John -- I'm super excited for you to see tomorrow's Strength work now that I've seen tomorrow's programming.
Strength:
If you did the Push Press work today, then tomorrow for the workout you will sub Deadlifts @ 70% 1RM in place of Push Presses.
Extra Work:
4 Rounds:
a) Front Rack Walking Lunge - 8 Reps (4/leg) building, heavy.
b) KB Side Bends https://www.youtube.com/watch?v=mBGEXX1PUGE - 12 Reps/Side - 100/70lbs
c) Barbell Bent-Over Rows - Light, 10 reps with a 2s Pause at the chest (lighter than you'd think to have a perfect chest-pause position).
Cardio:
"E Caf"
10 Rounds of -
1min Max Effort Row for Meters, rest 1 minute. *20mins Total*
Goal is to row 3000m/2750m - Penalty is 1 burpee pull-up for every 5 meters under your goal you finish.
Gymnastics:
EMOM20:
a) Max effort Strict HSPU (use as many kick-ups as needed, maximize each minute knowing you get rest).
b) rest 1 minute
c) 12 T2B (goal: UB)
d) 8 Band Pull-Aparts
Push press done at 135#. Felt kind of heavy! Sit ups with 35#
ReplyDeleteRowing got 2709m finished burpee pullups. Was disappointed I didn't hit goal. Felt like each row was pretty fast. Prob still need to improve using my legs more
Did a couple sets of GHDs after
1. Did not do farmers carry
ReplyDelete2. Push press @ 205#
3. Cardio - WOOF. Completed 3131m so you owe me 26 burpee pull ups
Yes! Suck on that Jeff
DeleteNice! Burpee pull-ups done in :14
DeleteHahaha
DeleteFarmers carry really pissed me off. No matter what I did I could not get my grip centered properly.
ReplyDeleteDid 185 for push press/weighted sit-up EMOM
Mixed up the extra work, did 4 sets of walking lunges and hit 8 steps at 205, alternated with 15 T2B
Ran out of time to row today
Off to Shanghai, China tomorrow
Class-farmers carry was a struggle-worked with 155
ReplyDeleteDid snatches for EMOM and struggled with sit-ups
Strength-ended with 205 on lunges, side bends @100 was awesome, bent rows finished w/85
Gymnastics-HSPU 15/13/12/12/10 t2b UB PURPLE band
1) Farmers Carry's definitely my thing - 185/hand pretty easy.
ReplyDelete2) Did 135 for most of the PP, weighted GHD sit-ups w/ 45# for half rounds, unweighted for half.
Did Gymnastics + Curls
a) 15, 9, 12, 13, 7
b) 20 Hammer Curls w/ 45's
c) Band Pull-Aparts smoked me.
Tough upper body day.
#HandsSoBig
DeleteWell found another weakness today....farmers carry's with barbells
ReplyDeleteWent 135 which was ok...then was humbled at 185
WOD- Did 165 on PP and 55 on sit ups. PP felt solid with back
Gymastics + Curls
Band pull aparts were really tough
Not a great HSPU day
Hammer curls because its almost pool season
As everyone else is saying (except for Jeff), the farmers carries made me wanna punch something. SO BAD. I don't know what our end weight was but it wasn't very high. Maybe 95.
ReplyDeleteFor the workout, did 105 and 45 for sit-ups.
Did gymnastics today. HSPU weren't awesome. First set I did 6 using the abmat and tried to stay around that number... My ability to get head to mat dwindled significantly. Added an extra ab mat for - later set which then was too easy soo I just went as far down as I could with one abmat. #StruggleBus. T2B felt fine, did all sets unbroken. The band pull aparts were hard as usual, I used the purple band and focused on trying to get my dorm right!
Farmers carry's were definitely a struggle today. Worked up to 100#.
ReplyDeleteFor the workout I did 105# for PP and 35# for the situps. I should have gone heavier on the sit ups they felt pretty easy.
Did the strength extra work. Worked up to 125# for the walking lunges. For the KB side bends I did 70#, but just saw 12 reps so I only did 6 per side. They were harder than I expected. Did 65# for the pause rows.