021512: People Have Their Uses

Warmup: The Animal Kingdom and Its Discontents

Hinge Happy: 10 minutes Swing, Plank, Passthrough (20/20/20)

Brian, underneath Team India.Strength: Press
Men 5-3-3-3+ (50, 60, 70, 80%)
Women 3-3-3-3-2 (40, 50, 65, 75, 85%)

Conditioning: "Making Time"
7 minutes, on the minute every minute
7 dumbbell thrusters
7 burpees

Comments

[jk]

arnold: let's get serious
me: ok
4:30--45 min fasted cardio, evading police capture for itinerant vagrancy
8:20--squat empty, 135, 185x5 then 235x2, 275x2, 325x2, 275x2, 255x7
press empty x 5, 115x2, 125x2, 135x2, 145x2, 155x2, 135x2 (w.3 chins btw sets)
clean grip deadlift (hook grip, leg press platform) 235x2x5 on min
kb swings :20 work/:40 rest for 10 min (44 lbs)

[Mike]

Press: 127.2x6
Conditioning: 2 rounds with 40# DBs

Today was a lot of fun. Two great warmups before the press really help me get loose. But in the end, my shoulder was not in the mood for the punishment the conditioning was causing so I had to cut it short. Oh well.
Great work by everyone today!

[John R]

If I take nothing but water, black coffee, fish oil, and hydrocortisone before I show up at the 'shed, does that count as a fasted workout?

Warmup: More "discontent" than "animal", I'm afraid
KB/plank/dislocate thing: Yes, 10 rounds, with the 50# kb
Press: 97.2 x 10
Conditioning: We had mere 25# dbs and they got real real heavy by the end.

Tough hour, but great work was done all around!

[daphnep]

Loved how hard today felt. Liked the 10 min "warmup", 35# kb.

New press max is 100 making calculations a non-issue. 5x40, 3x50, 3x65, 3x75, 2x85

Conditioning: 20# DB's

[Paul]

Animal crawls
Warmup: 10 rounds of KB@40#, plank, passthroughs
Press: 80x12
Conditioning: 25# dumbbells, 6 rounds ?

Awesome class today. I'm with Mike, I think the KB/plank/pass-through warm-up really helped warm me up. Couldn't believe how much I was sweating after it though :)

Very happy with the press today. I don't think I've ever gotten 12 reps at the top weight for a set before on the press for any given week. I've done 80# plenty before, but never this many reps.

@John, yes I think it does. As long as there's no protein/carbs I think I've heard Robb Wolf or Greg Everett say it's fine.