Managing rest periods
Back Squats
105kg x 3, 120 x 3, 135 x 3, 145 x 3 x 3, 150 x 3
Felt good on the first three sets and able to complete the heavy loads with my butt breaking just below parallel. I’ll work on increased depth and a better bar shelf next time.
For time of:
50 Kettlebell Swings @ 32kg
50 Single Leg Squats(alternating legs)
50 Handstand Push Ups
Time – 10:20
I went for 30 swings unbroken and then did em in two sets of tens. Pistols were broken up into five sets with short breaks in between. The HSPUs were a grinder. It took so much longer than the first two movements to complete. Perhaps this is where a bit of kipping would help.
10,9,8,7,6,5,4,3,2,1 rep rds @ high aerobic:
Chin-ups
Wall Balls – 20#
Time – 7:15
I took my time with this; the transitions took a bulk of it. Need to get my quota of 50 pull-ups in for the day.
Pretty smashed today. Hope my body holds up well tomorrow.
The Shotgun
In 15 minutes, complete as many rounds as possible of:
7 Handstand Push Ups
7 Medicine Ball Cleans @ 10kg
7 Burpees
8 rounds + 2 Ball Cleans
Drew some glances when doing this in front of the pool. Glad to be able to snudge in a workout in between weddings.
WOD081911
Presses
60kg x 5, 64 x 5, 67.5 x 6
21-15-9 reps for time of:
Power Cleans @ 80kg
Handstand Push Ups
Time – 15:25
The new standard for power cleans is now 80kg. Those felt alright as long as I break em up into 2s or 3s.
WOD072611
“Death by Handstand Push Ups”
With a continuously running clock, do 1 handstand push up the first minute, 2 handstand push ups the second minute, 3 handstand push ups the third minute.. continuing for as many minutes as you are able to. Use as many sets as needed to complete the handstand push ups
Compare with 051311
9 rounds + 6 (NTF)
I’ve got much better at this in a space of 2 months. The focus was on getting quickly off the floor and lock out fast at the top. Keeping the core tight obviously eliminates inefficiency in the movement. I couldn’t just leave the gym after a full upper body workout. So I went for a grinder.
Three rounds for time of:
30 Wallball shots, 20 pound ball
75 pound Squat snatches, 30 reps
Time – 25:35
The first set of wallballs went smoothly enough. Then came the snatches and my word, I couldn’t string enough together for form because it really went after my back. I’m not a big fan of high reps o-lifting but these were light enough, so I said, “Why not?” Totally wrecked in the end.
WOD071211
Presses
3-3-3-3-3
60kg, 65, 70, 75, 77 (1)
Never really progressed much for this during the last 3 months. Time to change things up. The solution: Single arm kettlebell raises.
For time of:
15 Handstand Push Ups
1 L-Pull Up
13 Handstand Push Ups
3 L-Pull Ups
11 Handstand Push Ups
5 L-Pull Ups
9 Handstand Push Ups
7 L-Pull Ups
7 Handstand Push Ups
9 L-Pull Ups
5 Handstand Push Ups
11 L- Pull Ups
3 Handstand Push Ups
13 L- Pull Ups
1 Handstand Push Up
15 L-Pull Ups
Time – 26:56
Compare with 111910
I started this with my chest facing the wall and it got pretty ugly by the second set. So I switched because obviously I’m using too much energy to climb up the wall.
WOD060611
Weighted Pull Ups 3-3-3-3-3
20kg, 22.5, 25, 27.5, 30 (2)
21-15-9 reps for time of:
Back Squat 100kg
Handstand Push Ups
Time – 14:17
This is one of those workout day where I KNOW that I needed rest but still went ahead with it anyway. Stupidity doesn’t reward bravado. Woe to me who ended up in bed for the next two days.
WOD040711
5 rounds for time of:
12 Hang Power Clean @70kg
12 KB Swings @ 32kg
12 HSPU
Time – 23:57
Four rounds for time of:
Run 200m
50 Double Unders
Time – 13: 06
I thought it would be a good idea to do a heavy metcon before the Sunday Big Bazooka of a workout. Those hang power cleans got so heavy I felt I was doing one rep maxes by the five round. Clearly, grip strength was also an issue as I could barely hold onto the bar for 12 consecutive reps. Swings and HSPUs were peanuts in comparison. And a great finish with the second wod. I’m getting the hang of this jump rope shit.
