PERFORMANCE
Warm-Up.
Shoulder Circuit
Bicep Openers x 10 reps
Xiopang x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps
Followed by…
Three sets of:
Bear Crawl x 20 steps forward
Bear Crawl x 20 steps backward
(Sub Box Bear Crawls x 45-60 seconds if space is limited)
Suitcase Carry x 50′ feet each arm
(Keep the shoulders square – no leaning)
Then…
A.
Every 2:30 minutes, for 15 minutes (6 sets):
Shoulder Press x 2-3 reps @ 20X1
If you achieve 3 successful reps, increase the load in the next set.
B.
For time:
50 Calories of Rowing
40 Single-Arm Dumbbell Push Press*
30 Toes to Bar
20 Burpees
*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position. You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right, 10 Left, 10 Right.
Finished with 88kg
WOD time: 8:10
B. 6’02”, (22,5kg)
Did gymnastics yesterday and did DT today
RX: 8:17 – PR from 9:09.
Did some of Travis’ core 13 work out. I need to do these more I have no strength.
A. Shoulder Press: 3 w/ 115, 125, 135, 140, 145, 150
B. As Rx w/ 45# DB: 9:25
… good grind – TTB were slow.
A. 135(3)-145(3)-155(3)-160(2)-16(F)-160(2)
B. 7:40 Rx with 50# DB
A. Shoulder press 3 reps on all
First 3 @ 40kg
Last 3 @ 50kg
B.
12:25 slight tweaks
1200m run
20kg for SA push press
30 weighted v ups
Burpees
*all training from home so no rower or pull up bar as yet – growing home gym*
Emom 2 min
Shoulder press odd min
3-145 3-146 3-145 3-155 3-155
Bench even min
5-185 5-185 5-205 5-205 5-225
50 cal row
40 alt db press 10r10l hold in front rack 40s
30 toe to bar
20 burpees
8:20
A. Strict Shoulder Press – 65#x3, 70×3, 75×3, 80×2, 80×2, 80×2
***Super set with assorted ab work
B. For Time – RX – 9:19
50 Cal Row – 3:38
40 SADBPP @ 35# DBs – 10/10/10/10
30 T2B – 23/7
20 Burpees – UB
***3s slower than when we did this in Nov 2018.
A.
135 x 3
140 x 3
145 x 3
150 x 3
155 x 3
160 x 2
B. As Prescribed 7:57 with 50lb Dumbbells
A. Push press (switched)
185 x 3
190 x 3
195 x 3
200 x 2
200 x 3
205 x 2
B. RX @ 8:24
Still need to work on my push press form. I think my lack of lat mobility is impacting me getting the bar back
A:
95×3,100×3,105×3,110×2,110×2,110×2
B:
scaled (10:15):
50 Cal row = 2:58
40 SA DB PP @ 35lbs
*30 knee to chest
20 burpees
Warmup done ✔️
A. Shoulder press x3 6 sets
Worked up to 65kg, shoulders smoked after all yesterday’s HPC’s!
B. FT 50 cal row
40 SA DB PP @22.5kg
30 TTB
20 burpees
8’48
Finished row @2’15 then the PP were the slow part broken into 10’s. Thought about dropping to 20kg but thought what would Candy do, she’d grunt up and just get on with it at a higher weight!! TTB broken into 10’s and just hung on in there with the burpees!
Going to be a tough few weeks getting back into it!
Haha..thanx Al…it’s nice to be thought of as a determined person. Lately I’ve not been feeling a whole lot of that. 50 is right around the corner and so is peak season at UPS (work)…life is trying to kick me in the seat of the pants. Invictus and crossfit has been the most outstanding journey of life…I hate to think what track I would be on right now if it were for all of you!!!
BTW…2:15 on the rower is insane!!! Outstanding work Al..as always!!
Been a while!
Ha, yea been away on holiday and working for the last couple of months so other than the odd run have been pretty slack Jeremy!