You – “What weight should I use?”
Me – “Let’s see what you used last time. Oh, it’s not in your journal. Hmm.”
Have we had this conversation before? If so, you need to start keeping detailed (and mandatory) records in your journal.
Write down the warm-up (any subs), the strength lift and reps and sets, the workout with weights/bands/subs, your results, and how it felt.
You can even write what time of day you did the workout, how much sleep you had, your nutrition. The more detail you write, the better chance you have of producing better results. If you know the conditions it takes to hit PR’s, then it’s motivating to continue with those conditions (ie. 9 hours of sleep, etc.).
Push Press x max reps
75-80-85-90%
100/80 cal row, then
2 rounds
25 Russian KBS (70/53#)
15 Box Jump Overs (24/20”)
Compare to Mar.10/19
Push Press x max reps (1RM 70#)
75-80-85-90%
50(x10)-55(x7)-60(x5)-65(x3)
80 cal row (7:40), then
2 rounds
25 Russian KBS (40#) – unbroken (45# next time)
15 Box Jump Overs (20”)
= 12:10
Compare to MAR.10/19 = 11:38 (30# KB, 12” box, 8 min row)
Thank you Kevin! Good work 6am class!
Push Press x max reps
75-80-85-90%
140# – 150# – 160# – (170# x 3)
100/80 cal row, then
2 rounds
25 Russian KBS – 70/#
15 Box Jump Overs 20” – Step Overs
TIME: 12:33
DB Push Press
20s x 16 – 25s x 10 – 30s x 8 – 35s x 6
100 cal row, then
2 rounds
25 Russian KBS – 50#
15 Box Jump Overs 20”
11:43
Push press x max reps
75,80,85,90%
170 x 10
180 x 7
190 x 4 missed the lockout on the 5th
205 x 3 fourth Rep, back arched and lost my brace
Wod
100 cal row 5:14 (tried to maintain 20 cal/min)
2 rounds of
25 Russian kbs @ 70#
15 box jump overs (steady)
8:45 rx’d
Didn’t trust my legs to do all lateral box jumps… Lol
Great class Kevin and great work 6 amer’s!!
Push Press x max reps
75-80-85-90%
70#*16, 75#*12, 80#*7, 85#*5
80 cal row, then
2 rounds
25 Russian KBS (53#)
15 Box Jump Overs (20″)
9:55 Rx
Thanks Blake!
Push Press x max reps
75-80-85-90%
165×11, 175×6, 185×5, 200×1
100 cal row, then held 1900 for a bit, then 1700, then had to fight for 1400 – a bit over 4min I think
2 rounds
25 Russian KBS (70#)
15 Box Jump Overs (24”)
7:33 was 7:27
Thanks Kevin!
Push Press x max reps
75-80-85-90%
90(x11)-95(x5)-100(x5)-105(x3)
80 cal row, then
2 rounds
25 Russian KBS (50#) – unbroken
15 Box Jump Overs (20”)
= 11:02
Push Press
150×9
160×6
170×4
180×3
WOD Rx’d
7:20
Row – 4:08
KBS – round 1 – 16+9, round 2 – UB
BJO – mostly lateral
Push Press x Max Reps
75#(10)/80(7)/85(5)/90(3)
WOD 15min cap
80 Cal Row then;
2rounds
25 Russian KBS(35#)
15 Box Step overs(16″)
Time: 10.47
Push Press x max reps
75-80-85-90%
65×10, 70×10, 75×10, 80×10
100/80 cal row, then (5:30)
2 rounds
25 Russian KBS (70/53#)
15 Box Jump Overs (24/20”)
Time: 9:44RX
Thanks Cara. Good job everyone!
Push Press Max Reps
155-165-175-185#
11-9-6-4
Wod with 70# and 20” box
Time – 11:52 (1:13 PR over March 2019)
Thanks for the class Marcel!
Sweet PR & great having you in my class!
Great picture ladies! ❤
Push press – last set was 5×90#
WOD rx’d: 11:53
+1 accidental burpee…
Push press
85×5
105×3
125×7
130×5
135×5
Was supposed to do another set at 140# but ran out of time.
WOD Rx:
7:57
Row: 5:10 I think
KBS: unbroken
BJ: lateral, unbroken
80 Calorie Row
2 Rounds:
25 Russian KBS @ 50# (Unbroken Round 1 + 16/9 Round 2)
15 Box Jump Over – 20″
11:48
Forgot my strength
Push Press:
75 x 10
80 x 9
85 x 6
90 x 4
Push Press x max reps
75-80-85-90%
went light still nursing shoulder
95-105-125-135
100 cal row, then
2 rounds
25 Russian KBS (55#) – unbroken
15 Box Jump Overs (20”) stepped
= 11:33
Push Press x max reps
75-80-85-90%
85-95-110(x10)-115(x8)-125(x6)-130(x4)
100/80 cal row, then
2 rounds
25 Russian KBS (70#)
15 Box Jump Overs (24”)
11:03
Digging the lunatic look.
Did this a bit differently so I could mesh push presses with powerlifting homework.
Warm up sets and first working set done as strict press. [email protected]#, [email protected]#, [email protected]# (95% of strict press). Push press – [email protected]#, [email protected]# and [email protected]#. All superset with 5 chin ups.
WOD Rx – 9:45.
Push Press x max reps
75-80-85-90%
100×10-105×7-115×6-120×4
100 cal row, then
2 rounds
25 Russian KBS (70#)
15 Box Jump Overs (24”)
Time–>9:47
Not a PR best time was on April 2017 with a time of 9:18
Wod-9:44 Rx
KBS-70, unbroken
Box jumps, lateral mostly
Press based off 170, 155×3