A.
Four sets of:
Deadlift x 4-6 reps
Rest 20 seconds
Push-Ups x Max reps @ 1010
(set is over if you break tempo)
Rest 3 minutes
B.
Four rounds for time of:
25 Kettlebell Swings (24/16 kg)
50 Double-Unders
A.
Four sets of:
Deadlift x 4-6 reps
Rest 20 seconds
Push-Ups x Max reps @ 1010
(set is over if you break tempo)
Rest 3 minutes
B.
Four rounds for time of:
25 Kettlebell Swings (24/16 kg)
50 Double-Unders
A. Bryan (4 sets of: bicep curls x 10 reps 75#, rest 20 seconds, push-ups x max reps, rest 3 minutes) – 27, 23, 22, 20.
B. Bryan (4 rounds for time of: 25 kettlebell swings, 50 double unders) – 11:26. Christy – 10:29.
A. Deadlift 6x100kg, 6x110kg, 6x120kg, 2x122kg, Push ups at tempo 25, 20, 20, 15
B. 8:22 rx, all unbroken
A. 6 reps DL: 185, 195, 205, 215lb
B. 55# KB and 100 SU: 7:39
C. 1 min max V-ups w/ 8lb med ball: 26
A. Deadlift 6x100kg, 6x110kg, 5x120kg, 2x120kg, Push ups at tempo 24, 23, 14, 17
B. 11:27 rx
A. Deadlift
4×4 @ 325
Second day back from holidays so kept it a bit lighter.
Push ups
4x max reps @ tempo
25, 21, 21, 20
B. Rx 5:44
Split wood from a fallen tree today for about 9 hours. Told myself it would be an active recovery day but I am wrecked.
A.
225/23
275/20
305/25
325 (1-back tightened)/17
B.
6:54
Wow, I felt that!
A. Warmed up to 175.
185, 195, 200, 200 – I kept it lighter then 80% to work on my mechanics. I am still not confident I am firing all the right muscles and and NOT lifting with my back.
16, 15, 16, 15 pish ups.
Did some light ab work between rounds.
5:50
Unbroken till rhe 35th DU on round 4, when my arms, shoulders and grip gave up the ghost and I had to stop, shake, gasp and finish it off. Was aiming for 6 minutes, so even with the stumble, I am happy.
A: 1-275×6, 2-275×6, 3-295×6, 4-295×6
B: 7:39, subbed 100 single unders for the DUs because my DU game is weak!!
A. 275 x 4 all sets
15,12,10,9. First time doing push-ups with tempo discipline. Much more difficult but keeps you honest on the form, good stuff.
B. Kb 45#
I started practising DU from square one May 8 th on average 4-5 times a week 10 mins a day. Today is the first workout I was able to do a workout without scaling to singles and not wanting to throw my rope through a window. I tripped up a lot but strung together 30 at one point. That’s is a huge PR for me. I love this stuff!
Awesome work – way to stick with it!
Great job! The extra work payed off!
A. 305×6, 315×6, 315×6, 350×5
27,25,20,23 tempo was good kept me controlled
B. RX 6:49 one trip on dubs
Glad to be back with invictus
A1. 225/265/285/305×5
A2. 26/25/18/16. Ooof that was tough
B. Rx’d 5:33 with hybrid swings. All UB
Nice! Much harder then I thought it would be. You’d think I’d learn! The short ones always hirt like hell! ?
A. 315×6, 345×5 for 3 sets; 25, 23, 20, 20
B. 9:42 subbed penguin jumps for DU, shout out to barefoot squatter
A
365×6 sumo each set
27,24,23,21
B
9:27
A.
Trap Bar DL 245,275,315,335 x6
Push ups:21,20,17,16
B.
9:26 60# KBS, double unders always gas me.
A:
Deadlift:
1) 120kg x5
2) 120kg x5
3) 120kg x4
4) 120kg x4
Push-Ups:
1) 15
2) 15
3) 16
4) 14
B:
KB: 20kg
50 DU subbed for 15 DU (first time I did 2 DU in a Row)
Time: 12:57
A1. All sets @ 6 reps: 225, 245, 255, 275
A2. 17, 15, 13, 14
B. 16kg KB: 7:39
A1. All @ 5 reps. 295, 325, 345, only got 360×2
A2. 10, 15, 12, 10. Shouldn’t have done bench yesterday
B. Did 100 singles. 8:45
A1. Deadlift (double overhand grip): 315 x 6 each set
A2. Push-up @ 1010: 25/20/20/20
B. Rx: 4’40”
C. ICE
blazing fast, brother. how I wish I could fly through these metcons like you…
Thanks brother! I recently transitioned to the double overhand, mainly because I’ve seen too many bicep tears with the over/under.
It definitely makes it difficult but I’m hoping it’ll eventually transfer into my power cleans and snatches 🙂
Part B. Wow! great work
4:40 is insane nice work…BEAST
Wow!!! That’s fast.
A1. 220lbs x 6, 230 x 6, 240 x 5, 250 x 4
A2. 25, 25, 22, 23
B. No kb, used a 55lb db. No speed rope, did 100 single unders.
9:12