Workout of the Day
A.
Five sets of:
Push Press x 3 reps @ 11X1
Rest 2-3 minutes
B.
In teams of 3, complete as many rounds and reps as possible in 15 minutes of:
20 Calories of Assault Bike or Rowing
10 Dumbbell Push Press
As soon as the Assault Bike/Concept 2 is available, the next teammate jumps on and starts his/her 20 cals.
A. 55/60/70/75/80# – could have gone heavier, based starting numbers off of previous 3RM push jerk…apparently that was an old number
B. 5 rounds + 2 cal – did a 15 min AMRAP of 20 cal row, 10 DB push press, 1 min rest. 20# DB – also could have gone heavier…wanted to make sure push presses were unbroken but should have gone with 25# DBs. 1:51/1:50/2:01/2:03/2:03
late post
1. 83/93/104/113/109
b. 5 rounds with rowing and 25# kettlebell push press
1 minute rest between rounds. rounds between 1:53-1:57 each
A. 145/155/165/175/185 (10# PR!)
PR set was shaky but got all 3 overhead w/ a pause and overall felt good about this. The pause sets are really helping by overhead positioning and stability.
B. Did alone @ 40# DBs … Gave myself 3:1 20 cal airdyne time to complete each round + rest.
4 rounds + 20 cals
A. PP 3 x 175-180-185-190-195(2)-185
PR for 5×3 and 3RM, yippers!
B. Forgot, knew there was some rowing and overhead so..
subbed Jackie — 7:25 Rx
PR by 1:00 despite slogging through thrusters. Good day!
Nice bro, you beat my PR by 4 seconds, you been doing pretty good lately, must be eating your wheaties
Thanks Joan — taking my vitamins and saying my prayers while you are off playing Aquaman!
A. Did 2 Powercleans followed by the 3 tempo Pushpress.
115/135/155/165/175
Followed by Heavy single Powercleans
185/195/205/215/220(fail)
Slightly modified things since my gym finally got an olympic barbell and I was excited.
B. Alone so I did every 3 min with 45# DBs
1:14/1:11/1:09/1:07/1:01
C. 3 sets not for time:
10 Hip extensions w/55#
10 T2B
Joan Shoulder 5×5, shoulder assistance work…then swimming 21 laps…enjoying the pool since there is a weight set up next to the pool…no squat rack though
Odette: Yoga
A. 85.95.105.115.115x1fail
B. No partner so we went solo
4 rds + 11 cal
Assault bike and kb 35’s (was the heaviest I have)
Solo , so did some skills handstand walks , du’s and ohs for 30 mins before my row wod , then did this 4 x 500m / 2 min easy Row four 500 meter pieces. Row for two minutes at light pressure between each 500. ( 2km total time 6:12 do I’m happy ) 5000m with rate changes every 1000m: 25-22-25-28-25 Row a 5000 meter piece at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 25 spm, 1000 meters @ 22 spm, 1000 meters @ 25 spm, 1000 meters @ 28 spm, and 1000 meters… Read more »
A.225/225/235/235/235
B. Solo, first 20 cal on airdyne took 1 minute so just rested 1 minute after each round.. 53# kbs used 5 rounds complete
A. 185-195-200-205-215(2). Probably should have tried 210.
B. 16 rounds + 14 calories RX with Josh and David. 50# DBs. I went third in the rotation.
On a Concept 2…no assault bike
Boom! 2 bills, nice work Jon.
A. Strict press 5×3@145
B. 1 round Every 3 minutes x5 @24kg kb
A.
45/47,5/50/52,5/2×55
B.
had no partner today, so i did:
E3MOM 15 minutes
20 cal row
10 DB push press 15 kg
How long was it taking you?
one round took about two minutes, so i had one minute rest between rounds.
A: 135/155/165/175/185/195(f) – subsets of strict pull-ups (blue band)
B: No partner / no rest. Just plowed through. 8 full rounds completed with 3 seconds to spare.
If all of his training partners took a rest day, and nobody was there to see Anthony work out, did he really go…..?
Haha. Nice work, Anthony!
Somebody had to get up today. You can’t fail until you quit. Stay on your hustle.
A. 135#, 135#, 140#, 145#, 145#
B. No partners. No assault bike. No problem
30 second spin bike
10 Dumbbell Push Press, 35#
30 seconds rest
11 full rounds
Great job, Justin.
If we dont have partner?
I would go with a 1:1 work:rest ratio for this one. In other words, rest as long as it took you to complete the round.
I did mine every 5 minutes so it was like 2 minutes work and 3 minutes rest.
Oh wow, so I definitely didn’t bike long enough or rest long enough. Oh well.
I don’t have one either so I’m doing:
30 seconds spin bike
10 DB push press
30 seconds rest