Getting work done
The path to self improvement isn’t always a glamorous one. Â Once we get past the fancy movements and techniques we have to do some plain hard work to get from point A to point B with our fitness. Â Today’s programming is all about the grunt work.
If we’ve recently tested our 1rm back squat we’ll be spending some quality time building some volume with heavy weight on our back. Â Be ready to get through your warm-up sets quickly so you have time to rest between your working sets. Â If you haven’t tested your 1rm in a while and missed last Monday, you’re in luck! Â Today is a good day to set the bar.
The WOD is similar – simple, effective movements all about taking us to that special place that we all know and love.  Go heavy on the swings and move fast.  Use your rest wisely but be ready  to tear right in to the next round.  If you had trouble getting that “Fran burn” last week, you should have no trouble finding it with this one.
STR:
Backsquat
5-5-5-5-5 across at 75-80% 1rm.
OR
Test 1rm Backsquat if you missed last Monday
WOD:
8 rounds
10 kb swings (as heavy as possible)
10 calorie row
30 seconds rest
It’s good to be back at Somerville! After 3 weeks and 5 other boxes, I was really excited to be back.
BS: 330 PR! I can definitely do more too.
WOD: 11:30 2pd kettlebell
This was a fun WOD, the 30 second rest is a tease, I definitely didn’t fully catch my breath each time.
I’m glad you and Em are back too!
330 you made it look too easy my friend 🙂
AHHHMAZING! Time to buy new pants!
LBBS: 175#
WOD: 12:52 (1 pd)
Wanted to match my 190# PR but I blame the failed attempt on the fun I had with Angie last night. Was being easy on my wrists, so next time def want to try 1.5 pd.
Looking strong, nice work 6:30!
HBBS: 255# across
I love these heavy high volume sessions.
WOD: 11:50 @ 2pd
Paced myself too much on the row. Sometimes I push too hard. Sometimes I don’t push hard enough. Trying to find that sweet spot is a skill in itself.
Sweet bench bro sesh with JT. ALL PINKIES BRO!!
Jt and bro sesh don’t really go in the same sentence
LBBS: 120# sets across
WOD time was 12:37 or something similar, with 1 pd. Definitely felt the burn this time…cough cough.
squat: straight sets at 225#.
wod:….bad….bad….clowns.
You let them hurt you…. I’m so proud of you
BS: 135# flat sets (75% of my 1 rep)
WOD: 14:39, 1 pd – holy hell this was aweful, may have been one of the most painful WODs for me. Yikes. 23 pulls, that’s how many it took for me to hit 10 cal
HBBS 135# (80%)
WOD 12:42 at 1 pood
The 1.25 was intriguing me… I should have picked it up… next time. Perhaps it should have been this time. I mean, this could have sucked more.