Workout of the Day
A.
Take 15-20 minutes and build to today’s 1-RM Power Clean
B.
For time:
Row 30 Calories
30 Burpees
30 Wall Ball Shots (20/12 lbs)
30 Kettlebell Swings (32/24 kg)
30 Dumbbell Push Press (55/35 lb DBs)
30 Pull-Ups
Workout of the Day
A.
Take 15-20 minutes and build to today’s 1-RM Power Clean
B.
For time:
Row 30 Calories
30 Burpees
30 Wall Ball Shots (20/12 lbs)
30 Kettlebell Swings (32/24 kg)
30 Dumbbell Push Press (55/35 lb DBs)
30 Pull-Ups
A. Bryan – 155, 165#, 175#, 185#, 195# (fail).
B. Bryan (Run 300m vs. row, 60# dumbbell vs. kettlebell) – 12:06.
A. 240# no pr’s today
B. 13:55 had to do PP one arm at a time.
A. Worked up to 120kg (matching a PR from a few years ago)
B. Rx: 10:20
A: 135# x 5, 145 x 3, 155 x 1, 160 x 1, 165 x 1, 170 x 1
B: Row 30 Calories = 30 reps BB 45# Row , Swings KB @ 55# , PP @ BB 70#
13:40
A. 135×7, 155×5, 175×3, 205×1, 215×1, 225×1, 240×0, 235×1, 240×1
Could tell I was really favoring my hernia surgery
B. 12:22 Rx
A) 70kg, failed 75kg on two attempts – have made that before but feel a bit tender from the sessions this week B) felt rubbish! 12:39 to end of dumbbell push press then had to stop. Assumed it was 35lb (15kg) per hand with that??? Felt really tough due to instability and had to do it in 5’s. Lats fried from weighted pull ups in week so did ring rows instead at end to finish it off (slow sets of 10). Knackered today – I blame my 04:45 wake up by my cats (and some tough sessions this week). Used… Read more »
A: PC to 225. Annoying, was doing triples at 235 a few weeks ago. Wasn’t there today.
B: Subbed another 30 cal row for last 2 movements, 8:38.
A: was able to power clean up to 125. I tried for a hang power clean at 140# and got it!!!
B: rx except used 30# db’s for push press shoulder was tweakn a bit. 12:28
70kg for A my best clean is 72 went 9.32 for B only got a six kg ball
No db’s so used 30 kg on bar for push press.
Enjoying your program’s
A. Got 205, missed 215 a couple of times. Pre-injury and time off max was 210, so I’m happy with that.
B. 14:15. Did 75# barbell for PP. Did strict C2B pull ups, partitioned with the other work. Rest Rx.
A. Had to skip due to time limits unfortunately. Had 25 minutes to warm up and workout so skipped A and did B.
B. 10:13 Rx’d, shoulders were smoked for the DB PP but was able to push through them with 3 rds of 10 reps.
Thanks for another great workout.
A) power clean up to 235
B) for time: 30cal row/30 burpees/30 wallballs 30#/30 KBS 32kg/30 STO 115#/30 pull-ups
14:07
Used 30lbs wallball and sub’d 115 shoulder to overheard, no dumbbells
What would be a good substitute for the 30 cal row? Don’t have a rower for today…
400-500m run -or- 30 box jumps -or- suicide sprint -or- …
Really it’s your choice. It should be something that takes 90 seconds to two minutes to complete at a pretty high intensity. Let me know what you decide!
A. 310lbs. Seeing stars
B. Went with the 400m Run. 10:28
Woke up at 2am with minor food poisoning so took it easy today…
5k row at 19:48
Everything I eat is very clean so not sure what was up? Feeling better now…onward!
Food poisoning is the worst! I hope you recover quickly.
A. Up to 290# PR, don’t remember old PR maybe 275 at the most, not sure what happened today but I’ll take it
B. 11:12 had to use 53# kbs for the push press, don’t have enough dbs yet,everything else rx
Super awesome! PR star for you to start your weekend.
A. Made it up to 90Kg(200lbs), I have never tested my 1RM PowerClean, but my squatclean is 90kg, so I guess it is an improvement 🙂
Was sooo close to catching it on 95kg, but I’m too afraid of the weight at the moment to take the chance..
B. 12:15, but the gym I’m working out in, doesn’t have all the equipment needed…. as usual.. Therefore Wallball Shots was done with 5kg ball and KBs with 16kg instead of 32kg. The Dumbbell PushPress literally killed me! Had fun though!
At first I thought you said you used a KB instead of a wall ball! Glad that’s not the case. Way to push hard and make do with the equipment you have.
Haha, yeah I’m not comfortable with throwing kettlebells up along the walls 🙂
Excited to make this one up. I’m off to the PNW for a week so I may not be able to follow 100%. Be back Oct 13th
Ohhhh have a nice trip!
A. Hit 185# for 1 – a full 40# below my current PR. Blaming the fatigued posterior from those lunges yesterday, just couldn’t get the hip firing right.
B: 12:47, heaviest wall ball available was 14# so I upped the reps to 42 to match volume, had to cut the push press down to 12kg kettlebells – could have ground it out at 55# but I went for intensity instead.
Nice work, Simon! Yes, many folks have noticed that they are too fatigued from the tough week of training to hit PRs today. No worries – you’re doing great!
A. Worked up to 215# … missed 225#, max PC is 230#. No strength this morning.
B. 14:29 Rx
It’s been a tough week so this is not surprising. Great job!
A. 1RM Power Clean
165-185-195-205-215-225-230 (Ties PR)
B. 12:20 as Rx
… yay rest days …
Yay for matching a PR!