Russian Swing/Goblet Squat Pyramid...

1-2-3-4-5-6-7-8-9-10-11-12-11-10-9-8-7-6-5-4-3-2-1 - 144 reps each movement 

Russian Kettlebell Swings

Goblet Squats 

* 53kb bell

82 degrees at 79% humidity! ☀️🔥💪🏻

Shoulders/Traps...

Kettlebell Upright Row

53lbs: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 - 100 reps

Cash Out: 

Kettlebell High Pull: 5x5 each side 

Chest/Back Pyramids...

Kettlebell One-arm Floor Press

53lbs: 1-2-3-4-5-6-7-8-9-10

Explosive Push Ups: 9-8-7-6-5-4-3-2-1

Kettlebell One-arm Rows

53lbs: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

Arm Pyramids..

1-2-3-4-5-6-7-6-5-4-3-2-1

Goblet Squat Curl

KB Tri-Extension 

49 reps on both. 

Cash out:

50 Russian KB Swings 

400M Suitcase Carry (200m each side)

* 53lblb KB for all movements. 

Back Squat 100 Rep Pyramid...

Back Squat 

175lbs: 1-2-3-4-5-6-7-8-9-10

135lbs: 9-8-7-6-5-4-3-2-1

Cash Out:

Hang Power Cleans

135: 1-2-3-4-5-4-3-2-1 - 25 reps 

Shoulders/Traps - 100 Rep Pyramids

Hammer Strength Seated Press

140lbs: 1-2-3-4-5-6-7-8-9-10

110lbs: 9-8-7-6-5-4-3-2-1

Face Pulls 

120lbs: 1-2-3-4-5-6-7-8-9-10

100lbs: 9-8-7-6-5-4-3-2-1

Overhead Plate Raise

35lbs: 1-2-3-4-5-6-7-8-9-10

25lbs: 9-8-7-6-5-4-3-2-1

Back/Chest - 100 Rep Pyramids...

Hammer Strength Bench Press

205lbs: 1-2-3-4-5-6-7-8-9-10

160lbs: 9-8-7-6-5-4-3-2-1

Neutral C2B Pull Ups 

18lbs: 1-2-3-4-5-6-7-8-9-10

BW:9-8-7-6-5-4-3-2-1

Brutal. 

"Panther"...

For Time:

400m Run

10 Power Cleans 185

5 Rounds of Cindy

800m Run

5 Rounds of Cindy

10 Power Cleans 185

400m Run

 31:55 RX

It's hard to lift shit when you can't breathe!

One round of 'Cindy' is: 5 Pull-ups, 10 Push-ups, 15 Squats

Floor Press Pyramid...

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 with a 4-2-1 tempo @ 145lbs

Pressing from the floor reduces the contribution of elasticity and the stretch reflex. If you pause with your upper arms on the floor for a second or two at the start of each rep, you can reduce the contribution of the stretch reflex by as much as 90 percent. That's why most of us will be weaker pressing from the floor than we are when we press from a bench, even though the range of motion is shorter.

But by inhibiting the stretch reflex, you rely almost entirely on the actual contraction of the muscles during a floor press. The result is a more forceful contraction, and lots of gains in size and strength. In that sense, it's the upper-body equivalent of a deadlift. https://www.t-nation.com/training/tip-do-the-floor-press 

Arms - 4x8...

Close Grip BP - 185lbs - 4x8

Barbell Curls - 90lbs - 4x8 

Strict Rope Press Downs - 80lbs - 4x8

Rope Curls - 120lbs - 4x8

Cash Out:

Reverse 21s - 55lbs

Reverse Curls - 45lbs - 3x10

Back Squat Pyramid...

1-2-3-$-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 - 100 reps @ 165lbs 

Taking three consecutive days off...

I have been pushing hard lately and just came off of five consecutive days of training with two doubles and four 100 rep pyramids. I plan on taking three consecutive days off to rest and recover.

Push Jerk Pyramid...

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 @ 115lbs - 100 reps 

Driveway WODs are the best! 

Shoulders - 4x8...

