Workout of the Day
A.
Take 10 minutes to build to a heavy-ish Front Squat, and then…
Every 3 minutes, for 15 minutes (5 sets) of:
Front Squat x 3-5 reps @ 30X1
B.
Every minute, on the minute, for 15 minutes (5 sets each):
Minute 1 – 10 Ring Dips
Minute 2 – 10 Toes to Bar
Minute 3 – 15 Kettlebell Swings
C.
Three sets of:
Supine Ring Rows x 10 reps @ 2111
Rest 30 seconds
Side Plank x 45 seconds each side
Rest 30 seconds
A.) 280, 5lb pr, 5 sets: 185×5, 190×5, 195×5, 200×5, 205×4
B.) completed @ 32kg KB Swing
C.) Not enough time to complete.
A. 255# 3×3-5 reps at 205#
B. Done Strict ring dips and 32 kg
C. Completed
A. 140kg x 1; 130kg x 5 x 5
B. Strict Ring Dips; Strict Toes to Bar; 32kg Kettlebell Swings
C. Completed
A. Worked to 245 and did not feel good at all. Hadn’t squares in a long while. Then did the 5 sets @215. Got 5-5-5-5-3
B. Dips at top of MU station. T2b x10 Kbs @70
C. Done. This sucked.
A: 220 # PR
175# 5 rounds x 5 reps
B: Complete DB 27 kgs
C: Complete
A. 185×4, 205×3, 205×4, 205×4, 225×4
B. Complete; KBS @ 24kg (American)
C. Complete
A) Front squat up to 315, then 245×5/255×4/265×4/275×3/285×3
B) Complete, all unbroken, 32kg KB.
C) Complete
A1) up to 245
A2) 4×205/4×210/3×210 for remainder
B) averaged around :35 per set
C) Dnd due to time
Worked to 135 then four sets of 3 @135 . I can’t say that the “x” in the tempo was explosive, but tried!
Didn’t do the rest. I worked out with my bootcamp class as a partner in a partner wod. My long 80 hr weeks are killing me!
A. 205 failed 225 twice
165 for 5 reps 175 for 5(2sets) 175 4 reps, 175 3 reps
B. As RX’d went 53b on KB and kipping ring dips.
C. No time for C rushed to school to take a midterm! :/
Shoulders/rack position were a little tired from yesterday. Real fun EMOM though
Fantastic work today Felix!
A. Up to 265 then 225×4 on all sets
B. Rx Strict stationary dips though and 24kg
C. Rx my rear shoulders are gonna feel that one
A. Up to 175#
B. @ 125×5/5/5/5/5
C. Ring dips-red band/ K2E/ 35# kb
D. No time
Awesome job today Britt!
Didn’t have the chance to post yesterday-
A) Split jerk- worked up to 300# then did 8:00 emom working on footwork with singles at 245#.
B) jumped into a wod with class for a change-
7 rounds
7 power clean 95#
7 thruster 95#
7 bar facing burpee
8:26
Today-
A) Worked up to 315# (heaviest post injury)
B) 245×5
255×5
255×5
265×4
275×3
C) emom
10 strict ring dip
12 T2B
16 KB swing 70#
Accessory work will do tomorrow
Did everything the same as Carter – except I think he meant to say aerobic…
Thanks for the no rep Ian, I fixed it.
A) worked up to 255 and did all 3×5 @ 255, midline was giving me a few issues today so I dialed the reps back.
B) did as Rx’d – strict dips, straight leg T2B, and American swings
C) did as Rx’d
Enjoyed the slower pace today, I have a feeling tomorrow will be a little more anaerobic.
A. Up to 265….hernia started to hurt
B. 205×5 for all 5
C. Complete Rx
D. Complete
Great work today. Please make sure you stay light on the weights with a Hernia? Do you have anything set up to get it fixed? Doc appointments soon?
Already have open hernia surgery on the right side in August. Trying to slowly come back. Cardio is back but weights aren’t even close yet. Definitely little sore today from the front squats
A. FS to 245
tempo at 1x5x185, then 4x4x195
B. Rx at 55#, no C today.
A. Worked up to 300 felt pretty good
A.1 235×4, 235×5, 235×5, 235×4, 235 (did not want to push the midline… still recovering from some lower back discomfort).
B. TRICEP dips on GHD, K2E/ TV (I’m somewhere between the two).kbs @ 53#
C.DONE had to break up ring rows on sets 2 and 3 at 6/4
Awesome work today!
A. Worked up to 300# then
245×5 / 250×5 / 255×5 / 260×5 / 265×3 (spent)
B. As Rx – Strict ring dips / 24kg Russian KBS
C. As Rx
… felt like lots of work today.
It definitely was a bit higher on the volume! Great work Chris!
A. 155/5,165/5,175/3,175/3×2. I could tell we haven’t done front squats in a bit. Quads got smoked.
B. All unbroken. Strict ring dips. 24kg kbs.
C. Done. Rings rows got tricky real quick.
Great work today Anders!