Skulls:
1) Squats - Wk3D2 -- Only doing the OHS/BS portion.
10 @ 60
10 @ 65
8 @ 70
8 @ 75
2) 30-20-10:
Calorie Row
T2B
Unbroken Wall-Balls (20/14 to 10/9ft) *Any Breaks result in an immediate 10 burpee penalty*
Superset - 4 Rounds:
3a) Bench Press - Heavy 2 (Warm-up before, these should all be working sets above 85%)
3b) Band Pull-Throughs - 15 Reps - https://www.youtube.com/watch?v=VtHwp_pj34k
3c) Rear-Foot raised Split Squats with KBs - 8-12 reps per leg - build up to heavy KBs - https://www.youtube.com/watch?v=Vw-e8x8p1jc
3d) Banded hip thrusts -- 8-10 reps, build in bands -- https://www.youtube.com/watch?v=I3Pgx8Cl9m0
Nice mini-skulls session w/Will and Maria today-we will be your rabbits
ReplyDeleteSquats-failed my 8th rep at 290-but it's a 2 rep improvement from Tuesday. I guess max effort back squats the day before makes you stronger at front squats the next day #girth
WOD-7:44 Will beat me. Maria did not.
Bench-245
Hip thrust bands-started w/green then up to black w:03 hold-make sure you guys squeeze your glutes dammit!
Split Squats (also known as Bulgarian squats because they suck) started w/44 but then Maria said she was going to use those so I worked up to 53 and then 62. These are the worst things ever.
Pull-throughs w/ black band.
I'm sorry I can't make it Saturday but football season is a comin and we all know football rules America.
Proud of you, and this post.
DeleteYou will be missed.
Just promise me you'll run a Spider 2 Y Banana for me tomorrow.
#k-sans
ReplyDeleteSquatted with #CHARLESSTRONG - 10-245, 10-265, 8-285, 8-305
Wod: 8:02 started with 25 cals on assault bike and just grabbed a rower when one was available. Great push by all and #kmoney did her own version of the workout.. :)
Extra work:… In my head all I could think of was Jeff had to of had surround videos zooming in on our pull throughs and hip thrusts.
Great work everyone - see ya'll tomorrow and oh wait…. in honor of the US OPEN (Tiger Woods acceptance speech in 08 of being the athlete of the year) https://www.youtube.com/watch?v=eBrIV_L80vg
Honestly one of the best Will Ferrell moments - and that's really saying something. It's right up there with the shirtless cowbell.
DeleteI'm sure we've all seen it, but it must be posted. And he's not shirtless - my bad.
Deletehttp://youtu.be/GCd0OjjCz88
All around great day with the group.
ReplyDeleteWe promptly started our squats at 11:25, led by a motivated, efficient C-Sans.
Weights were a tad lighter today; worked up to a solid set of 8 OHS at 145#, gazing rep for rep into the focused, intimidating eyes of Jade across from me.
WOD was a challenge. Especially since I forgot the rep scheme and did 2 and 1/2 rounds at 30 reps of everything, then everyone was done and I realized. #repfail
I don't think anyone had any burpee penalties. Proud of all the unbroken-ness.
By the by, those split squats with KB were extremely terrible and tiring. No likey.
Can't wait for Championship Sunday - both at Chambers Bay, and at FCF.
Awesome day with the team. Off the Hatch schedule do worked on snatch today. Jenny noticed a problem with my extension. Her cue helped a lot. Worked up to 205 for a double.
ReplyDeleteWorkout was fun. Was able to do all the Wallballs unbroken. Will do the accessory work tomorrow. Lots of fun with the team.