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10.9.2017 Monday
WU: RUN 400M then 20 PVC Passthrus 20 PVC OVH Squats 25 Situps 20 HR Push-ups 20 Lunges 15 Pull-ups 12 x 1 Hang Snatch OTM X 12 55 - 85LB for me. Hang Snatch Building each Minute **2 reps for first 6 Minutes** 3X10 10@ 35lb 20@ 45lb Behind the neck Snatch grip press WOD: 5 Rounds: 20 WallBall (20/14#) 10 Handstand Push-Ups Scaled it did HS holds: 14:39 |
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10.10.2017 Tuesday
WU: Row 300M then 3 Rounds 20 Cradle-rocks 15 Push-ups 20 Lunge 21-15-9 Power Clean (135/95#) Bench Press (135/95#) 8:39 but only did 75lb due to sooo many reps WOD: 5 Rounds: Run 400m 1min. Max Pull-Ups rx'd it.... got 51PU: 16:39, 4 rounds for this on would have been plenty... I ran too fast on round 4 and suffered!! |
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Yesterday
10 Goblet Squats 35, 44, 53# 6 strict pull ups 0, 10, 20# 3 Arm Bars each arm 35, 44, 53# Shoulder Mobilization Routine -20 band pull aparts -10 face pulls 30# -10 banded external rotations 3 rounds Deadlift x 1 rep 225, 230, 235, 240, 245 30 seconds rest TGUs x 2 reps 35, 44, 53, 62, 71# 30 seconds rest Dips x 5 reps 30 seconds rest The Double Kettlebell Complex. In this complex, here’s what I did: * 5 reps of double kettlebell swings * 5 reps of double kettlebell snatches * 5 reps of double kettlebell cleans and presses All were done with 35# kettlebells. 4 rounds done on the 3 minutes. Tough. 1 strict muscle up 20 wrist extensions w/Flexbar 5 rounds Today 5 problems Push ups 15, 20, 25 reps 10 second 2-finger hang 10 pronators 3 rounds Hangboard Ladder Training Week 1, Workout 2 EMOM 1. Open hand:*3 sets of 3-6-9 (small Metolius rung) +22.5# 2. Full crimp: 3 sets of 3-6-9 (large Metolius rung) 2.5# 3. Half crimp:*3 sets of 3-6-9 (#5 Moonboard) +22.5# Worked in 10 sets of push ups, deep squat holds, and handstand holds (against wall) |
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10.12.2017 Thursday
WU: Run 1 lap then 2 Rounds 10 PVC passthrus 10 PVC Thrusters.....?? 25 Situps 15 Push-ups Every 2 minutes, for 12 minutes (3 sets of each): Station 1 – Dumbbell Z-Press x 8 reps (Seated, on the floor with legs out straight out front) (keep elbows wide to the side of the body in line with shoulders and hips throughout the press and descent) Station 2 – Strict Toes to Bar x 8-10 reps @ 3110 (if you cannot perform with straight legs, try them from a tucked position) Worked with 20lb DB, did Strict T2B WOD: Complete rounds of 15, 12 and 9 reps for time of: Power Cleans (185/135 lbs) 95lb for me Handstand Push Ups / did Wall Walks, 5,4,3 9:43 |
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We haven't heard from Alden, Bill or Cliff in awhile..... I hope things are OK with them.
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10.13.2017 Friday
WU: Run 400m then 50 Lunges 40 Situps 30 Pushups 20 Airsquats 10 Pull-ups 3 x 8 Back Squat 3 x 8 1@115lb, 2@ 125lb Take 10-15 minutes to build to a heavy Snatch 65lb to 105lb WOD: Score Type:: Rounds and Reps 12 minutes of: 6 Hang Snatches (115/75 lbs) 65lb for me 12 Toes-to-Bar 15 Wall Ball Shots (30/20 lbs) 14lb WB 3 rounds +1 |
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[QUOTE=Patrick Tonge;1269846]We haven't heard from Alden, Bill or Cliff in awhile..... I hope things are OK with them.[/QUOTE]
Yepp, hopes everybody has it ok... It would be interesting to see other peoples workouts, how everyone is training, in the same oldcategory, gives motivation to me. Would be nice even if more people would join to write here.. Wed 11 Oct: Streching mostly "Jackknife": 5,10,15,15,10,15,15,10,5reps (=100) Superman holds, ca count to three 10times Kb shrugs: 5/24kg x5 Thu 12 Oct: Bike - 30min Ski Erg: 1min on 1min off 10rounds -200m -212m -212m -224m -228m -226m -225m -220m -226m -209m Sat 14Oct: Bike 15min AssaultBike 1min easy (ca40rpm) 30sec sprint (+60rpm) 5rounds Pulldown - Alt db incl bench 10/40kg 10/12.5kg 4 rounds Each 30sec of 30sec 1L-sit to pullup 15rounds C2row 5min 1130m |
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Climbed at the New Friday and Saturday. Lots of good climbs. Climbed with new and old friends. Drove home this morning.
