A.
Four sets of:
Single-Arm Dumbbell Row x 6-8 reps @ 2111
Rest 90 seconds
L-Sit x 45-60 seconds (accumulated)
Rest 90 seconds
B.
In teams of two, with only one partner working at a time, partners alternate to complete 7 rounds each of:
5 Man-Makers (55/35 lb)
A. Bryan (60#, chair tuck hold) – all x 8 reps, tuck hold 60 sec accumulated. Christy (35#) – all x 8 reps, tuck hold 60 sec. accumulated.
B. Bryan (35#) and Christy (20# x 4, 3# x 3) – 16:58.
A. Used 80lb DBs.
B. Total time 14:26. Started with 50lb, but had to drop to 40 after first round. Worked by myself. Thank goodness my partner was slow to allow me some rest.
A. Kept is light to make sure I was not engaging traps.
25, 30, 35, 40
45 sec accum – in tuck with 5 – 15 sec one leg out.
B. This was so much harder then I expected. Especially since I had round dumbbells, so I got some extra shoulder stability scream in there. 🙂
I did it by myself with 1:1 rest ration. 25# DB.
15:30 all said and done.
A. 8-10kg/8-12,5kg/8-12,5/7-15kg
L-sit 40-45s
B. did that in 20:30s with 10kg Dumbbells
A. Dumbbell Row all at tempo
8-20kg/8-20kg/8-20kg/8-20kg
L-sit 20-30s each set
B. Hell! I was dead after this and slow down after 4 rd did that in 20:30s with 20kg Dumbbells
A. Dumbbell Row all at tempo
8-20kg
8-20kg
8-20kg
8-25kg
L-sit 40-45s each set
B. this was hell my team mate was dead after this and we did that in 20:30s with 20kg Dumbbells
Very hard workout
A. Dumbbelll rows @tempo w/ 85lbs
L-sit 60 accumulated time (2-3 sets)
B. Did 2 rounds Rx w/ 40lb dumbbells but it wasn’t feeling right in the hand so switched to
AMRAP 10
10 deficit push ups
10 wallballs
10 strict pull ups
5 rds + wallballs
Traveling so this was a good workout for the road. Limited to 50lb dbs and had to use the treadmill rails for L sits.
A: 50lb at tempo. 4 x 8
L sits for 45 seconds. Broken 30 and 15.
B: 15:20 with 30lb dumbbells. Tried to match equal work/rest. That was a humbling experience. Not only do I struggle with these but the pressure on my lower back is a bit scary. Hats off to you who did this as Rx.
Rest day yesterday but really wanted to try “Jackie” so went at it tonight.
A. 4×5 reps @#185, 205, 225, 235 (PR)
B. Rx. 9:46 (Thought the thrusters would be easier at 45# but nope) 20, 12, 8, 5, 5
Pu=3×10
C. DB curls and hammers @30#x20x2 sets
D. Twist sit-ups 3×20
A1. 60 lbs x 8 @ 2111 all four sets.
A2. 45″/60″/45″/60″ — broke these puppies up into 30s, 20s, and 15s.
B. Settled for Toddler-Makers (45 lbs):
me and the wife completed four rounds and then stopped because our little one looked like she was getting too hot in the gym. We called it and I’m SUPER glad we did. As the days get hotter we need to try and figure out how to keep her cool in the stroller!
C. Knee Rehab (1 hour)
A. 65, 70, 75, 85
B. 17:55. Went solo. This sucked. Had to drop to 45lbs after 3rd round.
A1. 8×70 each arm @tempo
A2. :45 UB each round
B. Rx’d with 1:1 work:rest solo. 11:05. That was fun and crappy all at once.
Trion I’m encouraged by your work brother! I’m keeping my eyes on you!
Thanks Teddy. Seems like your knee is getting better. Sticking with the rehab all the way through is the toughest part. Keep it up!
Mixed it up a bit today, back is a bit ginger from yesterday’s deadlifts.
