A. back squat @30x1; Build to a 1 RM in 12 min 220, have video
Rest As Needed
B. back squat @30x1; amrap @ 85% of A. 7 at 187
C. strict pull ups- any grip; 75 sec amrap x3 sets; rest 2 min 7/5/3
+
Annie 6:09
+
18 min AMRAP- steady pace
50m farmer's walk, heavy 70.5/hand
14 wall balls- 20# to 9'
12 db walking lunges- moderate 25/hand
10 db push press- moderate 25/hand
4+1 wall ball
Showing posts with label dumbbell push press. Show all posts
Showing posts with label dumbbell push press. Show all posts
Monday, November 16, 2015
Thursday, September 3, 2015
september 3, 2015
I had barely an hour to work today, so I figured some was better than none. Did A and the 15 min AMRAP.
3 sets- not for time:
45-60 sec belly facing wall hs hold
3-5 strict ring chin-up
3-5 stationary dips
30-45 sec nose and toes against wall hs hold
A. back squat @20x1; 4,4,4,4; rest 3-4 min- 80-82% 180 - I'm pretty sure my tailbone is inflamed from those split squats the other day, so these squats were a little tougher than normal. I'll ask Brian about it.
B1. ball slams; 20 sec amrap x3; rest 30 sec
B2. ghd back and hip ext @40x1; 10-12 x3; rest 90 sec
+
15 min @80%
Run 400m
10 good mornings- 35#
12 OH walking lunges- 35# plate
14 db push press- light to mod/ub 20#
3+about 50 seconds left when I started the run, so maybe a little over halfway before time expired
3 sets- not for time:
45-60 sec belly facing wall hs hold
3-5 strict ring chin-up
3-5 stationary dips
30-45 sec nose and toes against wall hs hold
A. back squat @20x1; 4,4,4,4; rest 3-4 min- 80-82% 180 - I'm pretty sure my tailbone is inflamed from those split squats the other day, so these squats were a little tougher than normal. I'll ask Brian about it.
B1. ball slams; 20 sec amrap x3; rest 30 sec
B2. ghd back and hip ext @40x1; 10-12 x3; rest 90 sec
+
15 min @80%
Run 400m
10 good mornings- 35#
12 OH walking lunges- 35# plate
14 db push press- light to mod/ub 20#
3+about 50 seconds left when I started the run, so maybe a little over halfway before time expired
Wednesday, August 26, 2015
august 26, 2015
2 sets- not for time:
2 negative body levers- holding rig, shoot for 5-7 sec 7 sec
2-4 skin the cat (strict as possible) 2- I still can't reverse through this at all, and it's not very strict
35-50 sec arch hold 50/45
16-24 sec/leg - hold bottom of pistol 16/16
5/leg kb romanian deadlift 35/h
+
10 min Outlaw MU Prog.
3x6 on all three drills (Arch to hollow on rings, v-ups, strict-banded pitch thru)
-Shoulders hurt on the arch to hollow swings. They have for a few weeks of doing them now. I think the first week was the only week they didn't hurt.
-I watched the outlaw video, and I can't hang on a false grip, much less hollow to arch swing. But I can't do the last drill without a false grip. The closest I've ever come to a muscle up was with a non-false grip. I'm not sure what to do here.
A. Back Squat @30x1; 5,5,5,5,5; rest 3-4 min- 77% 157
B1. Good Morning; 8-10 x3; rest 60 sec Bar for 10, 55 for 8, 55 for 8
B2. ghd hip and back ext; 10-12 x3; rest 2 min 10/10/10
+
5 sets- consistent pace:
1 rope climb
15 no push up burpees
rest 2 min
15 DB push press- heavy 30# (the next highest db we have are 45s and I couldn't do those for more than a few reps at a time)
1 negative hspu- 4" def (no press!) couldn't control myself down, took away the deficit and did the negative to an ab mat. That I could control all the way down.
rest 2 min
10 ring push ups
30 DU
rest 2 min
~53 minutes
2 negative body levers- holding rig, shoot for 5-7 sec 7 sec
2-4 skin the cat (strict as possible) 2- I still can't reverse through this at all, and it's not very strict
35-50 sec arch hold 50/45
16-24 sec/leg - hold bottom of pistol 16/16
5/leg kb romanian deadlift 35/h
+
10 min Outlaw MU Prog.
