A.
Every 2 minutes, for 20 minutes (5 sets of each):
Station 1 – Shoulder Press x 3-5 reps @ 20X1
(if you make 5 reps, increase the load until you establish a strong 3-RM)
Station 2 – Toes to Bar x 10-15 reps
B.
Complete as many rounds and reps as possible in 8 minutes of:
10 Thrusters (115/83 lbs)
15 Pull-Ups
50 Double-Unders
A. 115×5,125×5,135×3 (2),140×3 final
Ttb 52 amassed
B. Rx 2+28 YIKES
A: SP @ 5×110# / 4×120 / 3×125 / 3×130 / 140(f)
10 x T2B all sets
B: 2 rounds + 10 reps @ 85#
Shoulder press up to 155 x3 for the final 3 sets.
TTB at 10 unbroken each set
Wanting to de-load a little, so I just did two round of this, in 5 min, 30 seconds.
A) shoulder press 125×5/135×5/145×4/150×3/155×3, TTB 15-15-13-13-10
B) AMRAP 8mins: 10 thrusters 115#/15 pull-ups/50 DUs: 3 rds
A. 115×5, 135×5, 145×5, 155×3, 160×3
T2B: 5×15
B. 3+4 thrusters as Rx. All D/U and pull ups unbroken.
A1 75×5 95×5 110×5 115×3 115×3
A2 10 15 11 10 12
B. 3 rounds +4 thrusters RX’d
This one was tough. Didn’t feel 100% given yesterday’s work but still gave it my all.
A1) 65×5, 75×5, 80×5, 85×3, 85×2
A2) 15,12,12,10,10
B) Crammed this one in a small corner of the gym tonight.Used 30# dumbell thrusters 3rds-
We got some strong shoulder presses in this group, good job to everyone. Who’s excited for tomorrows workout? I know I am!
A1) 135×5/145×5/155×4/165×3/170×3
A2) 15 T2B across
B) 3+16rx
A1. From the ground: 145/155/165/175/185
A2. 15/15/12/12/12
B. 2rds RXd struggled with both thrusters and DUs
A. 110×5/ 120×4/ 130×3/ 135×3/ 140×2
5×15 -T2B
B. 2 Rds+18 reps
10 Thrusters 115lbs
15 Strict Pull-ups (Door frame pull-up bar, not smart to do butterfly pull-ups on that)
100 Single-unders (broken speed rope)
A1. Shoulder Press 5x50Kg 5×52.5 4×55 3×57.5 3×57.5
A2. 5×15
B. As Rx’d 3R+4
A1. Shoulder Press – 5×145 / 5×155 / 4×165 / 3×170 / 0x175*
A2. TTB – 5 sets of 15 UB
B. DNS
… tweaked my neck/shoulder on the 170 press – lost pushing strength … setup for the metcon got to the first round of pull-ups and threw in the towel .. hopeful my Osteopath can put me back together again later this morning.
A:
115,135,145(4),145(4),150(3)
All 10s, all Unbroken no kip; linking T2B is a huge weakness for me and one of these days I am going to just focus on getting them right!
B:
2rds + 2
Felt like absolute garbage coming into today and definitely beat myself mentally on this one.
Onward!
A1. 95(5)/105(3)x4. By far my weakest plane of movement.
A2. 15 ea rd
B. @95, 3rds. Pull-ups were the weak link. T2b’s had smoked my lats.
A.
75×5, 95×5, 115×5, 125×5, 135×3
10 T2B each round
B.
2 rounds
10 Thrusters at 95lbs
15 strict pull-ups
150 singles
A) not sure I got this right given that I did 10 sets of each….. Every 2 mins I did 3 x push press at 47.5kg then attempted kipping knee raises but it hurt my back so after 3rd round I went to doing 15 sit ups instead B) had to scale this half way through as got horrific pain in my right neck/clavicle area after the 1st set of 15 pull ups. So I only did 4 rounds of thrusters and double unders and missed out the pull ups. Really not sure what I’ve done! My body seems to… Read more »