Bench Press
5X5 Tempo 3.2.0
65.75.85.85.85.85.85
6 Rounds for Max Reps
2 Min Per Round
100 M Ski Erg (Was supposed to be 150 but I was in my own world lol)
8 Pull Ups (Have to do all singles, I can’t kip or string together yet with shoulder)
Max Clean and Jerks #75
~69
2 Sets
12 Knee Push Ups “FINALLY”
12 Lateral Raises #5
12 Bicep Curls #20
12 T’s and Y’s #5
12 Tricep Ext #40
12 DB OHP Wide #15
5 Plank to Forearms
12 DB Rows #40
Push Press 5 Rep
Work up to a Moderate
100 M Row/5 BWS
100 M Row/10 BWS
100 M Row/15 BWS
100 M Row/20 BWS
100 M Row/25 BWS
100 M Row/30 BWS
100 M Row/35 BWS
100 M Row/40 BWS
100 M Row/45 BWS
100 M Row/50 BWS
100 M Row/45 BWS
100 M Row/40 BWS
100 M Row/35 BWS
100 M Row/30 BWS
100 M Row/25 BWS
100 M Row/20 BWS
100 M Row/15 BWS
100 M Row/10 BWS
100 M Row/5 BWS
~29:54
2 Sets
12 Elevated Push Ups (18 Slot on Rig)
12 Lateral Raises #5
12 Bicep Curls #20
12 T’s and Y’s #5
12 Tricep Ext #40
12 DB OHP Wide #15
5 Plank to Forearms
12 DB Rows #40
Took a week off from posting in this Blog. But Im back, it may not be everyday that I post but I’ll do my best!
https://www.youtube.com/watch?v=9F3WcEy_Nbk
https://www.youtube.com/watch?v=aJsi5grZWAk
2 Sets
12 Elevated Push Ups (18 Slot on Rig)
12 Lateral Raises #5
12 Bicep Curls #20
12 T’s and Y’s #5
12 Tricep Ext #40
12 DB OHP Wide #15
5 Plank to Forearms
12 DB Rows #40
Hang Squat Clean x 1’s
65.85.105.115.125.135.135
30 Strict Pull Ups for Time
~3:46
30 Modified Ring Dips
~1:30
Amrap of
5 Hang Power Snatch
3 OHS
2 Alt Lunges
Max Hanging Strict Straight Leg Raises
~56
Bench Press Working up to 5 Reps
65.75.85.95 (for 3)
Feeling my shoulder a bit so going slow here. Was only able to do 3 Reps at #95 due to feeling it some in the Ant portion of shoulder.
https://www.youtube.com/watch?v=9F3WcEy_Nbk
https://www.youtube.com/watch?v=kmIHkhzJ3gc
Hang Power Snatch x 1
55.65.75.85.95
2 Sets
12 Elevated Push Ups (18 Slot on Rig)
12 Lateral Raises #5
12 Bicep Curls #20
12 T’s and Y’s #5
12 Tricep Ext #40
12 DB OHP Wide #15
5 Plank to Forearms
12 DB Rows #40
75 Power Snatches for Time #55
4:53
5.7.9.12.15.18 Ladder
Push Jerk #75
Pull Ups
~86 Reps
Total Time 16 Min
https://www.youtube.com/watch?v=4yODhAdefv8
https://www.youtube.com/watch?v=5GAPF7fK8kk
Back Squat work up to a 5 Rep
65.75.85.105.125.135
7 Rounds for Max Reps
2 Min per Round
3 Strict Pull Ups
12 Alt DB Lunges #15’s
Max Sit Ups
~ 178
2 Sets
12 Elevated Push Ups (18 Slot on Rig)
12 Lateral Raises #5
12 Bicep Curls #20
12 T’s and Y’s #5
12 Tricep Ext #40
12 DB OHP Wide #15
5 Plank to Forearms
12 DB Rows #40
300 M Row for Time
~ 1:00
3 Min Max HSPU
~30 First time rx’ing since surgery
300 M Row for Time
~1:04
23 Min Amrap
8 Burpee Knee Ups (Can’t do kipping KTE)
6 HSPU
12 DB Plank Rows #35
~ 8+2
https://www.youtube.com/watch?v=aJsi5grZWAk
50 Calories Row
50 Calories Echo Bike
50 Calories Ski Erg
Hang Squat Clean x 1
65.85.105.115.125.135.135
18 Min Amrap
Max UB DL #135
Max UN DBL DB Box Step Overs #20’s, 20’
3 DBL DB Hang Squat Clean
100 M Row
~201
2 Sets
12 Elevated Push Ups (18 Slot on Rig)
12 Lateral Raises #5
12 Bicep Curls #20
12 T’s and Y’s #5
12 Tricep Ext #40
12 DB OHP Wide #15
12 Strict Pull Ups
5 Plank to Forearms
12 DB Rows #40
https://www.youtube.com/watch?v=xr3TEHdV2Wo
https://www.youtube.com/watch?v=5GAPF7fK8kk&t=7s
PUSH PRESS X 2
BACK SQUAT X 5
55.65.75.85.95.105
Feeling off today, headache wasn’t able to push is much.