Got a little workout this afternoon to loosen up the body after 5 hours in the car. A few goblet squats and kettlebell swings for a warm up. 20 Kbs 2 TGUs (one each arm 5 rounds-35, 44, 53, 62, 71# 5 strict ring muscle ups |
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Spent the weekend working with my son. Saturday we cleaned up all of the shingles he had torn off of his home roof. He did lay a tarp down, so we pulled the tarps about 300M and made a bid pile!! Legs got a workout!! Sunday we cut a bunch of firewood with the chain saw and stacked it to be split.....next weekend will be a wood splitting weekend!!
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10 Goblet Squats 35, 44, 53#
6 strict pull ups 0, 10, 20# 3 Arm Bars each arm 35, 44, 53# Shoulder Mobilization Routine -20 band pull aparts -10 face pulls 35# -10 banded external rotations 3 rounds 5 sets of: Deadlift x 1 rep 225, 230, 235, 240, 245 30 seconds rest Floor Press x 8 reps 53# KBs 30 seconds rest Ab Roll Outs x 10 reps 30 seconds rest Kettlebell Cyclone Double swing Double clean Double snatch See-saw press Front squat 10 minute EMOM 44# KBs Afterwards I mowed the grass as a cool down. Patrick-Way to use your fitness to get sh*t done. |
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10.16.2017 Monday
WU: Run 400M then 2 Rounds 10 PVC Passthru's 10 PVC OVH Squats 5 Pull-ups 1 x 1 Power Snatch Emom 6min. EMOTM: 5 Touch & Go Power Snatch *Build to a heavy set of 5* 75lb Here then... 6min. EMOTM: 1 Power Snatch *Build to a heavy single* worked to 95lb here 1 x 1 Front Squat worked to 175lb here. Been awhile since I hit 175. Take 10 minutes to work up to a heavy Front Squat WOD: Score Type:: Total Time / 15Min Cap 20 Thrusters (115/75 lbs) 10 Pull-Ups 30 Front Squats (115/75 lbs) 20 Pull-Ups 40 Back Squats (115/75 lbs) 30 Pull-Ups worked with 65lb. got 134... 16 PU short.. ran out of time :confused: |
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Back from working 3 days in downtown SF.
10.19.2017 THursday WU: 80 SU 20 Lunges 15 DB Push Press Strength Score Type:: Total Weight Every minute, for 4 minutes (4 sets): High Hang (Squat) Clean x 2 reps followed by… Every 2 minutes, for 4 minutes (4 sets): Hang Squat Clean x 1 rep followed by… Every 2 minutes, for 8 minutes (4 sets): Clean x 2 reps @ 85+% 1 x 1 1 Rep Max Hang Squat Clean got to 145lb Here WOD: 15 Min Amrap 8 single arm db push press (8 each arm)(40/25) 15 Toes 2 Bar 40 Double Unders I got 5 rds+10DB Press. |
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Mon 16Oct:
Short workout: Kb one arm press: 8kg Kb: 5,5,5,5reps 16kg Kb: 5,5,5,5reps 24kg Kb: 3,5reps 16kg Kb: 5,5reps 8kg Kb: 5,5reps Db hammer curl: 30/12kg db,s (ca27lbs) Tue17Oct: Hang db snatch: 6kg db 5,5,5,5 (part of the warmup) Kb swing: 10reps - 8kg Kb 10, 10reps - 16kg Lb 10reps - 24 kg Kb Then EMOM 20min: 10/24kg Kb, each other minute 4/32kg Kb Thu 19Oct: Bike 15min C2row: 5000m - 21:46min Fri 20 Oct: Got a flu... Vitamin C, zink, garlic...hopefully a short version... |
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Jan-I hope you feel better quickly. The flu sucks.
