Workout of the Day
A.
Every 4 minutes, for 20 minutes (5 sets) of:
Clean x 1.1.1.1 (rest 10 seconds between singles)
Rest 30 seconds
Strict Handstand Push-Ups x max reps
Note weight used and reps achieved.
B.
Three rounds for time of:
15 Deadlifts (155/105 lbs)
12 Hang Power Cleans (155/105 lbs)
9 Front Squats (155/105 lbs)
6 Jerks (155/105 lbs)
A. Bryan – 135#/9, 145#/8, 155#/7, 165#/6, 175#/4.
B. Bryan (115#) – 8:24.
How many reps should we be aiming for with the strict HSPU?
A. 225# & 31 reps
B. 13:45 rx forearms are smoked
A. Clean @ 65#, 95#, 115#, 135# (don’t have 5# weights at home) I can do kipping HSPU but can’t do more than a couple strict.
B. 14:12 … had to use 95# (don’t have combo of weights to make 105#)
A. 165, 185, 185, 205, 205
HSPU x10 for all rounds
Felt super tired
B. 14:30 Rx @155lbs
Basically died haha
A. Clean: 205#, 215#, 225#, 235#, 245#; SHSPU: 13, 13, 12, 9, 10
B. Rx: 8:58
A. 185×2 205×3
7-5-5-5-4
B. 13:05
Thanks 🙂
A: 85/95/115/125/135 missed today
I have a terrible congested head, so Subbed LSIT db presses with 25#s 8-10 reps
B: used 95. Totally missed the stimulus of a burner 🙁 12:34
I decided to keep the weight and just keep on going, almost put a 10 min cap on myself but just didn’t worry about the time and finished.
Great work Amber!
A. 105/120/125/130/135 all Power cleans due to patella tendonitis
A2: did strict HSPU yesterday so subbed Seated SA press x 8 with # 30 for left arm & #35 for right.
B. Attempted WOD with 105 but after getting to hang cleans I knew it wouldn’t be as fast as it was meant to probably be and I would have to break up more than I wanted so went to #95 and started all over
Nice work Amanda! Why did you use two different dumbbells for your seated press? if there is a strength symmetry problem, you don’t want to create a bigger gap between the two arms. I suggest keeping the weights the same so that we can work towards eventual symmetry in strength.
Okay:) I tried 35 with left but could only get 4ish. Would you go lighter for both then?
Definitely keep the weight the same on both arms. It might be easier for one than the other for a while but eventually your less dominate arm will catch up. 🙂
A. CLN 185-185-195-200-200(3)
HSPU 6-5-4-4-3. Saw the note on following with DB press. Good call, will give that a go next time.
B. Subbed a row/pushup/pullup AMREP from a few days back.
A. 113/113/118/118/118 – squat cleans
10/9/8/8/7 – subbed L-seated DB presses with 30# DBs for the SHSPUs
B. 9:48 RX – Brutal!
Great work Carm! ! 30# is awesome on a seated press!
A1. 135/155/165/185/205 – 205 was surprisingly easy today
A2. All sets of 10 Kipping.
B. 8:50 @ 115lb. Tried to take Michelle’s advice and tackle this as a burner. Guess I should have went to 95!
Great work Greg!! Way to get through it!
Next time you see max strict hspu try to sub some heavy seated dumbbell presses instead of reverting to kipping. Build that upper body pressing strength to work towards a strict hspu.
A.
Clean: 185# x 5 cycles, wanted to go heavier but got tough toward the end.
HSPU: 7, 8, 6, 7, 8
B.
Capped it at 15 minutes. 2 + 17 @ 155#
Barbell crushed me today. Dehyrdated from yesterday’s football festivities/didn’t eat properly today or get enough sleep. Will get back together and attack tomorrow.
Great attitude Aaron, and good call on the cap! Next time just scale the weight down a bit 🙂
A.
135/7
155/6
170/2
185/4
200(for 2 reps)/4 was able to complete the other 2 reps after the HSPU’s
B.
14:23 #135
Nice Felix!
A. Worked up to 255, failed on third rep at 275. Had to lay low last week with an ear infection.
B. 14:53 RX. Needed long breaks between but completed each set unbroken.
Great work Todd!! It was definitely a tough workout. Next time take down the weight just a bit so you can keep moving on that barbell and push the pace a bit 🙂 Work on grinding through those reps without letting the bar sit on the ground too long
RX:
135#/12
145#/11
155#/6
160#/5
165 x 1 (mom problems
Great work Dayna!!
Well the first part is the first time I started feeling like myself. Finally got to go a little heavier. Not where I use to be but its progress. Taking a recovery period has made me lose some skills and strength so I subbed seated kb press with 20 in each hand.
85#-13, 95-13, 105-14, 115-10, 125-11
Now the workout was a total different story. Warmed up 105 felt decent
Then it took me 11 minutes for one round I guess the first part took more out of me than i thought, so I went down to 85.
23:19.
Nice work today Lauren! Good call on the weight scale. I would suggest dropping down next time to about 75# or so. This workout is a burner and you want to keep that intensity high with a moderate weight on the bar.
So glad you are feeling better!!
Well I think what happened was that because today is the first day I was able to go a little heavier that plus trying RX for the first round slowed me down. I think for now that would be a good call to do 75 until I get back to where I was half a year ago!
A) stuck to power cleans. Didn’t want to push too heavy with my knee yet.
185/10
205/10
225/10
245/8
255 (3-failed 4th rep)/8
B) knee is feeling pretty good so I did as rx. 1st time with squats in a wod in almost 2 months. 10:53rx. Need my legs back!
(So much for that 4-6 min burner!)
Yay for squatting! So glad your knee is feeling better Ryan!
A) All Clean at 185#
HSPU 5/2/2/2/2
B) First round at 155#, next two at 135#.
12:23
Nice work Keith! Next time strict hspu come up in this format (max reps) I want you to do as many as you can and follow it with heavy seated DB presses. This way we can accumulate more pressing volume for you!
Awesome work today!