150 Wall Balls
*EMOM 5 Burpees
~13:37
Leg strength isn’t super strong right now so my muscular endurance isn’t quite there yet. Couldn’t keep a fast pace haha I’ll get there, just glad I was able to finish.
https://www.youtube.com/watch?v=4yODhAdefv8
https://www.youtube.com/watch?v=5GAPF7fK8kk
Hang Power Snatch
55.65.75.85.95
18 Min Amrap
UB Bench Press
UB Hanging Knee Ups
UB DU”s
1 Sets
12 Elevated Push Ups (16 Slot on Rig)
12 Y’s to T’s
12 Lateral Raises #5
12 Bicep Curls #20
12 T’s and Y’s #5
12 Tricep Ext #40
12 DB OHP Wide #15
12 Strict Pull Ups
5 Plank to Forearms
12 DB Rows #40
The Batman
100 BWS
then
50.40.30.20.10
Box Jumps (Step Ups ‘20)
Wall Balls #10
KBS #35
200 M Run
~30:12
https://www.youtube.com/watch?v=4yODhAdefv8
7 x 2 Hang Squat Clean
#135 - feels so heavy since I haven’t been under load for long.
21.15.9
Full Squat Clean #65
HSPU (1 Ab Mat)
9.7.5
Hang Power Clean #95
Strict Pull Ups
~12:27
Amrap with remainder of 20 Min
1 Squat Clean (work up to a heavy)
5 Bar Facing Burpees
~140
2 Sets
12 Elevated Push Ups (16 Slot on Rig)
12 Y’s to T’s
12 Lateral Raises #5
12 Bicep Curls #20
12 T’s and Y’s #5
12 Tricep Ext #40
12 DB OHP Wide #15
12 Strict Pull Ups
5 Plank to Forearms
12 DB Rows #40
https://www.youtube.com/watch?v=aJsi5grZWAk
https://www.youtube.com/watch?v=9F3WcEy_Nbk
50 Calories Ski Erg
50 Calories Bike
3 Rep Push Press
55.65.75.85.95.105.115
4 Rounds-Every 3.5 Min
For Max DB Sit Up Reps
400 M Row
20 DB STOH #30
Max DB Sit Ups
~108 Rx
2 Sets
12 Elevated Push Ups (14 Slot on Rig)
12 Y’s to T’s
12 Rainbows #2.5
12 Bicep Curls #20
12 T’s and Y’s #5
12 Tricep Ext #35
12 DB OHP Wide #10
12 Banded Pull Up (Smallest Red Band)
5 Plank to Forearms
12 DB Rows #30
Yayayaya Im doing Unassisted Pull Ups Finally! Everything about them feels great, aside from them being more difficult than I remember haha!
https://www.youtube.com/watch?v=4yODhAdefv8
https://www.youtube.com/watch?v=5GAPF7fK8kk
8 RM Max Back Squat
115
I got into a car accident this morning (not my fault and so glad I drive a jeep) and am feeling tight in my upper back and have a slight headache. Probably shouldn’t be working out but you know me, no excuses. I couldn’t go much heavier because holding my breath and bracing was making my head hurt even more. All is good, glad I was able to squat 115.
20 Min - Every 2 Min
8 DL #65
8 Alt Barbell Lunges #65
Max Pistols/Max St Pull Ups (Alt ea round)
2 Sets
12 Elevated Push Ups (14 Slot on Rig)
12 Y’s to T’s
12 Rainbows #2.5
12 Bicep Curls #20
12 T’s and Y’s #5
12 Tricep Ext #35
12 DB OHP Wide #10
12 Banded Pull Up (Smallest Red Band)
5 Plank to Forearms
12 DB Rows #30
https://www.youtube.com/watch?v=4yODhAdefv8
https://www.youtube.com/watch?v=kmIHkhzJ3gc
10 Sets
10 Calories Echo Bike
10 Calories Ski Erg
8 x 1 Hi Hang Squat Clean
65.85.95.105.115.125.135.135
30 Clean and Jerks #75
3:06 (hard to cycle fast since I’m still recovering)
with remainder of time 18 min..
