Workout of the Day
A.
Two sets of:
Jerk Footwork Drills x 10 perfect reps
B.
Every two minutes, for 10 minutes (5 sets):
Jerk x 1 rep
Keep all five sets between 70-90%
C.
Complete as many rounds and reps as possible in 8 minutes of:
10 Shoulder to Overhead (135/95 lbs)
50 Double Unders
A. PVC & empty bar
B. 75/80/85/90/95 – based off of 107.5# 1RM
C. 2+8 (Went for 8:30 by accident), 75# S2OH, 1 min cutoff for DUs.
Did S2OH from rack to help convince myself to keep the bar heavy.
Focused on not walking away from bar when resting. This was crazy hard! Shoulders were dying and not leaving the bar was killing me.
A- PVC and Bar
B- 205, 225, 245, 265, 285
C- 4+0 @ 155 (S2OH weight for future competition)
A) done with the bar
B) 185, 185, 205, 225, 230 ended at 88% and felt light
C) 4 + 3 135 S2OH not to bad, but my dubs were off…
Great job, Mattman!
A. DL 5×3 335-345-355-365-370 (old 1RM?!?)
B. EMOM10 — ~125m sprint (indoor track lap), all around :20
C. FT:100 Abmat SU, 3:10
New PR star?
Heck yeah!
A. Done @ 45# barbell
B. 155/165/175/175/185 … was not feelin it today
C. 3 rounds + 8 STOH Rx
Gotta know when to hold them. Know when to fold them…
B. 185-225
C. 5+4 reps
shoulder to OH UB
DUs 30/20 every rd
Great job, CB! Way to work in those double-unders.
A. Done
B. Did Push Jerk (groin still hurts)
185-195-205-215-225(felt easy)
C. 5 rds Rx
Groin! Nice C!
hotel gym wod
A. Pull ups on parallel bars and some overhead walking lunges
B. 4 rounds total
8 min amrap of:
10 s2O with 35# Dumbbells
200 m treadmill running.
Great job, Gen!
Thanks! I sent you an email a few days ago, let me know if you haven’t received it!
2 mile warm up run the a. Done with barbell
B. 185 up to 225
C. Rx 2 rds and 16 double unders
Then did 3 rds of 10 tire flips (400 lb tire) and 10 sledge hammer hits each side
Tire flips! Fun fun.
A. Completed
B. 135 (failed), dropped to 85/95/105/115/125 – went back to 135/145/155 (failed – should of had it)
C. 95lbs, 100 singles per round until I successfully complete double unders in succession. 3rounds +7 Shoulder to Overhead.
Getting Stronger.
Great job! Feels good to get stronger!
A. 60-65-70-75-80 kg
B. 4 Rnds + 5 STOH
Great job, Erik!
4+5 @ 105 lbs and DUs. Enjoyed dropping in with the 7:00 AM group. Appreciate everyone being so friendly! I’m from South Georgia. “Y’all” are spoiled with this weather! I’m used to doing this stuff in 98° + 90% humidity. A guy could get used to this!
Glad you were able to drop in and visit us!
A. Done
B.225/255/265/265/275
C. 4 rounds
Nice!
A. done
B. 195-255# (off 275# PR)
C. 4+30 RX. I felt like I hit the S2O positions real easily after the (B) jerk workout. New rope.
PR star! And great job on Part C!
A.
done
B.
all sets with 50 kg
C.
2 + 12 reps RX – did not care too much about the score today, wanted to do all double unders
Great job! Keep it up!
A. Done
B. 225-225-235-240-245 (just a little over 90%)
C. 5 + 10 RX. S2O UB through 3 rounds, then 5/5.
Nice! Pretty high score for C!
A. Completed
B. 135/145/155/165/175. Based off 185 1RM
C. 3+10+64 singles
Awesome job, Brian!
Heavy mods ahead. The ol’ shoulder is in tough shape, not sure what triggered it. Maybe Fri’s heavy push press and Helen, maybe first time in a while playing some golf. Either way, limiting overhead and dynamic movements for a bit to see how it responds…
Oh no!! What did you go with for today? Where does it hurt?
Frustrating…same old stuff. Pain with inward rotation. Front & lateral raises no good. Overhead throwing motion is the worst. DL, sprints and some core work went well today though, posted above. Going to try to keep pace with your strength programming and generally follow METCON formats with movement subs as needed. If that doesn’t work out, may do a heavy squat cycle or something to give upper body a rest.
A. Done
B. BTN, goofy footed: 175-225
C. I did mainsite (scaled) to avoid the front rack position… Complete as many reps as possible in 8 minutes of:115-lb. shoulder presses
Each time you break, perform 30 double-unders
Great job, Kyle!
A. Done with weighted pvc and empty bb
B. All at 140
C.
Nice work, Abby!