Yesterday-Bouldered at Rock Mill with Jeff. I hadn't been there for awhile so all the problems were new. Fun. Today 10 Goblet Squats 35, 44, 53# 6 strict neutral grip pull ups 0, 10, 20# 3 Arm Bars each arm 35, 44, 53# Shoulder Mobilization Routine -20 band pull aparts -10 face pulls 35# -10 banded external rotations 3 rounds 4 sets of: Bulgarian Goat Bag Swing x 10 reps 53, 62, 71, 88# Rest 60 seconds Ring Rows x 10 reps Rest 60 seconds Wall Handstand Hold x 45 seconds Rest 60 seconds Double-Unders x 25 reps Rest 60 seconds 15 kettlebell swings 44# 5 goblet swings 3 dips 10 rounds 18:45-Took my time 5 forward rolls 5 Right shoulder rolls 5 Left shoulder rolls 3 Cartwheels facing one direction 3 Cartwheels facing the other direction I need to work on my tumbling. |
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Get Better Jan!!
10.21.2017 Saturday WU: Run 800M then 20 Lunges, palms up, overhead 20 Airsquats Run 400M 10 push-ups Run 1 Lap (150M) 16EMOM Clean & Jerk 75-85LB WOD: Partner WOD: Run 800M 50 Cleans Run 400M 40 Cleans 50 Wall-balls Run 400M 35 Front sq. 24:45 Then spent 10-15Min working on Sq Snatch |
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10.23.2017 Monday Got stuck at work late and was only able to do the WOD:
WOD: Rounds and Reps AMRAP 15 Minutes: 20 Dumbbell lunges (40/25) 20lb for me 15 Burpees Run 1 Lap I got 4 rds +11 |
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10 Goblet Squats 35, 44, 53#
6 strict neutral grip pull ups 0, 10, 20# 3 Arm Bars each arm 35, 44, 53# Shoulder Mobilization Routine -20 band pull aparts -10 face pulls 35# -10 banded external rotations 3 rounds TGUs x 2 each arm 35, 44, 53, 62, 71# 30 seconds rest Floor Press x 10 reps 53# KBs 30 seconds rest Elevated Hip Extensions x 10 reps 0, 10, 15, 20, 25# 30 seconds rest 5 rounds The Double Kettlebell Complex. In this complex, here’s what I did: * 5 reps of double kettlebell swings * 5 reps of double kettlebell snatches * 5 reps of double kettlebell cleans and presses All were done with 35# kettlebells. 4 rounds done on the 3 minutes. 1 strict ring muscle up 10 wrist extension w/Flexbar 5 rounds |
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10.24.2017 Tuesday
WU: Run 400M then 3 Rounds 60 SU 30 sec. max Row 30 sec. plank hold Five sets of: Bench Press x 3 reps got to 125lb.... Rest 2 minutes Strict Supinated-Grip Pull-Ups x 5 reps Rest 2 minutes WOD: Against a two-minute running clock, complete the following: 400 Meter Run Push-Ups x Max Reps Rest two minutes between sets, and complete a total of four sets. THIGHS and CHEST should touch the ground on each push up! I was able to RX this one. got 46 PU. My runs went 1:35, 1:27, 1:26, 1:25 |
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Keep up the Good work Gents!!