8 Rope Climbs
66 Hang Power Cleans #75
46 Front Rack Lunges
~18:37
Today was the first time I tried doing a Rope Climb since Shoulder Surgery! Felt pretty rusty but so awesome being up there again!
https://www.youtube.com/watch?v=xr3TEHdV2Wo&t=26s
https://www.youtube.com/watch?v=4yODhAdefv8
50 Calories Ski Erg
Foam Roll and Stretch - 20 Min
6 Sets
2 Hang Squat Clean
65.75.85.95.105.115
18.15.12.9.6.3.1
Back Squats #65
Banded Pull Ups
Calories on Rower
~15.29
Amrap
10.15.20
KB Box Step Up #26’s
2 Rope Climbs
`2 Rounds
2 Sets
12 Elevated Push Ups (14 Slot on Rig)
12 Y’s to T’s
12 Rainbows #2.5
12 Bicep Curls #20
12 T’s and Y’s #5
12 Tricep Ext #35
12 DB OHP Wide #10
12 Banded Pull Up (Smallest Red Band)
5 Plank to Forearms
12 DB Rows #30
https://www.youtube.com/watch?v=9F3WcEy_Nbk
https://www.youtube.com/watch?v=aJsi5grZWAk
50 Calories Echo Bike
50 Calories Ski Erg
8 Sets
5 Push Press 35.55.65.70.75.80.85
5 Front Squat above weight
30 Sec Bike Calories
~9
Amrap
15 Ft HS Walk
Max UB OH Sit Ups #35
100 M Row
(16 Min TC)
~64 Rx+
2 Sets
12 Elevated Push Ups (14 Slot on Rig)
12 Y’s to T’s
12 Rainbows #2.5
12 Bicep Curls #20
12 T’s and Y’s #5
12 Tricep Ext #35
12 DB OHP Wide #10
12 Banded Pull Up (Smallest Red Band)
5 Plank to Forearms
12 DB Rows #30
34 Min Amrap
400 Row
5 Rounds of Chief
3 Power Cleans #95
6 Elevated Push Ups
9 BWS
~5+436
2 Sets
12 Elevated Push Ups (14 Slot on Rig)
12 Y’s to T’s
12 Rainbows #2.5
12 Bicep Curls #20
12 T’s and Y’s #5
12 Tricep Ext #35
12 DB OHP #15
12 Banded Pull Up (Smallest Red Band)
https://www.youtube.com/watch?v=9F3WcEy_Nbk
https://www.youtube.com/watch?v=xr3TEHdV2Wo
5 Sets
5 Front Squats 65.85.105.115.95
4 Sets
24 Leg Extension
100 Single Unders
15 Thrusters #55
75 Single Unders
21 Thrusters
50 Single Undres
27 Thrusters
~9:47 (legs felt weak)
Amrap remainder time (17 Min)
10 Wall Balls #14
10 MB Sit Ups
10 MB Russian Twists (ea side)
~4+5
2 Sets
12 Elevated Push Ups (14 Slot on Rig)
12 Y’s to T’s
12 Rainbows #2.5
12 Bicep Curls #20
12 T’s and Y’s #5
12 Tricep Ext #35
12 DB OHP #15
12 Banded Pull Up (Smallest Red Band)
https://www.youtube.com/watch?v=4yODhAdefv8
https://www.youtube.com/watch?v=aJsi5grZWAk
10 Sets
10 Calories Echo Bike
10 Calories Ski Erg
8 Sets
1 Hi Hang Power Snatch 45.55.65.70.75.80.80.85
10 Lateral Lunges
9.7.5
Banded Strict Pull Up
Bench Dips
Barbell Squat Snatch #15
6:18
Amrap Remaining Time
300 Calories Row
10 Burpee Jumping Pull Up
10 Deadlift #98
~3 Rounds
2 Sets
12 Elevated Push Ups (12 Slot on Rig)
12 Y’s to T’s
12 Rainbows #2.5
12 Bicep Curls #20
12 T’s and Y’s #5
12 Tricep Ext #35
12 DB OHP #15
No time today for extra fun stuff! Just strength and WOD. However I’m pretty stoked today I was able to do my first burpee, granted it was slow and controlled, I’m still so happy!
6 Sets
5 Rep Push Press 55.60.65.70.75.75
1600 M Row
7 Rounds
3 Strict Pull Ups (Purple Band)
10 Buprees onto a Plate (No modifications yay)
17:54
