wall)
Holy dumbbells, Jon! Great work on everything today!
A. 65# first set, 70# DBs for the rest.
B. 20/18/15 pull-ups
60 sec hollow hold, not U/B though. Hate this movement.
23/25/20 meters HS Walk.
Yeah, bust those 70’s!
A 44, 52 , 57 form faded , back to 52 lb
B . 8 , 6, 6
Ave 45 seconds within the 60 hollow hold
Full 60 hand stand hold each rd
40 min spin and 50ghds as I was full of energy
Great job, Patrick!!
thanks ,
A. Worked up to 45# db’s for 8. Prob could’ve gone a touch heavier if I had them.
B. 1. (red band) 12/11/10 2. lasted about 30 secs each set before resetting
3. Got 30 secs of holds to wall. Shoulder strength still shaky, but keeping after it.
A. Duct tape + 5# plate
B. Great job!
C. More static holds and scap work!
Like the duct tape idea, MacGyver! Shoulders are still needing stabilization help…ordered a good rotator cuff strengthening system to help speed up the process.
A. 55#
B.
– 13 pull ups (I know, weak sauce)
– 30 sec of hollow rocks, then 30 sec of holds
– practice handstand walks. didn’t measure distance but just tried to walk and stay up.
Great job, Jeremy! Tomorrow?
I wish… That work thing is getting in the way again. 🙁