Hammer Strength SP - 145lbs

* finish with 90lbs for 10

Face Pulls - 130lbs

* finish with 100 for 10

Hammer Strength Shrugs - 5x10 - 310

* finish with 5@270, 5@180, 5@90

Kettlebell Upright Row - 5x10 - 45lbs

* finish with 5@40, 5@35, 5@30

Cash Out: OH Plate Raise - 25lbs - 3x15

* 4-0-1 tempo 

Hang Power Clean Pyramids (155)

Two sets of: 1-2-3-4-5-4-3-2-1 - 50 reps 

Back/Chest - 4x8...

Hammer Strength Bench Press - 200lbs

* finish with 10 reps @ 160lbs

Neutral C2B Pull Ups - 12lbs

Explosive Ply Push Ups

Horizontal Cable Row - 150lbs

Low-to-High Cable Chest - 22.5lbs

* 4-0-1 tempo 

Cash Out: Farmers Walks - 50lb KBS - 10x100 feet 

Arms - 4x8...

Close Grip BP - 180lbs - 4x8

Barbell Curls - 85lbs - 4x8 

Strict Rope Press Downs - 70lbs - 4x8

Rope Curls - 110lbs - 4x8

Cash Out:

Reverse Curls - 45lbs - 5x10

KB Hammer Curls - 25lbs - 5x10

KB Crush Curl - 40lbs - 5x10

Crazy Eights...

1600m Run - 8:41

-rest 5 minutes-

1200m Run - 6:44

-rest 4 minutes-

800m Run - 4:01

-rest 3 minutes-

400m Run - 1:42

Got faster with each interval. Very happy after lifting 54,625lbs yesterday. ALL LEGS. 

Back Squat Pyramid

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 @ 155lbs - 100 reps. 

Cash Out: Calf Raises - 5x15 - 155lbs

Walking tomorrow should be interesting.

Deadlift Pyramid

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 @ 275lbs - 100 reps (30lb PR)

Back/Chest - 4x8...

Hammer Strength Bench Press - 195lbs

* finish with 10 reps @ 155lbs

Neutral C2B Pull Ups 

Explosive Ply Push Ups

Horizontal Cable Row - 135lbs

Low-to-High Cable Chest - 40lbs 

* 4-0-1 tempo 

Pennant CrossFit Inhouse Comp...

Workout #1, 8 minutes for all members to establish a heavy complex: 1 Squat Clean + 1 Hang Squat Clean + 1 Front Squat + 1 Jerk

Me - 175

Danny - 175

Jackie - 105

455 total - 1st place 

Workout #2: AMRAP 10

15 Wallball Front Squats 20#

15 Wallball Thrusters 20#

15 Wallballs 20#

12 Step-ups 20"

12 Box Jumps 20"

12 Box Jumps 24"

9 Ring Rows 

9 Jumping Pull-ups

9 Pull-ups

6 Deadlifts 95

6 Cleans 95

6 Snatches 95

*Pick one partner to perform a movement in each progression. For example: partner 1 performs 15 wallball front squats then partner 2 performs 15 wallball thrusters then partner 3 performs 15 wallballs. Continue this sequence for the entire AMRAP 

2 rounds plus 34 reps - 1st place

Workout #3, For Time:

Round 1: 

10 Burpees  

50' Sprint 

15/12 Calorie Row

50' Walking Lunge

10 Kettlebell Swings 53/35

 

Round 2:

10 Burpees 

50' Sprint 

10/8 Calorie Row

50' Bear Crawl 

10 Kettlebell Swings 53/35

*Partner 1 completes Round 1, then partner 2, then partner 3. After all have completed Round 1, partner 2 completes Round 2, etc.

11:51 - 8th place out of 11. 

Arms/Shoulders - 4x8...

Close Grip BP - 175lbs - 4x8

Barbell Curls - 80lbs - 4x8 

Strict Rope Press Downs - 60lbs - 4x8

Rope Curls - 100lbs - 4x8

Hammer Strength Shrugs - 320lbs - 5x10

Kettlebell Upright Row - 45lbs - 5x10

"Death by Air Squat"...

Minute 1 -1 Air Squat

Minute 2 -2 Air Squats

Minute 3 -3 Air Squats

…until you run out of time or hit 20 minutes 

20 rounds - 220 air squats