Tag: Manmaker

DB WOD

In for the 9am because I have a massage at noon and want to rest after that. Back is tight from the last couple of days.

Warm-up

3 Rounds

  • 20 PVC Pass-thrus
  • 15 Jump Squats
  • 10 Zombie Kicks
  • 5 Burpees

Strength

5×3 Shoulder Press

  • 10 @ 45#
  • 3 @ 95#
  • 3 @ 115#
  • 3 @ 125#
  • 3 @ 135#
  • 3 @ 145#

I did 3 reps at 145# a couple of months ago, but I’ll take it after doing HSPU last night. Some days you have to just take what you can get because it’s better than going for 150# and not getting any reps. It took me a long time to realize this.

Accessory

3 Sets

  • MAX Ring Dips
  • 90s Rest

These felt good today. The weighted dips Kevin and I have been doing really helped out I think. I did 16, 12, and 10 in my sets. All reps were strict with no kipping.

WOD

21-15-9

  • Modified DB Curtis P’s (hang clean, lunge, lunge, push press)
  • Manmakers (DB push-up, row, row)

It was a good change of pace to do a WOD dominated by DBs. The push presses were easily the worst part of this for me. I had to take my breaks mostly because I couldn’t press out any more reps. Finished in 19:44, using 40# DBs.

Update
Decided to try my first 2k row at night. Didn’t quite know what to expect and started too fast. It pretty much sucked after the first 500m. Final time was 7:38 so I’ll have something to shoot for next time.

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Making Men

I didn’t get the greatest sleep last night, but I’m feeling great. Pretty sore from the back squats, KBS, and walking lunges yesterday, which I think is why I kept tossing and turning early this morning.

Warm-up

3 rounds

  • 2 Turkish Get-ups (each side)
  • 60s Row

I used a 35# KB for the first two rounds and then a 44# for the third one. The warm-up actually called for 60s of DUs, but I’m laying off the jump rope for a few weeks to let my neck heal, so I rowed instead. Did over 250m each round in the 60s.

Strength

4 Sets

  • 4-5 Deadlift, 2-0-X-1 tempo
  • 15-20s Rest
  • MAX HSPU
  • 3m Rest

My previous best deadlift was 5 reps at 275# so I set 290# as my goal for the last set. Warmed up with 6 reps at 135# and then used 225#, 245#, 275#, and 290# for the working sets. Was able to get 5 reps each set and set a 15# PR! I’m curious what my 1 rep max is. For the HSPUs I used 1 AbMat under my head and did 9, 11, 9, and 8 reps. Each set beat my old PR of 7 reps. Three months ago I started by doing pike push-ups (stink bugs). Maybe next time I’ll put plates under my hands so I’m going full depth.

WOD

7 Rounds of 5 Manmakers.
Partner up and alternate rounds so that each person completes 7 rounds for a total of 14.

Holy shit! This WOD will make a man out of any guy or gal. You get a little bit of rest when your partner is doing their round, but after you get through 2 or 3 reps my tank was on E. I used 40# DBs for the entire workout. We finished in 15:38.