Surfs Up
Run 1 mile at 75-80% max effort
With a 95(m)/65(f) pound barbell, press to failure. Upon failure, push press to failure. Upon failure, push jerk to failure. Rest as needed and repeat for at total of two efforts. Note reps for each movement and total reps.
Rest as needed
3 rounds for time: 30 wall ball shots, Run 400 meters, 15 minute cutoff
my eyes hurt
OHP-PP-PJ @ 95#
12-6-4
9-5-2
Finisher – 13:46
wall balls getting better but still my biggest weakness
OHP-PP-PJ @ 95#
Round 1: 36 (21-10-5)
Round 2: 21 (12-7-2)
Finisher – 10:07
should have sucked it up and done the last set of wall ball unbroken…
I did Fran monday, Cindy yesterday and my arms/back are kind of fried. I was going to rest but this workout is more pushing, maybe I can push it today one more time and take tomorrow off with absolutly no activity.
Any Advice?
Juan,
You need to listen to your body. If you’re feeling beat up, rest. You pushed in Fran (over head thruster), you pushed yesterday (push ups) and you will push again today if you come in. Either today or tomorrow rest, but don’t miss the sexy Friday. SEXY!!!
Today
Bench Press
135×10, 185×5, 205×5
OHP/PP/PJ
Round 1-31(16/10/5)
Round 2-36(13/11/12)
Wall Ball 30#x20
Run 400 meters
3 rounds
8:57
all wallball unbroken
Advice to later classes – don’t hit yourself in the chin with the bar when doing the push jerks.
Finisher 9:34. Just going through the motions today. Head still in a fog after migraine headache yesterday. Feeling it in my chin though.
Hit Fran today after working late last couple of days.
Rx’d 3:19
Did not feel as bad as I usually do after. Pull ups all over the place. Need to clean it up.
Hour and half later:
3 rope climbs – try to dial in technique
Push Jerks: again working technique
3×6 135lbs (alternating split and power)
2×3 155 (split)
First 10K row. 43:46.2. 2:11 500 pace. Tough. Wore heart monitor just to see if I would stay in my target range (age 68 = 75 – 150 bpm). Hit high of 162 near the end, but stayed around 145 most of the way. Check out Concept 2 website for instruction and rankings. Pretty cool. I’ve concluded rowing’s a good way to go for cardio for older people. I think kids would also benefit from rowing if you guys get CF For Kids into your line-up.
Also did squats with 35 lbs, row pullups and planks. 3 rounds of 15 squats, 10 pullups, and 1 minutes planks.
testing out some weight today
Squat
45×5
135×3
225×2
working sets
245×5
275×5
320×6
felt good, a little stiff and weak in the lower back, but okay.
foam rolling unweighted reverse hypers.
ran a mile at 75% – untimed
Press
95#x29
95#x17
then push pressed 95#x3
arms burned a bit
lots of stretching, foam rolling, etc.
__________________
45 min run.
5×5 squats #295
inspirational Tom M!
Awesome time Tom!
Mile run at 7:20
Dont remember my press numbers, feel strength gains, but nowhere close to Rx’
Did the finisher in 14:xx (12 lbs Ball )
Got to remember these numbers.
Remember these numbers by putting them into your note book, storing them in an online data base or posting them here every day. If you ever want to look up a specific result, click on a keyword in the bottom left of the page. Any post tagged with that word will be called up.
Nice numbers Wisco Tom!
OHP, PP, PJ
13,5,0
11,7,0
Finisher 3x 30WB,400m sprint – 14:03 WB were all over the place.
Tom,
It is great that you are posting here and are definitely a part of the community. Great work. A 10K row is not only a difficult physical task but maybe an even more difficult mental task.
Kudos to you!
Alex
great workout yesterday. heaviest wait on max press workout. 68 lbs. most 13 reps total. wall ball workout was badass, got 15:05; would have made it under 15 if homeless didnt try to get me!