Class is awesome tomorrow - Come ready for work and fun and pain.
Extra work:
1) Benchmark
100 Pull-Ups for time
*If you are doing this during a class time, please ensure it is done during Part 1 (@ Rowers)*
**No Ripping (aka if you rip or are close and can tell, stop)**
2) E3MOM15:
1min Ski-Erg Max Effort
1min Burpees
1min Rest
3) Shoulder Care:
Run through Bulletproof Shoulders: Video
a) Side-Plank Reverse Fly - 20 Reps/Side
b) Modified Y-Push-Up Hold - 15seconds/side - 3x/side.
c) Scap Push-Ups - 15 reps, controlled.
d) T's - 5 Reps + Overload - x 4-5
e) W's - 5 Reps + Overload - x 4-5
f) Cuff Isolation - 15x/side (Stay within yourself, don't go too heavy)
Looks like a great extra work day. My alarm did not go off...lingering effects post bachelor party. Woke up 5:10, stumbled into the gym as class started and most definitely stumbled out as class ended.
ReplyDelete1. Shoulder care with A-Con, Shelb and Jess
ReplyDelete2. 100 pull-ups in 5:47. Started with 15, then sets of 10, then sets of 8, then sets of 5, ha! No hand rips just a blood blister so that's good.
3. Ski/Burpee felt good up until the 3rd round
Round 1: 12 cals/18 burpees
Round 2: 13 cals/19 burpees
Round 3: 11 cals/16 burpees
Round 4: 12 cals/16 burpees
Round 5: 12 cals/18 burpees
4. 500m row in 1:50.7 (old time was 150.9) -- my legs get so tired so fast.... Not sure what I can do to help leg endurance on the rower besides row as much as Sam Briggs.
5. Lunges worked up to 115# then got a butt cramp so skipped my last set. Knees felt pretty good today even though the "doctor" told me never to lunge heavy.
6. Tabata was good core work-felt good.
Today truly was a special treat being able to do extra work with Maria, Shelby and Jesse as well as having special guest coach at 930 Jeff Binek.
ReplyDeleteRowed 500 in 1:28 which was a PR. Hit 185 on the lunges.
For extra finished 100 pull-ups at 6:09. For the EMOM hit
20 cal/16 burpees
17/16
18/16
17/16
16/16
Loved the shoulder care routine. Definitely looking to do that more often
WOD- 1:26. Not a PR but I havent tested that in a while so all good
ReplyDeleteLunges: 135/145/155/165/185. These felt really good
Tabata: no idea what my reps were but I liked this a lot
Did shoulder work at home before the gym. Good stuff
No pullups today. Ripped over the weekend.
Good job to both team series groups. When you take out all the super teams & teams with mixed affiliate members, you guys finished pretty damn good. Besides, after watching the shit reps from well known super starts We were probably even higher. KUDOS
Thanks man! Plus I like to think the 6 or 8 man group we put together, all from the same affiliate were far ahead of the others - Was a great effort, but some work to do to beat you know who.
DeleteRow: 1:40.6or4 I don't remember. Not a PR.
ReplyDeleteLunges: 65/95/115/135 then time ran out so I couldn't get a 5th set in!
Tabata: still burned from the GHD! Yikes! Lol! Felt good though!
Extra stuff: only had time for the shoulder stability exercises. Liked those a lot!
Good job team series peeps!! You guys were all so much fun to watch! You all were so awesome!!!!
WOD-1:21.4 PR. First PR in a while and I think I have more in me. Also had inspiration rowing next to our fearless leader....who destroyed his rower.
ReplyDeleteLunges at 185. These were tough but happy to be getting these reps in.
Did pull ups-4:20. Was at 3:30 with 15 reps. Started to tear. Gloved up. Still tore. Not happy.
Shoulder care was great.
Solid day.
Props to Jibs for his overall performance today.
Great job to everyone else...John...tomorrow is another day.
Preciate you! Glad to see you back on the confident/fun non-strugglebus today! Congrats on the PR
Delete500m Row - 1.18.8 - PR, pretty excited about that -- Need to check back a couple other logs to ensure it was, but as far as what I have picture proof of on C2 website it is.
ReplyDeleteLunges...kinda worthless on these - Hit 135 x 18 and called it there. Still struggling pretty hard.
Tabata - All Hollow-Rocks @ 18, Supermans all 10s (tough), KBS all 10
100 Pull-Ups - 3:45 - 52, 15, 12, 8, 8, 7
EMOM Skis - Cals were a little hazy with shitty monitors, Burpees were 16, 16, 15, 13, 15
Did some shoulder care, can't straighten my arms. Good session.
Dannnnng jefffff! That's awesome
Delete
ReplyDeleteDid the ski/burpee/rest wod first and managed to do
10/18
11/16
11/15
11/15
11/16
PRd my 500m row thanks to young Alex yelling in my ear! :) I told him it would help me and it sure did! Got 146.2 (I think it was .2)
Walking lunges with amanda and we
did, 85,95,105,110,115
I am still coughing from the row....
Rower hit 1:28 a 1 sec pr. Need to pace faster for first 350.
ReplyDeleteLunges up to 185 these felt light compared to when I did them earlier this year.
Tabata no sure on reps but felt good n fresh whole time
100 pu 4:56 started with 20 and did sets of 10
Skier n burpees by end were rough and blur not sure on reps but never stopped moving
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ReplyDelete100 pull ups: 7:25
ReplyDelete