10.25.2017 Wednesday WU: Run 400M then 2 rounds Strength Score Type:: Total Weight A.Every 2 minutes, for 6 minutes (3 sets):work to 105Lb Hang Clean + Clean + Jerk @ 60-65% B. Every 2 minutes, for 10 minutes (5 sets): Worked to 135lb. Clean & Jerk WOD: 30 HSPU / Seated DB Press @ 20lb 30 Deadlifts (135/95#) @95lb 30 Ring-Dips 30 Power Cleans (135/95#) @ 95lb 12:53.... the last 20 cleans "Worked" me!! |
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10.26.2017 Thursday
WU: Run 400M then 3 Rounds 10 PVC Pass-thurs 10 PVC Thrusters 10 Ring rows 5 x 3 Overhead Squat 65-125lb hit a PR on this one today 125lb. WOD: 2 Rounds: 35 Pull-Ups 25 Thrusters (95/65#) @65lb for me 15:09 lots of pull-ups!! |
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10.28.2017 Saturday
WU: 3 Rounds Row 400M sled push 2x 5-3-1 Strict Press 65-75-80lb for me WOD: 20Min AMRAP Run 400M 20 Sit-ups 15 Push-press. started @ 80, quickly went down to 65lb 3Rd's + 400M + 26 |
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Yesterday
Bouldered at Rock Mill with Jeff, Norm, and Brad. Today 10 Goblet Squats 35, 44, 53# strict pull ups 6, 8, & 10 reps 3 Arm Bars each arm 35, 44, 53# Shoulder Mobilization Routine -20 band pull aparts -10 face pulls 35# -10 banded external rotations 3 rounds Three sets of: Deadlift x 2 reps 225# Rest 60 seconds TGUs x 2 each arm 35, 53, 72# Rest 60 seconds 100-Meter Suitcase Carry + Waiter’s Carry 35 & 53# KBs (hold a heavy KB at side in suitcase carry, and a lighter KB overhead in waiter’s carry; switch arms at 50-meters) Rest 60 seconds 15 Kettlebell Swings 10 Push-Ups 10 rounds 11:55 5 Somersaults (forward rolls) 1 strict ring muscle up 5 Right shoulder rolls 1 strict ring muscle up 5 Left shoulder rolls 1 strict ring muscle up 3 Cartwheels facing one direction 1 strict ring muscle up 3 Cartwheels facing the other 1 strict ring muscle up |
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I guess the old saying A flu last a week, if you treat it good with tea, some medicine, and rest it only last for 7 days is true :)
Sat 28 Oct: Bike 15 min Then a ciriut of 1. Romanian deads 50kg : 10,10,10,10,10 reps 2. Pulldown 15/40kg,15/50kg, 10/60kg,10/60kg,15,40kg 3. T2B : 5,5,5,5,5reps 4. Alternate low incline db bench press (keep the not benching arm straight up holding the db at top, very good, i rekommend to try) 10/12,5kg 10/20kg,10/20kg,10/20kg,10/20kg db's 5. On a cable crossover, squat pulley row (i put the cable on a mid abdominal height, then grab the "pushdown bar", walk few steps back and when arms straight i squat down and when raise up i'll row the bar to touch the torso) 10/30kg, 40kg: 10,10,10,10reps Mon 30 Oct: Strech and mobility Alt db curl -> push ups 10/12kg - 10 reps 10/12kg - 15 reps 10/12kg - 15reps 10/12kg - 15 reps 10/12 kg - 15reps Some rubberband knee exercises.. Hope Cliff, Alden and Bill is okay, not much post's lately... Keep up the good work fellas. |
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10 Goblet Squats 35, 44, 53#
6 strict neutral grip pull ups 0, 10, 20# 3 Arm Bars each arm 35, 44, 53# Shoulder Mobilization Routine -20 band pull aparts -10 face pulls 35# -10 banded external rotations 3 rounds Three sets of: Deadlift x 3 reps 225# Rest 60 seconds Floor Press x 10 reps 53# KBs Rest 60 seconds Double-Unders x 50 reps Rest 60 seconds All lifts are done right-handed without setting the bell down between moves. 1. 3 Swings 2. 3 Snatches 3. 3 Cleans and Presses 4. 3 Front Squats 5. 1 Reverse Get-up 6. Now switch hands and repeat the sequence on the left. 5 rounds. 13:01 5 Somersaults (forward rolls) 1 strict ring muscle up 5 Right shoulder rolls 1 strict ring muscle up 5 Left shoulder rolls 1 strict ring muscle up 3 Cartwheels facing one direction 1 strict ring muscle up 3 Cartwheels facing the other 1 strict ring muscle up Keep up the good work guys. Hopefully the other will be back soon. |
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Sunday: Split a couple of truck loads of firewood then stacked it.
