Solid work Max. Bet your back is feeling mighty fine after all that.

Bad MF.

Oddly, my back rather hurt after that workout.

impressive work max! form not THAT bad...all things considered

Perfect workout to come back for.

Max is this a typo? did you accidently leave out a 1 before the 3 for rounds? how in the world do you expect someone to overtrain there body into the ground with such a short workout? I'm extremely flustered right now

Princess Raindrop,

As you are the Team GPZ coach, I expect you to keep your team members in check, which definitely includes AJ. Make sure he holds off overtraining until after the season ends.

Shaul,

As coach of Team GPZ, I strongly suggest that people "train smart" but, alas, some peeps like to be taught tough lessons and learn things the hard way. I hope everyone stays healthy and performs optimally during the competition season but as I've said before, I'M NOT YOUR MOM!

As Ever,
Raindrop

What'd you say about my momma?!

I'm considering scaling this up with vest, GHD sit-ups and pistols, AJ.... and possibly working in a squat strength session earlier

I hadn't considered a weight vest... interesting.

I was going to do T2B @ puke-pace

Oooh, I like this talk of T2B/pistols modifications. Scaling is awesome!

7:58, feet unweighted for the sit-ups

1) Helen-ish 6:33

2) Deadlift 265x3, 300x3, 335x7

3) "Max's Good Idea"
21-15-9
Deadlift (225#)
Burpees
5:55

7:59

12:03, GHD sit-ups and 12 pistols each leg (band assisted)

8:24 Rx

wk 2 - 5/3/1

Bench press
3 x 137
3 x 157
10 x 177

Squat
3 x 130
3 x 150
15 x 167

Pull Up
3 x 10

DH pull up
5,3,2,1

Ring dip
4 x 5

some D-U and attempting butterfly pull ups

I took what was supposed to be somewhat of an easier day and turned it into one of my harder workout days in a long time... this is my recipe (for disaster)!!

1.) Back Squats 3x5 @ 225 (pretty heavy for me)

2.) WOD 400m run/21 GHD sit ups/12 pistols... 3 rounds wearing a 20lb vest! Horrible idea that ended 17:30 or so later... I suspect I might have sore abs for about two weeks from this.

3.) repeat WOD scaled differently...run 400m/toes to bar/bw squats... 3 rounds in about 8:30 or so this time

4.) 1 x 25 pullups unbroken to practice butterfly kips

I also got a bad headache for the first hour after the "vest version" of the workout. moral of the story is DO NOT combine GHD and vest.. go one or the other. Good Luck Saturday everybody going.

I ran a soft 5k and did some foam rolling + stretching

Bryan stop making me jealous...flaunting your terrible ideas around in front of me like an ice cream cone to a fat kid

9:00 on the dot, RX-ish

subbed leg lifts with 35lb plate
pistols (with band)

9:00 on the dot

mods:
leg lifts with 35# plate
pistols with band