A.
Five sets of:
Push Press x 3-5 reps
Rest 2 minutes
B.
Three rounds for time of:
10 Push Presses (135/95 lbs)
20 Toes to Bar
40 Double-Unders
A.
Five sets of:
Push Press x 3-5 reps
Rest 2 minutes
B.
Three rounds for time of:
10 Push Presses (135/95 lbs)
20 Toes to Bar
40 Double-Unders
A. Push Press 60kg for 5 5 4 3 3 reps
B. scaled push press to 50kg, 10.21. First time i’ve been able to string together kipping toes to bar, really pleased!
41yr old Male (Buch of little injuries I am working through)
A. 135 x 5; 145 x 5; 155 x 5; 165 x 5; 185 x 3
B. 6:56 using 135# (can’t do T2B due to soft tissue hernia) – ab mat sit-ups (Everything else RX and all Push Presses unbroken)
Took a rest day yesterday, did this in the morning:
A. 185 4, 3, 4, 5, 5 (Felt good once I got loose)
B. 10:24 … Super slow on T2B, still pretty beat up.
15m AMRAP
5 man makers
20 air squats
8 + 4
looks like a nice little wod – I’m traveling this weekend…perhaps I’ll take some DBs along and do this along with my standard rings and jump rope.
Thanks, I was traveling too. Tried to think up something that would be kind of an active recovery session.
A) 165, 175, 185, 205, 215. Last set was heavy but I definitely felt I could’ve hit a new 1 today if that was in the program!!! Felt so strong and smooth
B) 7:24 Rx. Went all 3 Rounds UB Push Press which is a first for 10s @ 135 (PR!!!) and broke the T2B right away. I broke them 5.5.5.5, primarily to keep the grip and stay quick. I am decent at T2B but 20 UB for 3 Sets is a bit out of reach yet. Doubles are a wheelhouse movement for me so blazed they those well!!!
Gold star for you sir! I wish I hadn’t been so ambitious on the first set.
Thank you sir!!! Looks like you had quite the good day yourself. Being a little over ambitious isn’t always bad, sometimes it’s a great way to really learn where your limit is.
A. Push Press
5×3-5
185×5, 195×5, 200×5, 205×4, 210×1, 210×0
This started off good. 205 felt really good. Thought I would be able to get 210 for 3 but couldn’t lock it out. Tried 3 times each set but kept getting stuck.
B. Rx
6:50
A 115, 125, 135, 145, 150
B. 120#PP 10:18.
A. PP with 2 min rests 5 x 115# 125 135 145 (tied 5RM), 3 x 150# (new 3 RM). Happy that I’ve gained strength but form in the OH position still not great. Scaled B for this reason, wouldn’t be wise for me to push too heavy in a wod vs time B. Scaled pp to 115#. 6:44 PP all UB (that needed a lot of willpower for rds 2&3) TTB UB / 12-8 / 12-4-4 DU too many misses Candy: You still win 😉 great job C. 3 x 20 Scap pull ups, scap push ups D. 6… Read more »
Congrats on the PR! Working hard pays off! How in the world did I win…u crushed my time! Great work today…and everyday Joey!
Thanks! I’m grateful for the support and this community. Makes bringing the intensity up a notch a hell of a lot easier
Looks like the T2B didn’t slow you down!
They got real nasty in the 3rd round. Luckily i was almost done by then!!
A. All sets of 5: 185, 205, 215, 215, 225 (3 reps and 2 push jerks in there)
B. 11:55 Rx
Did first round in 1:35ish…but mad a huge mistake doing the T2B unbroken… Thatwas the bottleneck after round 1…I was doing 2s and 3s and an occasional 4 or 5…but damn those T2B… I’m just not good at the movement…too much swing – need to really focus on improving my technique before I see any improvement on T2B…
Sub 6 is lights out Longhorn
Great work man. How is your injury?
Thanks, Joey. Injury is progressing nicely I think. I’m introducing more movements back into my wods without pain. However, I think I’m still about 2 weeks away from being 100% I’m going to do some deadlifts tomorrow morning, so I’ll know more then. Basically whenever I have to internally brace my midsection hard (cleans, snatches, heavy back squats, deadlifts), I’m going to notice it, so I’ve held back on those exercises so far. We’ll see how it goes tomorrow, though. Thanks for asking. I feel like my conditioning is slipping recently though, so I’m eager to get back to 100… Read more »
Seems like you’re approaching this the smart way. Glad to know you’re improving!! Must be hard to hold yourself back but it’ll be worth it soon
A. Up to 165 from the ground
B. 8:41 Rx finally starting to get toes to bar got the first set unbroken was under 2 mins on first round than the wheels slowly fell off
Missed yesterday’s workout…so went for a second session today to make that up
5 rounds for times with 3 min rest between
400m run
20 wall ball shots @ 14#
10 DL @ 155#
3:04 / 3:11 / 3:27 / 3:30 / 3:21
** Goal was to be under 3:30 each round. After the second round I got a really bad stomach ache and it really made my back tighten up…I sooooooo wanted to quit…but nobody likes a quitter…so I pushed through…and am VERY happy that I did!!
