6
Nov
Monday, November 7th
StrengthÂ
Squat
3×5
Conditioning
5 Rounds for Time:
14 Kettlebell Swing, 32/24
7 Handstand Pushup
10Â minute time cap.
Post load and time to Comments.
StrengthÂ
Squat
3×5
Conditioning
5 Rounds for Time:
14 Kettlebell Swing, 32/24
7 Handstand Pushup
10Â minute time cap.
Post load and time to Comments.
5 rounds + 7, subbed incline ring rows and did knee push-ups after round 2.
Squat 105
5 rounds 7:48 (16kg, knee push-ups)
Squat: 200#
Wod: 9:15 rx’d
Squat #130
5 rounds 10:44 (KB swings #24; 10lb plate w/ ab mat for HSPU) last two rounds needed an extra 10lb to finish.
Accessory work:
EMOM 5 min
10 second hold TB2; 5 strict T2B
Making sure my toenails stay on. Rx’ed.
Congrats Miz!
245
7:51 scaled.
133
6:28 scaled with knee push ups and 16 kg swings
BS: 3×5 @ 125#
Metcon: 7:13 24kg kettle bell swings – all rounds unbroken; regular push-ups – need work…Worming too much!
Squat @ 150
WOD 10:18 rx
squat WU 83-113-133. wod 133-133-133
WOD 4:52 w/24kg, pike push ups
10a 123/8:37 left shoulder out of wack
5 rft:
14 ring rows
7 strict def hspu on 25’s
8:08
Well done marathoners!
FS 4×[email protected]
Press 4×[email protected]
Tabata mashup of:
L-sit hold
Pushup
Clean complex
1 power clean, 1 push jerk, hang power clean, split jerk.
135-155-165-175-185-195-205-215(F the hang clean)
Metcon:
21-15-9
Hang power clean @155
Bar facing burpees
C2B pull ups
13:10
Strict HSPU
9-8-7-6-5 unbroken
5 mins of pull ups before class
39 ????
Misfit Oly complex *without dropping the bar
Power clean + push jerk + front squat +
hang squat clean + split jerk
Worked up to 225#
Bitch work 60 calories rest 3min for 3 rounds
3:02, 2:55, 2:48
The fighter pull up program was popularized by Pavel. It is a more specific style of program. In this program, you will do descending ladders of strict pull ups five days a week. Or in this case I did strict handstand push-ups. I recommend this program for anyone that wants to get stronger at pull-ups or handstand push-ups.
Day 1 9,8,7,6,5 strict hspu
Try it out
https://www.strongfirst.com/the-fighter-pullup-program-revisited/
FPP Day 1 – 5,4,3,2,1 strict c2b
Also Day 1 strict chin up c2b 5,4,3,2,1
Squat @ 165#
WOD 9:31
I started seeing the improvements on my HSPU but I’m still using all the accessories available lol
DB front squat with 52.5# in each hand
3×15
5 Rounds
14 DB swing 45#, 7 each arm
45 second handstand hold
Squat @ 93lbs
Metcon: 7:06; push-ups instead of HSPUs and 20 kg KBS
Look Matt, I’m blogging. Successful guilt trip!
BS 3s: 155-165-170
– because I can’t follow directions
Metcon- arms still not functioning since “Artie” so did 5 rounds:
14 ghd sit-ups
14 step-ups on the red box with 45# bar (back rack)
9:24
103# BS
WOD 5:56 w/push ups
225# deadlifts 3×5 (men’s bar for the extra grip)
8:21 20# single arm snatch (7L/7R)/perfect push ups (both arms)
SQUAT 205
WOD 645
123#
7:47
16kg
Push ups
3×5 @115
Metcon 16kg and kipping hspu
Got through 4 + 4 in the time cap
BS 165
7:30 push ups on box
Shoutout to Saul for his awesome photo!
7:00 FS instead of BS @165
9:58 with double ab mat HSPU, sub 10 so I’m cool with that.
Cash out: failed handstand keg stand.
BS 5s – 135-175-225-275×3
5 rounds 14 KBS / 12 GHD – 6:25
bs @ 305
7:26 w/ kb snatch
Squat 155, WOD 7:30, but scaled at 16kg / pike pushups