WOD032911
Deadlift
1-1-1-1-1
155kg, 175, 185, 195, 205 (f)
For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups
Time – 21:21
I sensed a PR coming today but it was not to be. The bar didn’t even come off the floor which is strange cos I felt the 195 was pretty ok. The chipper exposed my silly sit-ups and HSPUs. More work on those in the morning when I wake up. If I do make it out of the bed on time, that is.
WOD030411
Every minute, on the minute for 20 minutes, do:-
2 Deadlifts @ 130kg (65% of 1RM)
4 Handstand Push Ups
*If you are unable to complete the round, rest the following minute. Resume the workout on the next minute.
Completed 20 minutes
I treat this as a super long dynamic deadlift day. With some HSPUs thrown in.
3 rounds of max CTB pull-ups
7, 6, 5
WOD021811
Every minute, on the minute, for 20 minutes, do:
5 Back Squats @ 80kg with the box
5 Handstand Push Ups
*If you are unable to complete the minute, rest the following minute and continue again when the next minute starts
16 rounds
This is like a dynamic day with box squats. First thing that I felt was of course, my back. Cues – keep the lumbar curve, pinch my lats and trying to stay back all the time to engage the hamstrings. Speed was rather slow off the box as fatigue sets in during the later rounds.
HSPUs slowed things down a lot. I’m not sure I could do a 100 of those in 20 minutes. Something to work on definitely.
Finishing moves:
5 rounds of max rep strict pull-ups
10, 10, 8, 8, 6
WOD020111
For reps of:
5 minutes Burpees
2 minutes Rest
5 minutes Kettlebell Snatch @ 24kg/16kg
2 minutes Rest
5 minutes Handstand Push Ups
*For KB Snatches, it is total reps for both arms. No limit to switching arms or putting the KB down.
(75, 60, 17)
Feelin’ da back… feelin’ da back… feelin’ da
Wait… those HSPUs with chest facing the wall… punishes poor form. Hollow baby! Hollow! It’s time to testify brotha!
WOD112310
Seven rounds for time of:
5 Handstand push-ups
185 pound Deadlift, 10 reps
10 Chest to bar pull-ups
20 Double-unders
Time – 25:42
WOD111910
Birthday WOD!
For time of:
15 Handstand Push Ups
1 L-Pull Up
13 Handstand Push Ups
3 L-Pull Ups
11 Handstand Push Ups
5 L-Pull Ups
9 Handstand Push Ups
7 L-Pull Ups
7 Handstand Push Ups
9 L-Pull Ups
5 Handstand Push Ups
11 L- Pull Ups
3 Handstand Push Ups
13 L- Pull Ups
1 Handstand Push Up
15 L-Pull Ups
Time – 20:48
Compare with 082410
WOD111510
Three rounds for time of:
Run 350m
15 Handstand Push Ups
30 Kettlebell Swings @ 24kg/16kg
Time – 14:06
WOD101810
Five rounds for time of:
15 Handstand Push Ups
15 Kettlebell Swings @ 24kg/16kg
Time – 13:18
WOD101310
10 minutes Handstand Push-ups
5 minutes Squats
2 minutes Pull Ups
1 minute Push Ups
Calculate total reps completed.
65 + 171 + 30 + 25 = 291
WOD100510
Complete five rounds of:
Deadlift, 3 reps
Max rep Handstand push-ups
150, 150, 160, 160, 165
15, 13, 8, 10, 12
And some double-unders practice.
WOD082410
For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups
Time – 23:21
Had to wait a long time for the pullup bar. Those L-shapes were HARD to maintain. No problems on the HSPU
WOD081810
Every minute, on the minute for 30 minutes, do:
5 Pull Ups
10 Push Ups
15 Squats
“Diane“
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Time – 11:23
Bah…
WOD080510
30 Handstand push-ups
40 Pull-ups
50 DB swings, 1.5 poods
60 Sit-ups
70 Burpees
Time – 18:51
+3 hours later
“Death By Deadlifts”
With a continuously running clock, do one Deadlift the first minute, two Deadlifts the second minute, three Deadlifts the third minute… continuing for as many minutes as you are able.
10 rounds + 7 deadlifts @100kg
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