Strength:
*Preferably done before class -- If done after class expect major shoulder fatigue*
EMOM12:
Odd: 3 Push Press (Bar taken from the ground) @ 75%
Even: 10 Strict Ring Dips
then...
Accumulate 3 minutes in a weighted plank with 60% bodyweight on.
Cardio:
Run 1 mile all-out.
rest 10 minutes then...
4 x 400m w/ 1minute rest between each effort. Add your 400m time together and see which is faster vs. your mile - Post results to comments.
Gymnastics:
5 Rounds for form:
a) 8 Ring Dips - Strict, no band.
b) 30s Box L-Sit Hold with arms straight out (scale as needed with legs/feet)- View images below.
c) 10 Reps ring push-outs - View image below.
b)
c)
1. Squats with Plenty O Gear
ReplyDelete300/320/340/360/385
2. ~ 8:06
Cardio work with Cardio Clark (25:01 total time)
Mile = 6:52 (3:25/3:27 splits)
400s = 1:35/1:29/1:32/1:31
... and im still sweating
Geared Cash is a much happier person, I like being around him far better. Please don't ever go back to gearless, it is not recommended.
Delete^^^^ Chuck
DeleteSquatted with #Jade who totally PR'd today. Proud of you.
ReplyDeleteSquats did not go so well for me. Tried for 2 at 250# and only got one. I need to lift heavy more often. It's more a mental issue than a physical one I fear.
WOD was spicy on the ole ticker. Went outside for some fresh air. 7:50.
Extra work was nasty on the core and shoulders. The ring push outs and box L-Sits were new for me, so that was fun, despite also being massively humbling.
Good crew this morning! #BCOD
Just remember K$-you fear what you don't understand.
DeleteJohn - does that mean you fear 5:30am #BCOD?
DeleteGreat workout today! Jeff thanks so much for putting together the extra programming. Really appreciate it!
ReplyDelete1. Did 14.1: scored 315 (7rep PR)
2. BS felt good
3. WOD: Did with 115 pound barbell and narrow grip overhead lunge. 10:57
4. Running: 1 mile: 8:35
400m interval (1:15,1:23,1:25,1:29)
Intervals was much faster.
So glad you didn't tie your 14.1 score! And you are very welcome
DeleteJeff - Much appreciation for this blog, I dont know what I would do without it.
DeleteEd - Youre the man. You did more in one day than I do in a year.
Had some ME time today-no class.
ReplyDeletePersonal snatch work
Squats-hit my 385x2. Squatting alone is not fun.
Did the strength work-hit all push presses @185. Dips were tough. Did not finish all 10 for final minute-only 8. First 3 rds of dips unbroken.
Accumulated 3:00 plank took me a casual 14 minutes---yikes.
Dominated this back thing today -- Walking Lunges instead of squats -- all Power Cleaned from the ground:
ReplyDelete6 @ 225
6 @ 255
4 @ 275
3 @ 285
2 @ 300
Tried a 315 power clean...didn't quite have it.
Workout was 6.58 -- Definitely rough doing lunges after lunges. Tried to catch Ballin on the last set of burpees but she hit the after burners too.
Extra Work - Calmly played with the gymnastics but took it pretty easy on the shoulder.
Excited my back is able to handle this weight and has its pulling strength back.
Backsquats felt good today. Hit 200, 210, 225, 240, then 250 for 2 felt pretty good so I went for a PR at 270... Should've had it but just didn't push it. Next week, it is mine!
ReplyDeleteFor the workout I was peer pressured into doing the 35# plate -- My shoulders are super thankful. I finished in 8:25.
Did gymnastics extra work with a fun crew tonight...Those box L-sits are a real treat for sure.
Workout 6:01
ReplyDeleteemom at 185 and dips unbroken till last two rounds
worked on ring push outs, those were a doozy.
and did front squats but subtracted 15% from percentages, set of 2 was 325 (felt good) just working on bracing/foot placement along with MY RIBS IN JENNY, MY RIBS ARE IN WHILE I WRITE THIS POST.
ReplyDelete#RIBSIN #BABYBACK #RIBS #RIBEYESTEAK #REALJOEYCASH
Are they?.....Are they?...**HEAD POKE** (2 Fingers)
DeleteSerious dap for the joey cash call out
DeleteWOD-6:22
ReplyDeleteEMOM at 185- Ring dips unbroken until last two rounds....Probably because of my weak tricep game.....thanks Jeff for pointing out my flaws.
Front Squatted up to 295 trying to keep my core braced.
Did some L-sits and ring push outs. Push outs got a little sore on the back.
For some reason can't comment using my phone so my apologies for the tardiness. For back squat hit 315 for a double fairly easily. Hit 335 for a single then attempted 355 and missed. Didn't stay focused and fight for it at the bottom. Knee felt good.
ReplyDeleteFinished WOD in 7:29. Shoulders were roasted but seeing strength and capacity beginning to return so I'm happy about that. I'd say it's 80-85% and getting better everyday.
Did the strength extra work later in the day at work. Did 155 on the push presses. Ring dips are still a bit of an issue on the shoulder so modified to bench dips to work on that range of motion a bit.
The weighted plank was brutal and awesome. I definitely need to continue to work on core strength and stabilization.
Jeff - as Ed said, thank you for putting this extra work together. It's been awesome!
Didn't make it to the gym yesterday so did a lot of Tuesday's stuff today. First in class we did strict pull ups and ring dips. Then we did Diane. I did it RX for the first time and got 12:17. Found out today that Albuquerque is a mile above sea level so breathing was quite a challenge.
ReplyDeleteDid push presses after but didn't do ring dips since had done so many already within class.
Tried to do back squats from yesterday but was having some IT band pain so cut it short.