Had to work late on Monday and Tuesday this week. Tuesday I make to the gym for the last 10Min. 3 sets of 10 strick press with 45lb Bar. 50 yd lunge with 25lb Plate over-head 3x |
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11.1.2017 Wednesday
WU: Run 400M then 3 rounds Pull / push sled 20yd 105lb 60 SU in between sets For Time: 21-18-15-12-9-6-3 CTB Pull-Ups Calories on Rower 13:53 12min. AMRAP: 8 Ring Dips / band 8 Handstand Push-Ups / seated DB Press 8 KettleBell Swings (70/53#) 46# 4rds + 16 Lots of tricep work today |
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I had Parent-Teacher Conferences the last two days. I managed to get to the high school weight room for an hour.
10 Goblet Squats 35, 40, 55# 6 strict grip pull ups 0, 10, 20# 6 burpees Shoulder Mobilization Routine -20 band pull aparts -10 face pulls 35# -10 banded external rotations 3 rounds Deadlift x 1 rep 225, 230, 235, 240, 245# 30 seconds rest Hammer Strength Rows x 10 reps (kept adding weight each round) 30 seconds rest Dips x 5 reps 30 seconds rest 5 rounds 6 sprints up Picken's Hill |
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11.02.2017 Thursday
WU: Run 400M then 3 rounds 20 Situps 15 Push-ups 90 SU 5 x 3 Deadlift- Take 15-20 minutes to build to a heavy-ish 3-rep Deadlift worked 115lb - 255lb 3x. Been a while since I hit 255, felt good WOD: 4 rounds for time of: 12 Deadlifts (225/155 lbs) @165lb 15 Toes to Bar 400-Meter Run 18:08 a little slow, but I think all the DL made me tired, I wasn't running as fast as normal.:D |
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10 Goblet Squats 35, 44, 53#
6 strict pull ups 0, 10, 20# 3 Arm Bars each arm 35, 44, 53# Shoulder Mobilization Routine -20 band pull aparts -10 face pulls 35# -10 banded external rotations 3 rounds A. Five sets of: KB Front Squat x 5 reps 35, 35, 44, 44, 44# KBs Rest 45 seconds Kettlebell Swing x 20 reps 44# Rest 45 seconds Ab Wheel Roll-outs x 10 reps Rest 45 seconds The Deep Six 35# KB -Don’t set the bell down the entire set -4 1 Hand Swings -4 1 Hand Snatches -4 1 Hand Cleans -4 Presses -4 1/2 Rack Squats -1 Reverse Turkish Get Up. Switch arms and repeat. 3 rounds 9:22 1 strict ring muscle up 5 Somersaults (forward rolls) 1 strict ring muscle up 5 Right shoulder rolls 1 strict ring muscle up 5 Left shoulder rolls 1 strict ring muscle up 3 Cartwheels facing one direction 1 strict ring muscle up 3 Cartwheels facing the other |
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11.03.2017 Friday
WU: Dyno-Bike 3min then group warm-up 10 OVH squats 2Min DU 10 Cradle rocks 10 Push-ups 20 Situps 5 x 2 Snatch High Hang Snatch: 3reps x 3sets @ 50% @55lb Mid Thigh Snatch: 3reps x 3sets @ 50% @55lb Below the Knee Snatch: 3reps x 3sets @ 50% @65lb Snatch: 60% 3rep x 3sets @65lb 65% 2reps x 3sets @75lb 70% 2reps x 2sets @85lb (Not Touch and Go reps) WOD: 15Min timecap For Time: 60 GHD Sit-Ups 50 Backsquats (135/95#) @65lb 40 Box Jumps 30 Shoulder-2-Overhead (135/95#) @65lb 20 Bar Muscle Ups / C2B-RingDips got 186- Got 6 C2B-RingDips in |
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Yesterday
Bouldered at Rock Mill with several friends. Today 10 Goblet Squats 35, 44, 53# 6 strict neutral grip pull ups 0, 10, 30# 3 Arm Bars each arm 35, 44, 53# Shoulder Mobilization Routine -20 band pull aparts -10 face pulls 35# -10 banded external rotations 3 rounds A. Three sets of: Bulgarian Goat Bag Swings x 10 reps 53#, 62#, 71# Rest 45 seconds TGUs x 2 reps each arm 35, 44, 53# Rest 45 seconds DB Shoulder Press x 5 reps 25, 30, 40# Rest 45 seconds Double Unders x 25 reps Push ups x 15 reps Air-Dyne x 30 seconds Rope Ascent x 1 ascent Kettlebell Swings x 20 reps 44# 20 minute EMOM 5 Somersaults (forward rolls) 5 Right shoulder rolls 5 Left shoulder rolls 3 Cartwheels facing one direction 3 Cartwheels facing the other |
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Good work men...
