21
Aug
Monday, August 22nd
Strength
Back Squat
5-5-5-5
If possible, use chains.
Superset with strict pull-ups.
Conditioning
4 Rounds for Time:
Run 400m Around the Block
Post all loads and time to Comments.
Strength
Back Squat
5-5-5-5
If possible, use chains.
Superset with strict pull-ups.
Conditioning
4 Rounds for Time:
Run 400m Around the Block
Post all loads and time to Comments.
135# + chains
9:29 run
185-190-195-200+chains
5 pu’s each round
9:03 mile-I run like Old Man Wither’s of the amusement park.
Last day in Cali. If you’re ever here beside the obvious of going to the beautiful beaches like Laguna, Dana Point, Huntington, & Santa Monica make sure you see Steph & Andre SALDIVAR!
Global Gym wod
Shoulder prep then
DB strict press 35#(8) 40(8) 45(8) 50(8)
Superset with 20# DB curls x4
Then the rear delt machine (body builders fav)
100# 10reps x3 superset with bw dips 10 repsx3
Back squats 3 reps in my boat shoes
225,245,265,275,285,295,305
All while some blonde in some skimpy lulu shorts decides to do her Jane Fonda leg routine right behind me. Talk about distraction. Oh did I mention #buttaface
Anyway Metcon was going for 4 rounds of
400m run on the true form (this thing is awesome)
10 KB snatches L 10 KB snatches R 20kg
10 KB figure 8s 20kg
10 push-ups
After 3 rounds Grandma decides to go for a Sunday walk on the true form. Well I was ok with that so stopped after 3.
13:30
See you guys later this week! ????☀️
BS 5s: 195-215-235-245(3) w/ chainz
superset with 3 strict muscle ups
run: 6:45
BS: 135-145-155-160
3 strict pull ups each round
4 laps: 8:58 thanks @DTM for running that last lap with me at my pace ????
BS: 215-215-225-235 all w/ chains
run: 7:46
BS 5s: 225-235-245-255 No chainzzz
PUs: 10-8-8-8
‘Trop 1600: 6:09
Had to dodge a fair amount of people shiggy, sub 6 next time. The cool down 400 with Darcy was glorious.
83-93-103-113# with 45#ish in chains when they’re off the ground
strict pull ups 3-3-3-5
7:01 secret 4×400 mile
Smolov Jr. Day 1 Week 2
6×6 @ 93#
4 strict pullups after last set
4×100 = 8:46
135# + chains – 4 rnds
6:58 4 loop mile
10 strict pull ups per rnd
Back squat 5s w/ 2 chainz (40#)
115-135-145-155
3 strict pull-ups after each round
Trop 1600 – 8:50
– legs still fried from T.AW.
295-305-315-325 (Thought it was gonna be 5 sets – ooops)
5-4-4-4
Runnnn hmmmm for beer
225 + chains straight across and 5-10 not very strict close grip pull ups between rounds.
6:56 1600
205+chains across
7:20 rx
Someone yell at me if you see me squatting unevenly
165-175-185-195 all with chains
Could’ve started a bit heavier wasn’t sure what chainz would feel like. Fun stuff.
Re-pulled something in my shoulder/lat area so could not pull up after 2 rounds (tomorrow’s should be fun…)
8:23 for the run. wish I could <3 running more.
108-113-118-123
Was aiming for 128 but didn’t realize it was only 4 sets until after I finished the 4th set ????
Conditioning
10:06
Goal – not to stop ✔️
I hate running – especially running that hill 4 times
205 – 215 – 225 – 235 + 2Chainz (skkkkkrkrrrrrrrrr … I’m pullin’ up in dat Bruce Wayne)
8 strict pull ups between sets
7:00 mile — looking at Justin’s tail lights (no that is not a double entendre. I am a married man now) for most of the run and couldn’t close the gap
105 – 115 – 125 – 135, all with chains
WOD
9:59
I would have been happy with 12 mins TBH
BS 5s w/ 2 chains
95-105-115-120
2-2-2-1
8:16 – this should be the CFM mile
First time squatting with chains, enjoyed it. Worked up to 205+the two chains. 7.35 on the run; probably had a little too much left in the tank on that last hill, need to go harder in the earlier laps in future
205+ 2 chains. 6-8
7:25. only knocked down one old lady this time….making progress. i kid i kid.
170 with chains and a 7:30 mile.
Great workout
Deadlift 190 no chains, straight across.
No squatting until there is no more pain past parallel.
Also, I lost my pull ups. If anyone finds them, just put them in my shoe box at the bottom of the shelves by the door. Thanks in advance.
4×400 no rest: 6:58
1:32
3:18
5:09
6:58
75(5) 85(5) 95(5) 105(4)
Yoke bar
Plus chains
9:53
5 REP BS 103# PR
1600M 10:22