Classic Triplet, Elongated
Today we’re working in a classic triplet form with a little longer time domain. The goal is 15-20 minutes, so scale such that you can force the bar to stay on your front rack position – don’t drop it! Time spent staring at this bar will not be all that helpful; just keep grinding away at it. Maintaining a solid core through all three movements – including your burpees! – will be essential to preserving the energy you need to keep going.
STRENGTH: Pulling Volume Training
(Strict Pull-ups for most. Weighted Pull-ups for some. Muscle-ups for advanced.)
WOD:
30-20-10
Front Squat (95/65)
Push Press (same bar)
Burpees Over Bar
Pullups: 12min, 2 strict
WOD: 17:34 @ 65#. Oof.
Volume Training: Chest to Deck Pushup 10 mins, 2 reps
WOD: 10:52 (35#)
As Diddy would say to the WOD … woof! Thanks for interacting with him, makes my heart sing seeing how much he has grown interacting with you all. Way to sweat it out in the humidity. Drink up (H20 that is), you earned it 6:30!
Pullups 10 minutes, 1 strict. First time doing pullups in volume training in a while so I wanted to start small. Can definitely do more.
WOD: 17:41 Rx
This one was tough, the burpees were killer.
Welcome to the blog my friend 🙂 And way to fight at the end!!!
Thanks, feels good to be here!
20 minute volume training: strict pullups x4 til minute five then x3 for remainder.
WOD: 13:39 Rx
Two words: eff this. Drink yo water!
Volume Training: 3x strict pulls…slowly became 1 strict pull up 🙁 Gotta do more volume training.
WOD: 12:48 RX most difficult part of this WOD was transitioning from burpee to FS. Controlling my heart rate was key. Great job Everyone!
Pull-ups: 3 w/blue band, next time I need to use the red band
WOD: 16:20 (30 @55, 20&10 @45) holy didn’t scale appropriately for this, am I the only one who HATED the push press part? My shoulders were not happy. Lesson learned, when in doubt I shall go lighter next time.
You know what I love? I love weightlifting.
Today was shitty and hectic at work. I was looking forward to lifting it out. I really wanted to work on squat cleans with Ben. Nick tried to talk me out of it and I’ve been better about listening to him but today I needed to do my own thing so I appreciated him patting me on the back and leaving me alone. I ended up tweaking my form (hips open, fast elbows) with Ben’s help and reaching a goal of mine – bodyweight! THEN.. I got 5# more than that! This was a 10# PR and I ended up at 120# I failed on 125# right in the knees. Anyway… it really made my day.
Volume training: 2 strict for 20 min with Nick-approved near-pristine form. I say near because I close my hips and draw my legs toward my belly a bit when things start to get difficult on these strict movements. Not sure why or if others do it too. I have a video of it now if anyone cares… probably not!
WOD: 15:35 Rx. THANK YOU CLEO FOR THE RX PACT WE MADE. I am really really glad I pushed myself on that one.
Feels so so so good man….
I’m there with ya girlie about weightlifting… I’m happy girl with me barbells. Congrats on meeting your goal!
Woooo!!! PR and paleo pancakes!