Workout of the Day
A.
Four sets of:
Push Press x 4-6 reps @ 11X1
Rest 90 seconds
Dumbbell Walking Lunge x 20 steps
Rest 90 seconds
B.
Five rounds for time of:
Run 400 Meters
Unbroken Pull-Ups x Max Reps
Post to comments both your time and number of pull-ups achieved.
165×4 pp, 55#×2-70×2 db lunges
B. 16:32 69 pullups. Strict to kip to butterfly all sets
A.
PP x 6 @ 145/145/155/155
Lunges x 20 @ 45# DBs
… needed to stress the tempo more here, still tough but will go a little heavier next time
B.
16:32 / 82 PUs Rx
Ouch.
A. PP 5 x 155-155-155-155(4)
No lunges. Did some PVC jerk drills between sets.
B. 4rds, with strict PU. Only timed the runs:
6:40, PU 14-12-10-8
Nice consistency on the PP and super proud of you for the volume accumulation on the strict pull-ups! Those will help you out down the line.
A) Push Press 155×5/175×5/185×4/185×4, skipped the lunges. Legs stiff and sore from the back squats.
B) 5RFT 400m run/max rep pull-ups: 15:47, 25/20/22/20/23 = 110 pull-ups.
Wow, you are great at pull-ups! You coulda done chest to bar!
Kinda went renegade today. Worked up with jerk rather push press.
225, 255, 275, 315# x3 reps each
400m run
11 strict pull-ups
400m run
9 strict pull-ups
400m run
8 strict pull-ups
400m run
6 strict pull-ups
400m run
6 strict pull-ups
I was gassed today. Need to eat more.
Eat more to fuel your workouts and keep you energized throughout the day. Awesome job challenging yourself with strict pull-ups!
A: 105# for all sets. 3-5 rep range
30#db’s for walking lunges
B: Subbed max rep ttb for pullups. (I did angie wed and pulling muscles were shot!)
15,10,8,10,10
Completed in 14:03
Great sub so you still get the grip work and challenge a gymnastics skill. Woohoo Amber!
Took today for active recovery:
8 minutes each of Assault Bike, Row, Run, Slide Board at about 50-60% effort. Finished with 3×10 of air squat, pushups, strict pullups, glute ham raises and GHD situps.
Felt good to move, looking forward to tomorrow.
Glad you had some fun and moved a bit. I bet your body will thank you later =)
A: 6x50kg/6x55kg/4x60kg/4x60kg. Hate my overhead numbers. Take 20kg Kb in front rack position for the lunges.
B: did the conditioning from yesterday. Amrap 7 min 250m row + 10 thruster @42,5kg – 3 rounds. Amrap 40 du + 20 hr push ups, only two rounds, du suck and my shoulder burned like hell. Amrap 7 min 20 burpees + ring dips. 2 rounds + 15 burpees
Way to challenge yourself and put the KB in the front rack for the lunges!
Back Squats 3×5 @ 125#
A. 4×95#, 25# DBs – 4×95#, 25# DBs – 4×100#, 35# DBs – 4×105#, 35# DBs
B. Forgot to look at final time. Took runs super slow. Very unmotivated today and going off of little sleep. Pullups: 10-5(slipped)-8-8-9.
Nice job Kate! Next time if you slip off the bar, hop back up so that you get the volume accumulation and practice of the pullup rhythm. Love that you did some back squatting!
A. Dnf quad issues again. But going to get some work done in the next week on it.
B. 19:30
13/10/10/7/8
Nice job on getting double figures on the first few sets of pull-ups. If your quads bug you during push presses, next time try strict pressing either standing or seated so the shoulders can still get some strength work in.
Well it was the lunge actually, I had this issue a couple weeks ago unfortunately
A: PP @ 6 x 130# / 6 x 140 / 6 x 145 / 4 x 155
WL @ 2 x DB 45# / 50 / 60 / 70
B: 10:55 @ Strict Pull-Ups: 14 / 9 / 9 / 7 / 8
Wow, lots of strict pull-ups! Those lats and biceps are getting strong woohooo
A 185×5/ 185×5/ 195×5/ 205×5
all lunges did with53lb kettlebell
B 13:47 pullups 6/6/5/5/5
I can push more than I can pull.. working on it though!!
Nice work Jim. Lets see if we can get you practicing those pull-ups a couple more times a week until you can successfully get 15-20 in a row.
A. 6×95,6×135,6X145,3X155 Hard to just push press weight. I had to make a concerted effort not to jerk weight at 155. DB lunges were 25lbs. max db s I have at home.
B. 30,15,14,9,15 15:40
That first round of pull-ups was monstrous!
A. 205#x6, 215#x5, 215×6, 220#x4
All lunges with 70# KB
B. Amraps from yesterday
Row/thruster – 4+200m
DU/HRP – 4+45
Box jump/ring dip – 6+10
Those are awesome numbers Ryan! Keep killing it.
Bryce, here are the WODs posted for the CFV Championship wild card qualifier WOD 1: 9 min AMRAP (partner) 9 clean and jerk 165# 90 double-unders *athletes may partition the reps any way fit. WOD 2: with a 12 min clock- min 0-6 one athlete establish 1rm hang snatch (any form) athlete 2 establishes 1rm hang clean (any form) *you pick wish athlete does what lift. one athlete cannot do both. only 1 bar permitted. min 6-12 max muscle ups. one athlete works at a time. whenever an athlete comes off the rings he must complete 5 bar facing burpees.… Read more »
Those look super fun! For the clean and jerk one here is my recommendation. Athlete 1: 9 c and j Athlete 2: 50 Dus Athlete 1: 40 Dus Athlete 2: 9 c and J Athlete 1: 50 Dus Etc. You could follow that rotation if you guys can keep that up. If you find that one of you is beginning to fatigue a little faster you guys could alternate reps on the clean and jerk or switch complete rounds. If I were you I would practice with your partner and see which method is most efficient and leaves you guys… Read more »