Hahaha great job!!! I knew you could do it…. totally crushed it and some heavy DL too 🙂
Thanx…I really wanted to go 75% of my 1 RM…so I went 78% instead!!
At that % it’s even more impressive. I was at like 65% and thought I was a thug
Ha!
Awesome job on this Candy. Those times are far out – especially considering your percentages! Keep up the awesome job.
I also like the friendly competition you and @joeymaltais:disqus have going on right now by the way!
A. 5 sets, 5 reps
85/95/105/115/120
B. 9:09
Lightened the push presses to 85#’s until I’m used to moving a barbell again.
Went unbroken on the dubs for the last two rounds.
Only felt like I was having mild heart attack towards the end.
Skipped yesterday’s workout due to being crazy sore in the thighs.
A. 135×5/155×4/165×2/155×4/165×3
B. 13:20. Scaled first round to 95lb. 2 and 3 with 105lb. T2B by far the hardest part.
THose TTB did get really nasty. Great job man!
Those TTB! Oiy!
A. 85, 95 (bonked my chin), 100 x 4, 105, 110 x 3. I need to do push press like several times a week. I am so weak at it.
B. 9:30
PP @ 85 and that was quite hard enough.
DU unbroken.
C. 3 x 16 v up complex.
Tried doing CTB but no juice today.
Those PPress’s were really hard!! And they made the T2B soooo much harder!!
A) 155×5/165×5/175×3/185×3/190×3
B) 7:54 with 95# strict presses. Knee felt funky when warming up for this even though there was nothing during the strength portion. T2B wrecked me
C) HS hold work
A. Push Press 85#x5, 95×5, 105×5, 115×4, 120(f), 117(f), 115(f), 105×5
***Not at all sure what was up with all the fails today!!
B. RX – 8:31
95# x 10 for 3 sets was tough which didn’t help my T2B on the last set. Luckily the DU came out fairly decent….actually went UB on 2nd set. I’m good with that time…the goal was to be under 9:00.
nice job on those DU!
Once again, you’re a rock star. I did 95 on A and quickly knew I would not be doing it on B. ?
Continuing with the Box’s wod to close the week before returning to the Performance program. Today was EMOM work focused on shoulder destruction: A) EMOM x 15′ 1. HSW for max distance (got between 3 and 5 meters per round) 2. Single Hand OH 24kgs KB Carry 30″/30″ 3. Rest B) EMOM x 16′ 1. 20 Jumping Squats 2. 12 SHSPU 3. 50″ planks with 15kgs plate 4. 45″ bottom squat hold with 24kgs KB I had to sub the HSPU at the third round for HS Hold as I was literally unable to move down. I’m trying to figure… Read more »
Keep up the good work!!!
A. Push Press: 3 x 175, 185, 195, 205 | 2 x 215
B. As Rx: 6:48
… current 3RM is 215 was hoping to refresh the date – the bar apparently had other plans.
SUPER FAST BATMAN!!!
The BEAST continues! great time on B. Did you do those T2B unbroken?
A. 135, 155, 170, 175, 175 all at 4 reps
B. 16:15. Had 3 jump rope malfunctions during DU. Rope kept binding in the bearings.
A. 5x 165, keeping light-ish for first week back. Shoulders are angry from excessive odd object movement(moving!)
B. 5:34. Subbed 35s of alternating knees to elbow from prone plank for T2B. Hard moving this rusty old man at the new 5am workout time.
C. 10min Emom, FS 135#, add 1 rep each rd to 10. Wanted to enjoy the FS pain like everyone else from Monday.
I love working out at 6 am. But 5 am sounds brutal!
Great job on B, fast workout!
5am is rough but I’m only a few days into it. I’ve done it for spurts over the years but I’m going to have to do it full time now?. My wife has done it for years so I get no sympathy! My B was only fast because if the substitution… T2B would have taken longer at that volume. My rig finally shipped so I’ll be in business next week??
??
I train @6am sometimes and I love it. It’s not always easy but so worth it and the day just seems to go so well afterwards. 5am though, like Alex said sound brutal lol!