A. Bench Press 3-5×5: 215×5, 235×5, 245×5, 255×5, 265×4
B. Done solo with no rest, did not want to pull DBs from floor so using 55# DBs:
5x rows w/ extra push up (push up, row right, push up, row left) = 1 rep
5x DB power clean to push press
10 Cal Assault Bike
17:08…no land speed records today as I finish fighting off my head cold.
A. 90/100/110/115 – all for 8; did first 2 sets of L-sits on dip bars for 40 sec each; last 2 on PVC handles for 60 sec, alternated 1 leg off of ground for 30 sec each
B. There were 3 of us, so it took 11:32; I used 50 for the first 4, then 45 for the last 3.
A.
KB row @32kg
L-Sit on the floor. First round 60″ ub with straight legs BUT heels on the floor. The other 3 rounds did 3×3″ tuck hold + 45″ as in first round. Very hard exercise for me, I had allways done it hanging on the pull-up bar, it was a very humbling experience 🙂
B.
AMRAP 15
5 HSPU
10 OHS@30kg
15 russian KBS@24kg
6r+3
target was to do unbroken rounds and only get some rest btw. them
Michele – is there a comparable movement I can do instead of the man makers? I attempted them but I cannot keep weight on my wrist for that long, doing the man makers on the dumbbells are even harder on my wrist.
DB Thrusters x 10
Box Jump-Overs x 10
Calories on Rower or AB x 7-10
Wall Ball x 10
KBS x 15
Ball Slams x 10-15
A. Single arm DB row @ 2111 25#x8, 30×8, 35×8, 40×7 L-Sit done on dip station x 45s UB each set B. Man Makers – Solo so did them E2MOM (this pushes me…the faster I go the more rest I get) First round @ 35# (my back was feeling a little tweeked so I scaled to 30# for remaining rounds) 1:15 1:07 .58 .52 .49 .52 .52 C. 20 min progression work on MU (using Travis’ ring method) and HSW / fall over (gotta make some more open wall space because Travis’ video on using the wall with your back… Read more »
how did C go? Looking forward to work on that as well
A little tricky to keep the proper form and make sure ur not thrusting up and ur knees aren’t going out over ur toes…but once u get that down it definitely gives u the MU feeling. And u can move ur feet out further to make it harder. I hope I was doing it correctly cuz I really got a good burn below my shoulder blades.
My workout today:
Landmine Rows w/ 45# barbell + 20# added x 8 reps
L-Sits x 60/45+15/40+15/30+15
Man-Makers w/ 35# DBs – Partner and I did it in 11:44
A. 55×8. 55×8. 55×6. 55×6.
Lsit 29 sec ub (new pr). Rest scattered
B. Tried rx and almost fainted, lol. Scaled to 45lb round dumbbells and IT WAS ROUGH!!!! Wife with 25 lb hexagonal dumbells. 20:45.
A) 4 sets of: Single-Arm Dumbbell Row @ 2111, in kgs: 18×8, 22×8, 22×8, 22×8 90 seconds rest Parallette L-Sit, accumulating time over 90 seconds, in seconds: 30, 40, 40, 30 90 seconds rest I’m very used to DB rows so it was a cool change to mix it with L-Sits using the parallettes (first time ever using them), way out of my comfort zone but it was very cool. B) 2 sets of AMRAP 5′: Man Makers 18 kgs (doing thrusters) 1 min rest AMRAP 5′: Alt DB Power Snatch 22 kgs 1 min rest 1 round: 12 man… Read more »
Haha, dear diary indeed. One of my go-to hotel workouts is 100 man makers for time. Usually a hotel has 30s or 35s as their heaviest DBs. No fun!
100 man makers for time….. is 6 months a valid time?
I was sorta thinking the same thing…”thats a damn long stay at the hotel”…lol
Holy moly! 100? I struggled with the 35 reps using 30lb dbs. You’re killing me, ha ha!
Hey, I never said I made smart decisions.