3x6 on all three drills (Arch to hollow on rings, v-ups, strict-banded pitch thru)
-Shoulders hurt on the arch to hollow swings. They have for a few weeks of doing them now. I think the first week was the only week they didn't hurt.
-I watched the outlaw video, and I can't hang on a false grip, much less hollow to arch swing. But I can't do the last drill without a false grip. The closest I've ever come to a muscle up was with a non-false grip. I'm not sure what to do here.
A. Back Squat @30x1; 5,5,5,5,5; rest 3-4 min- 77% 157
B1. Good Morning; 8-10 x3; rest 60 sec Bar for 10, 55 for 8, 55 for 8
B2. ghd hip and back ext; 10-12 x3; rest 2 min 10/10/10
+
5 sets- consistent pace:
1 rope climb
15 no push up burpees
rest 2 min
15 DB push press- heavy 30# (the next highest db we have are 45s and I couldn't do those for more than a few reps at a time)
1 negative hspu- 4" def (no press!) couldn't control myself down, took away the deficit and did the negative to an ab mat. That I could control all the way down.
rest 2 min
10 ring push ups
30 DU
rest 2 min
~53 minutes
Wednesday, April 22, 2015
april 22, 2015
A. BS @ 30X1; 5, 5, 5; rest 3-4 min 125, 145, 165
B1. Bottoms-up waiter's walk; 25 m/arm x 3; rest 30 sec 18#, struggled with left arm, couldn't do that arm without stopping
B2. Ring rows @ 30X0; 6-8 reps x 3, rest 45 sec - tough 6/6/6, straps almost completely vertical, back just hovering over the ground when tight at the bottom.
+
250 m row
10 DB Push press - tough 30#, maybe I should have done more? all of these were ub
rest 2 minutes
1:36/1:17/1:24/1:22
B1. Bottoms-up waiter's walk; 25 m/arm x 3; rest 30 sec 18#, struggled with left arm, couldn't do that arm without stopping
B2. Ring rows @ 30X0; 6-8 reps x 3, rest 45 sec - tough 6/6/6, straps almost completely vertical, back just hovering over the ground when tight at the bottom.
+
250 m row
10 DB Push press - tough 30#, maybe I should have done more? all of these were ub
rest 2 minutes
1:36/1:17/1:24/1:22
Monday, September 22, 2014
september 16, 2014
She
A. Jerk cluster; 1.1.1 build to heavy set (rest 15 sec between singles, blocks) Ended up at 125#
B. 6 sets - every 2 minutes PC x 2 (75-80%) 125# here as well
C. EMOM 15 min
Min 1 - HSPU x 8 UB Did as many UB on 2 ab mats as possible each round: 7, 5, 6, 5, 3
Min 2 - GHD sit ups x 8
Min 3 - Russian kettlebell swings x 10 53#
+
3 RFT:
10 dumbbell push press
15 box jumps sd 20"
100 m FW AHAP Substituted 10 banded MU turnover
6:30
A. Jerk cluster; 1.1.1 build to heavy set (rest 15 sec between singles, blocks) Ended up at 125#
B. 6 sets - every 2 minutes PC x 2 (75-80%) 125# here as well
C. EMOM 15 min
Min 1 - HSPU x 8 UB Did as many UB on 2 ab mats as possible each round: 7, 5, 6, 5, 3
Min 2 - GHD sit ups x 8
Min 3 - Russian kettlebell swings x 10 53#
+
3 RFT:
10 dumbbell push press
15 box jumps sd 20"
100 m FW AHAP Substituted 10 banded MU turnover
6:30
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