warm up
400m run
40m bear crawl
40m crab walk
40m burpee broadjumps
5 pull ups/10 push ups/15 squats x2
workout
5rnds w/ 2min rest between:
- max reps bench press @ 70% bodyweight
- 40 back extensions
post reps from each round
400m run
40m bear crawl
40m crab walk
40m burpee broadjumps
5 pull ups/10 push ups/15 squats x2
workout
5rnds w/ 2min rest between:
- max reps bench press @ 70% bodyweight
- 40 back extensions
post reps from each round
name. bodyweight. load
ReplyDeletereps
kyle r. 185. 125#
10/10/7/6/6
davis. 171. 120#
21/13/11/9/11
cav. 162. 120#
25/20/16/17/15
rowdy. 180. 125#
25/20/15/17/13
dustin. 165. 115#
13/9/7/7/6
caleb. 155. 110#
30/23/21/20/23
turbo j. 155. 115#
50/31/24/20/22
jv. 120. 85#
31/34/27/15/21
tracie. 130. 45#
28/22/18/18/19
josh c. 185. 130#
19/15/12/11/12
harry e. 247. 95#
12/10/8/7/5
matt o. 170. 120#
43/28/22/19/18
topher. 172. 120#
13/10/8/5/8
bond. 175. 120#
25/19/20/16/15
rey. 215. 155#
25/16/16/15/9
christian. 146. 105#
49/29/17/20/16
steve c. 208. 145#
34/23/19/17/14
sherry. 116. 80#
20/15/12/13/7
luis. 135. 95#
25/19/16/14/12
bill. 195. 135#
12/8/10/8/7
ryan. 205. 145#
13/12/12/12/11
lorena. 128. 45#
24/16/14/13/14
angela. 169. 75#
21/16/14/9/9
there was no time measure for this workout. we get so accustomed and used to performing workouts fast paced and balls-to-the-wall that when it comes to slow/heavy or maximum power output for max reps, we apply the same mentality. this session was meant to maximize your output on the bench at the prescribed load. the back extensions was just a 'freebie/why not' that was a good follow up to yesterday's 300 sit ups. there was several of us today who blazed through the back extensions as if it were fran, and missed the whole idea completely. what was needed was full range of motion through out the 40 reps. it was ok to rest. hell, it wasn't timed to begin with.
the next training session that does not incorporate time as a measuring stick, we must remember to concentrate on the movement...not on the completion of the round or workout.
if you felt as though the 2min rest wasn't adequate recovery time, then more than likely you were one of the few who blazed through the back extensions. of course the 2mins didn't feel adequate at that point. but if you were wise, and understood that the workout was not for time, then you would have performed the back extensions slow and precise, which would have rested your upper body from the bench presses. couple that with the 2min rest then it would have been adequate enough.
think of every workout as a mission or objective to be completed and met. for that to happen, planning has to take effect. when you plan, you strategize. remember this. merely showing up and just doing the workout is not enough. it would be a shame for you to spend your money here and just go through the motions. we demand that you think and use your head. we, as trainers, can spoon feed you everyday, but in the end you will never know how to feed yourselves.
let that marinate for a while...
huge congratulations to rowdy, steve c. and jeremiah for achieving their first muscle ups!
ReplyDeleteconcluding the wod, we worked on the kip and the muscle up transition. big ups to these guys for their hard work and diligent, coachable attitude for this milestone achievement.
120. 85#
ReplyDelete10/10/10/8/8
Today wasn't so bad. However, I had a brain fart and did 50% for the first 2 rounds. That in return made it an easier ride for my shoulder.
ReplyDelete1) 40 2) 30 w/ 115#
3)20 4)21 5)17 w/ 145#
180 / 125
ReplyDelete25-17-15-15-15
I wouldn't be me if I didn't miss out on some quality Muscle Up coaching. Awesome. Congrats Rowdy, Steve C and Jeremiah!
165.115# 33/35/33/24/30
ReplyDelete