PERFORMANCE
Warm-Up.
One set of:
Jump Rope x 2 minutes (may practice double-unders, single leg skips, hopping side to side, etc. Just stay moving)
Followed by…
Two sets of:
Slider Seal Walk x 25 ft forward, 25 ft backwards
Batwing Extensions x 5 reps @ 3030 tempo
Followed by…
Two sets of:
Dumbbell Floor Press x 20 reps
Single Arm Dumbbell Row x 10 reps per side
Then…
A.
Every 90 seconds, for 12 minutes (8 sets):
Bench Press x 3 reps @ 21X1
Use approximately 75% of your 1-RM, and focus on the speed of the concentric motion – from your chest to full lockout. You want to make that phase as quick and explosive as possible.
B.
Five rounds for time of:
30 Double-Unders
10 Dumbbell Push Presses (50/35 lbs)
10 Toes to Bar
Bp @95lbs
7:10
A. 8×3 @ 65kg
B. 7:49
(M 40+)
RX
A:: 8×3@235
B: 8:10
Did 11/2 (Just in case they reference it again later)
A. 265#
B. 6:22 (box has horrible layout for double unders/Toes 2 bar and being 6’3”…loads of transition times and feeling fresh right after, added 12-15 seconds a round…it’s maddening to clip ceilings)
A. Bench Press E90”OM for 8 sets
3×225 @ 21×1
B. 7:18
W/ 55s
185lb floor presses, 30 lb db for push press 12:45 for WOD
A. Done at tempo at 165.
B. Done with 44 lb kb
6:21
This was a burner. Those kinds of metcons usually are tough for me, but this one felt good.
Well done friends!
RX
A: 8×3@235
B: 8:10
A. BP – 85, 95, 100 x 6
b. 9:50 RX
Those push press though….
A.
Emom 1:30 tempo bench
3×225 all sets
B. 5rds
30 double unders
10 db pushpress 40s
10 ghd sit-ups
6:43
A: 10kg jumps up to 100kg for the last set
B: 6:48 rx
A. Subbed strict press
Sets 1-4: 85#
Sets 5-8: 90#
B. 9:25 My grip is toast!
A. Bench Press x 3 @ 21X1 – 7 sets at 105# (8th set was really strained on rep 2, so dropped to 85# for 3 tempo reps)
B. 5 Rounds for time – RX 9:33
30 DU – 1 trip in rounds 1,2,5 😞
10 DB PP – UB, UB, 5/5, UB, UB
10 T2B – all UB
***This got spicy really fast! Who needs to use their shoulders the rest of the day?!!
What does 21X1 mean
It is the tempo…2s decent, 1s hold, X-explosive ascent, 1s hold
A.) 95#
B.) 9:30
Back for a few months now, gonna be a few weeks of pain!
A. BP @80kg
B. 7’08 Rx
Reasonably straight forward one to get back into it 👍🏻
Great to have you back Al! And your results look as though you were never even gone!!
Thanks Candy 👍🏻
Great to have you back Al!
Thanks Mike, good to be back 👍🏻
A. 185#
B. 7:05 Rx
A:
275 for all sets
B:
4:51 w/ 55# DB’s