CFWUx2 10*20kg 5*40kg
45kg 50 55 55(ssf) 55(ssf) 52.5 52.5kg

127.5-127.5-127.5-127.5-127.5-127.5-127.5 Rx'd

SLIPS completed. 

7x 2’ in group of three
12 cal bike + 3 Reps SP - each 2’
65, 75, 85, 95, 105, 115, 125 (final round)

5x5 shoulder press with 50lb dbs and SLIPS

115
125
135
145
150
150x2
150

140-145-145-145-145-145-145 

With belt. Very, very challenging sets. 

Did random SLIPS probably for a total of 20m. Some of Juan’s dynamic stuff and some of my own stretching and handstand stuff. 

115, 135, 145, 150, 150, 150, 150

E3MOM, and did SLIPS

7x80

(try 90 next time)

M/34/5'10"/190

115-125-135-145-135-135-135

Did 100 sit-ups for time as a cash-out.

65-75-85-95-105-115-110lbs

Completed 2019-09-26
95-95-105-100-100-105-105

33 / M / 5'9" / 137lbs

Dumbbells:
40(x2)-30-35-35-40-40-35

Scales in between sets, but not 20 minutes worth.

95-105-115-125-135(F- 2 reps completed)-135(F- 2 reps completed)-125

75-80-85-90-95-95-95#
1-minute each of L/R Front/Back Scale Hold, every 10-seconds switch between bent and straight knee.
Tabata L-sit, One leg tucked with hands on dumbbells.
Tabata Handstand, Alt. rounds between flutter kicks and side to side shifts.
1-minute each of L/R Side Plank and L/R Knee Tucked In Plank.
2-miniutes each of L/R Prone Banded Hamstring Stretch.

105-115-125-130-135(2)-135-125

115-115-115-115-120-120-125

All in Kg:

40 / 42.5 / 45 / 47.5 / 50 / 52.5(2) / 52.5(2)

110-120-135-145-150(2)-145-150(2)
✅
181106: 115-135-135(2)-115-125-135-130

Daniela 15-15-15-15-15-15-15
Giuseppe 60-60-60-65-65-65-65

Slips
30/30 x 5 inversion
20/40 x 5 L sit
6 min plank 
Scales 20/10 per each

45 47,5 50 52,5 52,5X 52,5X 50

Shoulder presses x 3: 70, 70, 70, 75, 75, 75, 80.
SLIPS: 2 min front scales, 2 min back slips, 2 min one-leg extended (kinda) L-sits, 10 freestanding handstand, 2 mins arm stretches, 2 min leg stretches. 5 sets of 20 sec hollow hold + 20 sec Superman hold.
Completed 190924.

Strict handstand push ups. 

7x3

3rd rep of last 2 sets was  hard.

15/13/12/12/11/9/10
Scaled/Subbed to : 7 AMR(eps)AP sets with 21lbs DBs each
M / 40yo / 176cm / 71kg

135-140-145-150-155-155-160 (PR!)

Then 1600m on assault air runner.  

115-115-135-135-145-145-150(1)

Shoulders feel pretty wrecked, going strict is definitely different from all the hang cleans, cleans, hand snatches etc we've been doing recently. 

95-95-100-100-110-115(fail)110-110

35#/45/55/65/75(2)/75(PR)

Wrist said that’s enough.  I’ll take it! =D

140

135-145-155-165-175-180-185
Failed after 2 reps at 185. 

115lbs all 7 sets
SLIPS- ✔️

100-100-100-100-100-100-100
SLIPS during rest

135-155-175(1rep)-155-155-155-155

95, 95, 95, 95, 95, 95, 95 Rx 

95-115-125-135-135 (push)-135 (push)-145 (push)-125 (push)- 115-120

M/44/6'2"/180#

Half keeling landmine press 3 reps each arm...weight is what was on bar
37.5/40/42.5/45/47.5/50/52.5#

M/42/6’3”/215
115/135/145x5/135

New start

145(PR) - 145 - 145 - 135 - 135 - 135 - 135lbs

45-65-75-85-95-105F-105F-95-95! 😂
3RM is far from 1RM PR! 🤔 My right shoulder is still recuperating I guess! Got to build it back up! 

Is WOD enough for daily workout progress ? 

Shoulder Press 
3@45/55/60/65/65
2@70/70/70

Looks like I'm still stuck at 70(PR) & Failed rep 3 each time too. 🤔😑
My Shoulder Press is the only lift I’m not improving on it seems. 

3x30 kg
3x35 kg
3x40 kg
3x45 kg
3x50 kg
3x50 kg
3x50 kg

165lbs for all 7 sets 

kg: 40, 45, 50, 55, 60 for 1, 55, 55. Back off set of 40 for 8.

