A.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 8 reps @ 75%
*Set 4 – 6 reps @ 85%
*Set 5 – 4 reps @ 90%
Rest 2-3 minutes between sets.
B.
Complete as many rounds and reps as possible in 12 minutes of:
30 Kettlebell Swings (24/16 kg)
20 Wall Ball Shots (20/14 lbs)
10 Toes to Bar
A. 185
215
275
295
315
B. 4 rounds with a few seconds to spare
A. 225, 265, 315, 365, 405
B. 5+9 Rx
A: 200/225/280/315/330
B: 3 rounds, + 30/20/5 T2B
C: 4 sets of 10: barbell glute Bridges: 275/295/315/325
Then…
4 sets of 10 each leg: single leg glute Bridges
D: 5 sets 20s work/25s rest: AMRAP sit-ups
E: 3 sets of 4 pull-ups each grip: close grip/reverse grip/wide grip
Took a running day to enjoy some nice fall weather.
3 miles – 23:50
Great time on the run too.
A. Deadlift based of 180kg 1RM
10x90kg 10x110kg 8x135kg 6×152.5kg 4×162.5kg/355#
B. As RX 3 rounds flat
Since I’m still getting started after a 3 week vacation I decided to pace this one with a OT4M pace. Worked out quite nice, but can’t wait to be able to fully push again!
A. Based off of 365 lb
All done until last set. 335×3
B. Rx 3+46
Rounds 2, 3 were the grind for me. I was shooting for 4+. Great work everyone!
A. 225, 265, 330, 370, 390 (only got 3. Form broke and stopped.)
B. 3+30 RX. Felt sciatica last set of deadlifts and felt the pain on the kbs. Decided to take it easy although I felt slow and weak. Had nothing.
A. Did 5×5 DL @ 85% (295) every 3min with yesterday’s 5×3 bench @ 75% (155) in between.
B. 4+39 Rx’d.
UB 1st 3 rds on kb. 20/10 after that.
UB 1st 2 rds of wall ball then 13/7.
UB all rds TTB.
Killer combo. My grip and glutes were on fire after that.
Great work. My grip is shot too.
Yea. I knew when I went to 5×5 @ 85% I was playing with fire. It was a good workout though
Hi all! I’m back after two long weekends and driving my youngest to college along with sciatic nerve (right) that flared up from sitting in the car too much!! Felt no discomfort today so I did yesterday’s workout.
A. 170X3(5) @ tempo off a 1-RM guess of 230
B. Desire 49 BBJOs 20” (round 2 only 9,rrrrrrr)
C. Supinated grip pull-ups X8 +2111
Reverse snow angels X 12 at 3:03
Hollow hold X60seconds
A. Deadlifts up to 2×425. Form broke down too much to go for 4.
B. RX: 4 rounds + 20 KBS
All unbroken with forced rest on trip from garage to backyard for wallballs.
Doh!! … Nice work though!
Great job
A: Deadlifts felt strong and heaviest weight since back injury:
10 Reps @187
10 @225
8 @281
6 @315
4: @337
B: Honestly I lost count on this one. I either got 4+58 or 5+58 rx.
Either way, great job
Great work chase!
Anika
A. 125/150/190/210/225
B. 4+50
Solid numbers today!
All around great day.
A. 225/255/315/345/365
B. 3 + through kbs
Vacation mix and match wod in my brother’s home gym A. Every 2 min x 10 min: bench press x 3 reps @75% (150#) @21X1 B. AMRAP 5 min: burpee lateral bench jump over (20’’): 69. Props for you guys doing it with a box, especially box facing. Happy with this effort for today C. Pool with the kids Few hours later… D. 3 sets with 45s rest between each movement BSS x 8 reps @3111 (50# dbs) Push ups x 12 reps @1111 Other leg BSS Push ups x20 reps @10X0 (went to max effort on last set, got… Read more »
(Anika)
Way to get the workout in while on vacay! Sounds fun:-)
Did yesterday.
A. 230 at tempo all 5 sets
B. 55 (lateral facing) 1 min rest and then 2 minutes cool down on airdyne
C. Done as prescribed
Solid
I totally agree with you! Great work today man
Great job pushing through it all.
A. 225/275/335/385/405
B. 4rx, only broke 3 times all in the swings it just takes me forever to swing with the long wingspan so pretty decent for me
That’s a load load on deadlifts
Good morning everybody… A. up to 346#/2. completely blown up by the time I got here. this was 90% of 1 rm. on a positive note, I did hit 327 for 6 which is a new 5 rep max by a rep and 2 pounds B. 4+32 (12 wb) RX with 60# kb; if this was yesterday, I would have gone 5+, but there’s that old saying about my aunt being my uncle. well she isnt and this wasn’t yesterday. I’m bummed because today had all movements I excel at and just didn’t feel it. there’s tomorrow, so I’ll move… Read more »
That is a pile of KBS!
Yes, it is.
Great work Chris!
Great day chris!
Yesterday: A) SHSPU: 10 – 8 – 6 – 4 – 3 – 2 – 1. 1 min rest between sets. I tried a wider hand placement for these and it was quite effective but I feel like I’m breaking the standard and really working on a tripod position so I think I’ll refrain from it and just keep enforcing proper mechanics. B) OT2M x 5. 8 benchpreses with 60 kgs. C) For time 2 km row. 7’31” Pacing consistently in the 1’50” to 1’54” with 25-28 strokes per minute, I pushed the pace a bit in the last 300… Read more »
A. Altered 1RM, since my deadlift is back to the drawing board after going with double overhand a few months ago. Based off 390, instead of 430.
B. 4 rds even. No gas in the tank today, woke up hungry. Kb swings were the only thing I broke up but rests were too often and too long.
C. Eat.
I’d like a double dosis of C
I feel ya brother. I was the same way today. Still solid work
A.
A bit too much volume for my max (~450#).
245×10
285×10
335x 5+3
385×2 (pretty zapped)
B.
3 rounds + 6 WBs w/strict TTB
Great job today!