A.
Take 20-25 minutes to build to today’s 1-RM Deadlift
Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.
B.
Complete as many rounds and reps as possible in 8 minutes of:
6 Deadlifts (225/155 lbs)
12 Box Jump-Overs (24″/20″)
Still a day behind.
A. Didn’t have much time so included some CTB and HSW ect in my warm up.
B.
Row – 10, 10, 10, 10, 10
DU – 47, 50, 52, 55, 55
AB – 8, 8, 8, 8, 7 (rolling over to 8 one second later)
A little bit more HS hold practice after then ran out the door.
A1. 1 mile run with dog- so more of a joag
A. up to 230# then ran out of time
B. DL at Rx/Step up and overs
5rd in 6:08 – had to stop and stop the dog from wandering out of the garage.
Short on time today
B) 6+ 15 Rx
Finally hit 300# (305) on DL! Over 2x BW.
B. 6+1BJO @185#
A. 265#
B. 9+2 rx
Got the chance to do this at Invictus!
Invictus Strength session this morning, then yesterday’s B tonight:
30s max effort / 30s rest
Cal row: 14-12-11-11-12
DU: 53-51-51-51-50 (no misses)
Cal AB: 12-9-9-9-10
That was lovely and brutal. Started getting a cramp in the final round and was glad to see the end of the tunnel.
Another strength session tomorrow am. I’ve already met my goal of 3 metcons this week, I’ll see what I have left in the tank tomorrow afternoon… maybe 18.0???
Have a great weekend everyone!
How’s the strength program going?
Very well thank you! Still a bit early to tell what effects it will have on me but I can say I’m enjoying the process for sure. I like the structure and I’m confident it will bring results. Each session usually takes me approx. between 1:30-1:45, 5 of those a week and 2 full days of complete rest. I’m also learning from it and the video feedback from my coach helps a ton. My worry going in was being able to fit in metcons as well, because of the high volume it is preferred to do that in a separate… Read more »
That’s great to hear man! Keep getting after it. I’m excited to hear how much progress you make.
Always soooo impressive Joey!
You will crush 18.0 for sure; you are putting amazing work dude
Evening session:
A) S3L1 of the gymnastics program. Lots of handstand work, also ring dip progressions and push work.
I decided against doing extra strength work after all the volume I did this morning.
Happy weekend team
Good call Jorge! Sometimes less is more…
A. Deadlifts up to 345 which is a 10 lb pr! I failed the first attempt at that weight, but made the lift pretty smoothly on the 2nd attempt.
Great job to everyone who was over 400# or lifting crazy bw %! That’s inspiring to me. Plus once I get to 395#, I can buy more weights.
B. 5 rounds 8 reps. I lost out on a few box jumps while I was zipping up winter coats so the kids could go play in the snow.
Gj Mike, awesome PR!
Great work…congrats on the pr!
A- #440
B- 8+3
Wish I had a belt today during that metcon
8+ rocks
Super fast..nice work Colton!
Lost 10# on this program. Feeling much better overall but main lift are suffering
Couldn t go higher than 385 390 with good form
B 4r +12
A. Deadlifts – 155,165,175,185,195,205,215,225,230,235,240(f)
235# is a 10# PR 240 is there soon!
B. RX – 7R+1DL
C. 2 Rounds
BB Roll outs x 10
SHSPU x 10
Pallof Press x 10 each side
Banded SRMU progression x 5
**Feel like I have been chasing the devil all week…did extra sally workout Tuesday which didn’t help Wednesday back squats, did extra abs on Wednesday which didn’t help on Thursday, did burpee bj on Thursday that didn’t help today.
But that which does not kill us makes us incredible athletes!
“chasing the devil” i hear ya sister
That’s an incredible amount of weight on the deadlifts and you raced right through B as well. Way to attack it!
Crushed it once again. Amazing work today
Luke
A. 385#
B. 7 rounds + 12
Anika
A. 275#
B. 8 rounds
GREAT WORK LUKE and ANIKA!!
A. 150Kgs maintaining form.
B. 80kgs 6 sets
A. 365×5, 405×3, 425×1….just getting back to deadlifts so didn’t push it
B. Partner 14-12-10-8-6
Ab cals
T2B
Deadlifts@225
Pull ups
You go I go…basically 1:1 rest 28:38
A. 8×135/6×185/5×225/1×275/1×305/1×325/1×345 (PR) – Form wasn’t great at 345# so I stopped. It felt hard but I can go higher I think, once I fixed my form even more.
B. Scaled DL to 215# – 5 rounds + 6 DL + 7 BJ
PR star!
Congrats Jeremy!
Great job!
Nice PR!
Great job!
Lunges hurt on that one. 🙂
Definitely a lunge burner!
I don’t know how you guys do this in the morning.
A. Could only up get to 435 on deadlift.
B. 8mAMRAP: 6 Deadlift #225, 12 BJOver “24
6 rounds + 6
Could ONLY??? You deadlifted 435#…that’s amazing…own that!
I got 500 about a year and a half ago and it’s frustrating not being close to that.
Everyday is a new day…you showed up…you put in the work and by you saying “could only” is only giving yourself a negative affect. Own it..be positive about all of your work…you’ll see a difference!!
A. Deadlift up to 180kg/400lbs which felt surprisingly smooth! Tried to go for 190kg/425lbs and that will happen very soon! Just not today.
B. As Rx’d 7 rounds + 10. Fell of the Emom wagon somewhere in round 6.
powerful!
Will save this one for Sunday, looking forward to deadlifts but my hips and Hammies are tight after soccer last night.
Today was shoulders bi’s and tri’s, a la Tony Horton. I have to be careful not to get addicted to the pump again 😉 (yes Teddy, all reps done in front of a mirror)
TONNYYYYYY!!!!!!!!!!
A. Deadlift:
Warmed up to 315# then OT3M
1 x 365, 405, 425, 445 (f), 445 (10# PR)
… previous PR of 435 dates back to November 6, 2014 … “little better each day”
B. As Rx: 7 rounds + 10
… tried to keep OTM pace box jumps eventually ran me over … enjoy your rest days folks.
That’s great work Chris, I’m inspired by your constant improvement. Slow and steady wins the race
Way to go man, awesome PR!
Great job on the PR!
Congrats Chris…nice work all the way around!
Stud
You killed it man!