60/80/100/100/110/120(1)/100(5)/80(8)
SLIPS but subbed HR PUs for planks

42.5 kg x 3 x 7 (80% 1RM)

135lbs for all 7 sets

85-95-105-115-130-140-150f,1

Prager U is on the band wagon for better science when it comes to diet and health. They just release a video "How The Government Is Making You Fat"

80-85-90-95-100-105-110 (PR for 3 reps)

Mixed the SLIPS components between sets: 4 mins per each S L I P S including 4min Front AND 4min Back Scales. Presses were 80-85-90-95-100-105-110. The 110 was almost a fail, ended up 2&1 not 3 unbroken.

85-90-95-95-97-98(2)-96#

181104:  95-95-98-100-100-100(2)-95#

95-115-115-125-125-135-135

F/49/5'6"/145
55-60-65-70-75-80x2-75

75-95-115-125-125-115-115

185lbs SOHP 
I thought is was six sets though

55 lbs
4 @65 lbs
70 lbs
75 lbs

Warm-up for 190923:
GENERAL WARM-UP

1 round of:
2 minutes of rowing or biking
15 PVC pass-throughs
20 banded pull-aparts
25 glute bridges
30 mountain climbers

SPECIFIC WARM-UP

Shoulder press
10 shoulder press with an empty barbell:
- Reps 1-3: Focus on a full range of motion
- Reps 4-6: Focus on maintaining midline stabilization
- Reps 7-10: Focus on creating a straight bar path

Build-up
Build up to first working set by performing 3 sets of 3 shoulder presses, increasing in load.
> First working set should be approximately 80% of 1 rep max

Globo scale: as rxed.  Set up in a rack and do it. If a barbell is not available use dumbbells for the strict presses, doing AMRAP sets if you max out. You can also sub strict deficit HSPU or strict HSPU if a bodyweight sub is needed. 


SLIPS:  see the above post.  For stretching doing a ROMWOD or M-Wod session is OK. A Yoga session is also good here. 

INTENDED STIMULUS

Of all the barbell lifts the press is the one with the most interesting history --google it. It used to be considered the epitome of strength. For us, it has two primary purposes. First, to develop shoulder flexion and arm extension. Second, as with anything overhead to make us work trunk stability and control --posture. This implies that when we are pressing overhead, those should be the points of performance we are trying to achieve. Start each press by always creating a solid foundation, align your rib cage and your pelvis, hold your belly tight, squeeze your butt a little, and press that barbell up. For the shoulder and the arms to work, you need to keep that bar path beautiful. Don't let that bar circle around your face. Press it up and back! Today we want to challenge our press and see how heavy we can go. Keep pressing that bar up while your mechanics let you. Athletes that have reduced shoulder mobility and cannot really achieve good posture while pressing should work on shoulder flexion flexibility and can press while kneeling with dumbbells. The kneeling position will force you to keep up a better posture. Whatever you do, brace yourself!

SLIPS
let's go back to our dynanic SLIPS. We did last in 190826. This time increase the hold in each position.
Cycle through these drills. Do 3-5 transitions on each station.
â–¶ Transitions from front scale to back scale on each leg: the idea is to keep your balance during the transition, just one foot on the ground. Hold each scale for 5 seconds on each transition.
â–¶ L-Sit to tuck on rings: transition from a tuck hold to an L-sit, and back. Hold both positions for 5 seconds. If not proficient with the L-sit yet, transition from a support hold to a tuck hold and back.
â–¶ Inversion: transition from a handstand to a tuck headstand. If not proficient with the handstand yet, transition from a full headstand to a tuck headstand and back. Hold each position for 5 seconds. If not proficient with the headstand tuck hold (tripod position), practice that today.
â–¶ Planks: guess what? Push-ups are dynamic planks. Today transition from a gymnastics plank position to the bottom of a push up hold, and back. Hold each position for 5 seconds. Do this on a rack if needed.
â–¶ Stretching: Google: thebarbellphysio overhead mobility. Choose one stretch. Work on it for 2:00.

Champions Club Scaling Notes

RANT: 
Holy pants, Dr. Seyfried’s lecture is ridiculous. I’m pausing halfway through to write this briefly then finishing the video. I usually accept everything — or at least almost everything — that comes from HQ without question. But it’s really cool to see the foundation behind the stuff. And dude is a legit presenter.

I SHOULD TRY THIS RX’D IF: I want to make my shoulders, midline, and legs stronger. This is a workout I skip the most for my gym because it’s boring and it’s no one’s fault but my own. I’m on it!

GROUP VERSION:  as is, just more reps if needed and do some SLIPS in between sets. But consider the handstands and L-sits might be rough considering today and yesterday’s workouts.

INJURY VERSION:
We have: max effort, rest, overhead, pushing, holding the midline still, and SLIPS, all the SLIPS. Pick one thing you can do and do some of them coupled with one SLIP. Then rest, then try and do more. Repeat 7 times.

WARMUP:
Handstand — overhead prep
Pull-up — overhead plus hang from some things
Hollow hold — midline prep for overhead
[insert thing you suck at]
[insert thing you suck at]

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB):  2