Yeah I used to try and make it as hard or harder if substituted…like a punishment
1 Like
Haha, the KB swings are back!
1 Like
4 rounds
10 snatches with 135, my snatch form is embarrassingly bad
4 min row for distance - got about 950 the first set, broke the 1000m barrier for the next to and hit mid 800s the last one
For time
100 push press with 115
5 burpees EMOM
I don’t know how long it took. A long time. Sets were like 25-15-12 before I started getting a lot of single digit sets and had one minute where I just did 5 burpees and like 2 push presses pretty much just to rest, then finished strong the last minute. Felt like I should have just pushed through more on that one ultra rest minute, but I also felt like I was gonna die so I did something right.
1 Like
It’s incredible how much you can make someone want to quit when you burn out those small muscles with stuff that seems like it should be nothing. Absolute mindfuck
3 Likes
HIIB day 9
12 min AMRAP
20 reps power cleans 115
15 reps power cleans 135
10 reps power cleans 155
only managed 3 rounds, unfortunately.
2000m row. didn’t look at time, just tried not to throw up and definitely tried not to think about what was coming next.
135 incline bench and pull-ups, 1-1-2-2-3-3…up to 10 and back down to 1 for 100 reps of each total
5 Likes
Looks terrible, in a good way!
Pull-ups had to get hard after all that…
2 Likes
I’m guessing the pull ups are done kipping style when Ryan does them. I know you didn’t. I wouldn’t either.
1 Like
So my phone died at the gym and I couldn’t remember what the second part was. It was just 10 min max reps with 135 on bench and kipping pull-ups every time you stop. Fortunately (unfortunately?) I made it harder with 100 reps of incline bench and strict pull-ups. No leg movement at all.
@IronOne they were definitely hard but the hardest part is sitting down on the bench and willing myself to unrack it again. I was definitely nauseous.
2 Likes
Tomorrow’s misery:
21min EMOM
Rotating through 15 cal row, 15 overhead squats with 95, and 15 toes to bar, so 7 rounds
And
Ugh
10 min EMOM 10x60% of 1RM deadlifts
Overhead squats with 95 for the first 4 rounds. Shoulder wouldn’t allow for more, dropped to 65 for the last 3 rounds.
Deads with 225. Not fun, 100 reps of deadlifts.
3 Likes
That sounds horrible
2 Likes
I wonder when titanium shoulders will perform like healthy shoulders…
This sounds like the best bit of the program to me. Or least bad anyway.
1 Like
Nice Eagle, Globe, and Anchor tat.
Semper Fidelis
1 Like
Rah!
Well, no more overhead squats for me. I haven’t had shoulder pain in a long time, since rehabbing my shoulder by myself to avoid arthroscopic surgery on the labrum. Today, im picking up a 50 lb cylinder, pretty small, and I go to hoist it onto my shoulder, and boom - deep, aching, agonizing pain. Almost dropped the cylinder, which would have been an expensive blunder, managed to get it down and couldn’t raise my arm at all for a half hour. Finally I stretched it out and then it went away, haven’t had any pain or discomfort since. But in the moment when it happened, it felt like if I were to put my arm in the OH squat or overhead snatch position, I’d have died from pain. Doesn’t take a genius to figure out where that came from. Oh well. Have some nice middle delt DOMS, too bad I can’t improve on it. Not worth the risk.
Tomorrow:
EVERY 4MIN. X 5 ROUNDS
3 Back Squats (Heavy as possible)
500m Row
Rest 5min
5 ROUNDS
1min. of max kb Swings
1min. of max push-press
1min. of max double unders
1min. of max push-ups
1min. REST
Subbing front squats for back squats, and burpees for double unders.
Both you and JMaier both having shoulder problems…dang. Glad yours went away
With my shoulder scare yesterday, I was headed to the gym today after leaving home, and my wife had remarked that she was super hungry when I left, so I instead went to the store and returned home with thick cut bacon, potatoes onions and peppers for home fries, fresh eggs for cooking and to dip bread in for French toast. My workout turned into 4 servings of bacon, eggs and home fries, and three pieces of French toast made with whole wheat bread and topped with lite syrup. I then, since it was a rare day off for myself and the wife, was able to take a two hour nap, which I haven’t done in a long, long time. Woke up and took Alfie for a 3 mile run. Cooking my chicken lentil Thai curry now.
5 Likes
Ahh the good life. Jealous of that thai curry, dang it! 
1 Like