Videl

Wednesday Dec 5 2018


These squats are going to challenge you. Keep your core tight tight tight and your positions sound and youโ€™ll be ok.
1.) Every 2 min 30 sec for 5 Rounds
5 Bottom 1 Sec Pause Back Squat @ 70% 1RM
2.) 4 Rounds
12 HSPU
24 Kettle Bell Swing 53/35lb
48 Double Unders
*3.) Bench Press
5 @ 60%
4 @ 65%
3 @ 75% 
ME @ 85%
*4.) Max Effort ๐ŸณCarry in 7 minutes 4x45/4x25lb plates
*5.) 7 minute AMRAP
100m Shuttle Run (20m)
20m Handstand Walk
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14:56 (slid plates away from ab mat in 3rd round of HSPU or I wouldn't have finished)
95# BS
Hsw/shuttle, FS 125#
13:30 some mods -BS 2@105 3@115
Ab mat and capped du rd2@32 rd3@25 rd1&4 got all 48
3+12 SP (Strict Press, 35# KB, 25,25,27 DU in 2 Min)
190# BS
9:55. My Kettle Bell said 52.9 lbs, sooooo not technically RX
325# BS
14:20 bs up to 280
Squat 295
1abmat strict hspu. BS @85# ( keeping knees happy)
13:24 (1.5 rounds HSPU, rest from box. RX KB. SU)
120# BS
DNF W/ 2 abmats
215# BS.
11:42 scaled
140# BS. HSPU off box, 26# KB, 30DU
11:40 45# kb, box push ups, SUs, 115# bs
235# one sec pause BS
300lb Pause Back Squats
13:56 ( ๐Ÿ“ฆ hspu, 1 min du except last round)
110# bs
BS 135#
Back squats finally feeling good!! ๐Ÿ‘ 135# (below 70% but very happy with form) 10 yoke carries in 7 min rig to rig rx wt; 4 rds 1 min bike/10 banded strict c2b; SL DL/BOBRs @ 65#
10:35 holy shoulders
BS 175#, Bench press up to 115# for 5, shuttle run/handstand walk 2+10m, BMU/dip EC, yoke carry with some assault bike then finished with assault bike comp training
150# BS / Bench EC with Brett and Kim / mobility
11:53 - Last Workout for a while ๐Ÿ˜”
Russian Swings (Shoulder). 190# BS. Surgery day for the shoulder. Time to get healthy. Back in a few weeks. #RehabLikeABeast โœŒ๐Ÿป
245# bs
125#bs, 16 something. Hspu w/ 10# skinny plt abmat, 40 kb, new rope,
UB HSPU / 1st round of KBS UB, then 15-9 for remaining rounds / Pause HBBS: 1st 3 three rounds @ 255# by mistake, remaining 2 rounds @ 265# which is my 70% / Chi Chi from yesterday: 10 rounds + 3 push press / Rope climb EMOM10 from Monday complete / Bench press: 10@135, 10@185, 5@205, 3x2@225# / Calf & Achilles stretching.
125 bsx3 rds/135 bs x 2 rds/3 rds
Struggled on hspu scaled to 8 with mat 15# plate / 2 min du work
30 DUS at cap. Finished after
165# BS. 5 rounds: 10 cal assault, 10 burpees, 10 GHDS, rest 30 seconds. 10:39
14:48 Rx
13:17 DUBS, 5 hspu then on a box, 40# kettlebell 95# squats
***Mod w/: 12 #26 SA KB BOR/#26 SA KBS/100 SU; FS v. BS @#40 SA KB; Shoulder therapy too.
10:27 rx 185# BS
11:53 Rx
195# bs