Wed 1 Nov: Standing rear delt laterals 20/6kg 12kg db's: 15,15,15reps Kb swing: 16kg (one pood): 10,10reps EMOM kb swing: 10/24kg each other 5/32kg (two pood) 12min. Push ups 20,20,20reps Thu 2 Nov: C2row 10min - 2222m SkiErg 1min on/1min off -207m -224m -230m -225m -221m -217m -243m -223m -213m -216m C2row: 5min - 1010m Sun 5 Nov: Bike 10min Rear kick machine: 20kg:10,10,10reps Rope pushdowns 25kg: 10,20,10,10reps Romanian deadlift: 5/60kg 5/100kg Pullups 2,2,2,2reps Dips 3,3reps Then 10min amrap: Romanian/stiff leg deadlift 1/140kg (308lbs) 2 pullups (underhand grip c2b) 3 dips -8rounds + 1deadlift and 2pullups C2row: 10min - 2269m |
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11.06.2017 Monday
Row 400m then Group warm-up 8 Sled push-pulls Push-ups Cradle-Rocks Four sets of: Front Squat x 4-6 reps 950145Lb Rest 20 seconds Tall Box Jumps x 1.1.1.1.1 33in and then a few at 35in (rest 3-5 seconds between each jump – step down after each jump) Rest 2 minutes WOD: For Time: 100 Double Unders / 250 SU 75 Air Squats 50 Alt. Dumbbell Snatch (50/35#) 30lb DB 75 Air Squats 100 Double Unders / 250 SU Lots of Air-Squats!! 15:08 |
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Tue 7 Nov:
Lying on floor, legs raised to vertical, then "leg extensions" 50,50,50,50,50,50,50reps Db Hammer Curl -> Lying on floor Db tricep extension 20/6kg Db's - 20/6kg 20/6kg - 20/6kg 15/12kg Db's (ca 27lbs) - 10/12kg 15/12kg - 10/12kg 15/12kg - 10/12kg 15/12kg - 10/12kg 15/12kg - 10/12kg Little streching |
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10 Goblet Squats 35, 44, 53#
6 strict grip pull ups 0, 15, 30# 3 Arm Bars each arm 35, 44, 53# Shoulder Mobilization Routine -20 band pull aparts -5 dislocates -10 face pulls 35# -10 banded external rotations 3 rounds A. Four sets of: TGUs x 2 each arm 35, 4,4, 53, 61, 61# 45 seconds rest One Arm Floor Press x 5 reps each arm 35, 4,4, 53, 61, 61# 45 seconds rest KB Rows x 10 reps each arm 53# 45 seconds rest B. 2-1-3 kettlebell armor building complex 35# KBs 2 double cleans 1 double press 3 front squats 10 minute EMOM 1 strict ring muscle up 5 Somersaults (forward rolls) 1 strict ring muscle up 5 Right shoulder rolls 1 strict ring muscle up 5 Left shoulder rolls 1 strict ring muscle up 3 Cartwheels facing one direction 1 strict ring muscle up 3 Cartwheels facing the other (I'm becoming smoother with these) |
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11.07.2017 Tues.
