Bench press body weight (155#) for maximum reps
Pull ups for maximum reps
BP 5/PU 12
BP 5/PU 8
BP 4/PU 6
BP 3/PU 6
Total BP 21/ Total PU 40
Total 61 Then rest 3 minutes
Bicep curls 10 reps 55#
Tricep extension 10 reps 55#
Today I had nothing planned. No Metcon no strength no problem!
Bench press 3 reps body weight EMOM for as long as you can until you get bored? I think I was at 15 minutes and called it.
3 sets of 10 bicep curls . I think the bar was 55 lbs? Followed by 3 sets of tricep extensions. Same bar . So it went 10 curls, 10 extensions, 10 curls, 10 extensions 10 curls and 10 extensions and done!
EMOM 10 minutes
2RM Front Squat
21-15-9 Thrusters at 65 lbs.
11 + minutes
One rep max. The ultimate test of strength and yet there are so many variations upon which to test yourself. Clean, Jerk, Snatch, Bench Press, Squat, and various derications of each. Hang clean, power clean, clean squat, front squat, back squat, over head squat. The permutations seem endless indeed.
Today it was simple. 1RM Clean. On my third attempt at 135 lbs. Ya I know it sucks! But it is a starting point. A benchmark from which I will im prove.
Also today maximum pull ups to failure is 14. I rounded it off to 25 and called it a day before doing 10 burpees. My beautiful wife called me out on the Burpees. Supposedly a burpee demands you get full hip extension. But we will discuss tomorrow. I’m tired.
This one just kicks my ass. I don’t know where the name came from but I found it on Wodwell and it appealed to me because of the length, the range of movements and it forced me to do burpees. I fucking hate burpees but they are kind of a necessary evil. They are an all around full body movement and they get my heart rate going through the roof.
The first time I ever did this I think I shorted the lunges. As written 30 lunges (alternating legs) I’m not sure if that meant 30 total or 60 total and 30 each leg alternating. The first time I did it as 30 total alternating each leg. This time it was 60 total alternating each leg.
I love strapping on the heart rate monitor and seeing how hard I’m going. I was pretty gassed through out the entire workout and towards the end I don’t think I could have gone any harder.
20 Kettlebell Swings 40 lbs.
3 rounds for time (RFT)
Originally I had planned for 5 rounds but being a firefighter and working out on duty you have to make allowances for interruptions. That being said I was totally gassed by round three anyways. Split 1 represents 5 minutes of stretching 5 minutes o jump rope. The workout started at 11:36.
As you can see be the maximum heart rate recorded I was red lining the whole way. A call came in at the conclusion of round 3 and the workout was over.
When I came back I ran the treadmill for a mile before we got called out again. It was exactly a mile at 9:30 pace or 6.3 mph.
5 bench press 60% 1RM max (115 lbs.)
5 strict pull ups
12 minutes every minute on the minute EMOM
I love a good EMOM! When you program your own it’s always a challenge because you don’t want to tank early and yet you don’t want to leave anything in the tank at the end. Usually I start any EMOM thinking this is too easy. Towards the end. . . .not so much?
And yet that is the beauty of a good EMOM. On a 12 minute EMOM at the first minute I had well over 30 seconds left before the next round. By the 12th minute I had no time left. To me that is beautiful.
Chelsea is a great EMOM For those unfamiliar with the WOD Chelsea it is a round of Cindy (5 pull ups-10 push ups-15 air squats) for thirty minutes. For those who can get to the end, you have my utmost respect. for me 23 is my PR which is pretty good. It means I can get 21 rounds of Cindy in the 20 minute time cap. EMOMs teach you pace and energy conservation for AMRAPs.
Scaled : 65 lb bar
One of the challenging workouts in the Functional Fitness realm. Not because of its complexity but rather its simplicity. 21-15-9 reps for Thrusters and Pull Ups. I still cant do a thruster properly and I just cant kip my pull ups. In both cases its not for lack of trying but rather for lack of practice.
The thruster is supposed to be a mix of a front squat and a push press. The synergy between the two makes a thruster. And by that I mean there is a certain amount of momentum to be gained from the front squat that can minimize the amount of shoulders needed to propel the bar upward. I just cant finish of my front squat enough (read: total hip extension due to poor mobility) to get that projection. Which means I end up pressing the 65 lbs. with just my shoulder which is why i scale. I also don’t have the shoulder mobility to put my head through the window (between the elbows) to get an efficient lock out
The pull up is also a point of needed improvement. I have never got a good kip that makes my pull up easier. IOn other words I have never found a mechanical advantage from kipping to save energy. Practice, practice practice.