10 Hang Power Snatch @ 95lbs
30 Double Unders
40:00 time cap. Got 6 rounds plus 3 Snatch. I should have beat the cap but as-usual, pushups took me forever. After the first 10 in round 1 I had to break them into sets of 5 with at least 15 seconds between. That's around 7 minutes lost. :(
Pushup endurance just moved to top priority. Gonna work on it regularly.
After that I played with one of the new speed ropes from Again Faster. It's fantastic. I have a Buddy Lee Olympic team rope and it pales in comparison. If you're struggling with your DU's, get it. :)
Like the rounds, very ambitious with that shit Pat.
That session would put me down...squats after double unders? Crazy stuff.
Your metcons are always brutal. Great job.
Lol..they HAVE been sorta brutal today.
Speaking of metcons..
3 muscle up
5 strict press @ 95lbs
7 box jumps
Simple enough, other than that I can't do a muscle up and the penalty for that is 3x the number of MU's in BOTH pullups and ring dips. :(
9 pullups, 9 ring dips, 5 press, 7 box jumps
My pullups are fine but my ring dips are terrible, even with an assistance band.
Got 3 rounds + 9 pullups. For those counting at home..36 pullups, 27 dips, 15 press, 21 box jumps. I always feel better about my mediocreties when I total it all up..lol
Tore a callus off too. :(
great bud, I've always hated that sub :)
Those dips are a bitch. Good work nonetheless.
Damn, now that's an amazing volume of work!!
Originally Posted by mrelwooddowd
Yeah I guess that sub is supposed to be incentive to get a muscle up. I'm a few months and 15lbs away from that though. :(
Thanks for the comments guys. I hope to be able to post something truly impressive one day..lol
Box Squats (12")
10 sets of 2 reps
Working weight 185
Hamstrings and flexers sore.
25 weighted situps, jump rope work, 400m pose run practice.
Props to you overall man.
WOD (first time I've ever made it 5 straight days. LOL
10 floor to overhead (95lbs)
25 goblet squats (53lb kettle bell held upside down at face level)
19:04. Came in under the 20min cap. Those goblet squats are a real bitch.
No extra work. Cramping leg. For some reason I'm right leg dominant for squats. That's got to be hindering my progress to some degree. Just not sure what to do about it...
Liked those box squats with that super low box. Nice to see strength work.
Awesome job on the 5 in a row, keep it up.
WOD - alternate
15,14,13,12,11,10,9,8,7,6,5,4,3,2,1 Hand Release Pushup
1,2,3,4,5,6,7,8,9,0,11,12,13,14,15. Deadlift 225
No I did not Rx this. I can only handle about 50 reps of 225 in a workout--not 120..lol. I used 155. Probably would have done 185 but my back is hurting too because my mattress was unlevel for a couple weeks and I didn't realize. One day my wife and I both wake up with back pain..lol..took me a minute to figure it out.
Oh well. Took 22:23. Not terrible for 120 pushups and 120 deadlifts, RX or no Rx.
Did some double unders and handstand pushup practice after.
Building up real solid man, ought to be feeling great these days.
That's a crazy amount of deadlifts!
I'm not sure that there's anyone on the planet that could get me to do 120 deadlifts...I've 70 once or twice but 120 is insane
It felt insane too..lol. But hey..one day I may need to rescue 120 9th graders from a burning school! ;)
Thanks for the support..
"Fight Gone Bad" (3 rounds):
Move from each of five stations after a minute of work. This is a five-minute round from which a one-minute break is allowed before repeating. On the call of "rotate" switch to next exercise. Clock does not stop between exercises.* Rotate quickly or you lose time!* Score your reps for each station.* 1 rep = 1 point.* For rowing 1 Cal = 1 point. Add total.
Wall-ball: 20 #/14 #, 10ft /9 ft target. (Reps)
Sumo deadlift high-pull: 75*# / 55 # (Reps)
Box Jump: 20" box (Reps)
Push-press: 75*# / 55 # (Reps)
Row: calories (Calories)
Total score was 218. My previous best was 207. I was hoping for 230, but a PR is a PR.The thing is, I started with box jumps because we had 5 people and only two rowers. Rowing normally is your last movement before the 1min break, but I had to go to wall ball then push press, so..I didn't go all-out on the rower. That thing will make you winded in a heartbeat so I had to catch my breath there. I'd have hit 230 otherwise.
A PR at 218, but a long way to go to get with the best in the gym.
On a positive note, weight is at 204 and I rid my entire property of wasps, daubers, and anything else that flies. That makes me very happy. We have A LOT of wasp problems.
How many calories were you rowing for that minute? I'm trying to figure out what I can sub rows with.
I was averaging 8 but I was taking it easy--probably about 20 s/m where my usual pace is 30 or more. I have a 1:31.5 500m time which is halfway decent so I can get 1 13-14 calories in a minute under those circumstances.
You could probably sub burpees, although that might be a bit high on the first set. Maybe 155lb bench? Or whatever weight you can rep in the 15 range for 60 seconds.
Congrats on the PR. Improvement is what we like to see. And Holy Crap at that last deadlift session. That was monsterous.
Lol..thanks..imagine if I had Rx'd it at 225..lol
I have crappy static strength for overhead movements and terrible shoulder flexibility. That said, I present mediocrity..
95,115,115,115,135 x 3, 145x1
135 x1 was my old PR, so despite the weakness I still PR'd today which is a bright spot.
Afterward, practiced rope. Singles, 70 consecutive doubles, and about 20 triple-under attempts. Managed to get a foot over the rope a few times. Still no official triple..lol
I'm getting one or maybe 2 of the new Again Faster Rev X ropes. Hooray for birthdays, because if I bought them for myself my wife would have given me "The LOOK". Will be 32 on Sunday. Doesn't seem nearly as old as it did 15 years ago..lol
Happy Birthday man, enjoy your special day.
Thanks Coke! I like the name change. ;
It was great. Had a cool cake too. :)
12 Thrusters @ 95lbs
10 burpees (jump over pirouette)
I felt icky from two days of my birthday cake and ice cream. Just went through it. Made a push to finish under the cap (11:00). I no-rep'd myself on a burpee jump so I got all 4 rounds sans the last burpee. Oh well..at least I didn't puke.