6 x 5 3 Push Press + 2 Push Jerks 65-85lb 6 Rounds: Every 2min. complete: 3 Push Press + 2 Push Jerk *Build to your heaviest set or hold a high percentage across all sets* WOD: Score Type:: Rounds and Reps 15min. AMRAP: Run 1 Lap 9 Burpee Box Overs (24/20") 6 Strict Pull-Ups 5rd's +1 lap. 11.08.2017 Worked in SF 11.09.2017 Thursday WU: Dyno Bike for 3Min. group stretching 4 x 8 Db Bench and Db Row 30 & 40LB 4 Sets of 8-12 reps of each DB Bench Press 30lb DB Row 30-40LB WOD: 5 Rounds 20 Min Emom 1- Row 12 Cal/ Bike 25 2- 3-7 Muscle Ups / 1 PU&1DIP 3- 40 Double Unders 4- Handstand walk / Bear crawl across gym twice |
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11.10.2017 Friday
WU: Row 400m Group stretching Score Type:: Total Weight Back Squat *Set 1 – 3 reps @ 75% *Set 2 – 2 reps @ 80% *Set 3 – 1 rep @ 85% *Set 4 – 3 reps @ 80% *Set 5 – 2 reps @ 85% *Set 6 – 1 rep @ 90% Rest 2-3 minutes between sets. 115-180lb WOD: For Time: 15 Thrusters (95/65#) @75lb 30 Alt. Front Rack Lunge (95/65#) @75lb 50 Toes 2 Bar 30 Alt. Front Rack Lunge (95/65#) @65b 15 Thrusters (95/65#) @65lb 15:16 |
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Yesterday
Bouldered at Rock Mill with Jeff and Brad. 10 Goblet Squats 35, 44, 53# 6 strict neutral grip pull ups 0, 10, 20# 3 Arm Bars each arm 35, 44, 53# Shoulder Mobilization Routine -20 band pull aparts -5 dislocates -10 face pulls 35# -10 banded external rotations 3 rounds A. Four sets of: Deadlift x 2 reps @ 225# 45 seconds rest Alternating Reverse Lunges x 10 reps 20, 50, 50, 60# 45 seconds rest Inverted row w/barbell x 10 reps 45 seconds rest B. The Double Kettlebell Complex. 35# KBs This is a brutal little workout here. *A complex is a series of exercises that are put together without rest. In this complex, here’s what I did: * 5 reps of double kettlebell swings * 5 reps of double kettlebell snatches * 5 reps of double kettlebell cleans and presses 4 rounds on the three minutes 1 strict ring muscle up 20 wrist extensions with Flexbar 5 Somersaults (forward rolls) 1 strict ring muscle up 20 wrist extensions with Flexbar 5 Right shoulder rolls 1 strict ring muscle up 20 wrist extensions with Flexbar 5 Left shoulder rolls 1 strict ring muscle up 20 wrist extensions with Flexbar 3 Cartwheels facing one direction 1 strict ring muscle up 20 wrist extensions with Flexbar 3 Cartwheels facing the other (I'm becoming smoother with these) |
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Good Work Tim!!
11.12.2017 Sunday Ran my first Spartan Race: :pepper: 4.7 Miles with 20 obstacles. Did it with a group and help folks along when needed. I was able to do every obstacle but one. Tim- Need your Help!!! A-Framed board with holes, rocks and chains. Had to laterally go across it using anyone one of those holds. Tried to go from rock to hole bit failed about 25% of the way in!!!! Noticed people who only used the hole seem to make it. |
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Patrick-Awesome job completing a Spartan Race! I looked up the obstacle you mention. It looks like you have good holds to grab onto to with your hands. However, it looks like you just have to smear your feet which makes it much harder. Keeping your feet relatively high and grabbing the holes would be the way to go. Grabbing holes would allow for direct opposition which will keep you on the obstacle. If you could practice it you could figure the best technique to get across it. Of course doing a little rock climbing would prepare you well. :)
10 Goblet Squats 35, 44, 53# 6 strict neutral grip pull ups 0, 10, 20# 3 Arm Bars each arm 35, 44, 53# Shoulder Mobilization Routine -20 band pull aparts -5 dislocates -10 face pulls 35# -10 banded external rotations 3 rounds A. Five sets of: Deadlift x 1 rep 225# 45 seconds rest Band-Assisted Nordic Hamstring Curl x 5 45 seconds rest One-armed Floor Press x 5 reps each arm 44, 53, 53, 62, 62# 45 seconds rest B. For time: 35# KBs Kettlebell Cyclone Double swing Double clean Double snatch See-saw press Front squat One round every 45 seconds 15 rounds 5 Somersaults (forward rolls) 1 strict ring muscle up 5 Right shoulder rolls 1 strict ring muscle up 5 Left shoulder rolls 1 strict ring muscle up 3 Cartwheels facing one direction 1 strict ring muscle up 3 Cartwheels facing the other 1 strict ring muscle up |
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