A.
Deadlift
*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 6 reps @ 75%
*Set 4 – 8 reps @ 80%
*Set 5 – 6 reps @ 85%
*Set 6 – 4 reps @ 90%
Rest 2-3 minutes between sets.
B.
For time:
50/35 Calories of Assault Bike (or 60/40 on Concept 2 Rower)
50 Pull-Ups
100-Foot Walking Lunges with KB/DB Farmer’s Carry (55/35 lbs)
A. Done. Based off of 475. Only got to 420×4 though.
B. Ran out of time
A. 250, 295, 340, 365, 385, 410 based off 455 last set was tough
B. 8:58 Rx
Not sure why this was so hard, long weekend, getting sick Tuesday, working out Wed night and Thursday morning, the DLs before or it was just hard? Everything from 40cal onwards was a struggle I never caught my breath
A. 225, 245, 275, 315, 335, 365
B. 5:21 Rx
Damn, sick numbers
A) Deadlift 10×265, 10×315, 6×355, 4×380, 1×405. These felt super heavy today so I backed off the reps and sets.
B) 2k row for time: 7:55
Very heavy loads nonetheless, great job still
Wrist has been a bit sore – no idea why but I changed a few things up for that.
Squats for DL but kept the same scheme. Based off of 260.
All as Rx except for last set. Only did
Been out of the gym for the majority of a year and a half due to operational schedule and trying to get back into it.
A. 150-175-200-215-230-243 (Used 90% of old max. Only did 3 of the 230 and couldn’t get 1 of 243)
B. Row, Assisted strict pullups (don’t have a bar to kip on), 25# farmer’s carry lunges (I only have one 35# kb or two 25# DB) 17:05
A.
185 – 215 -250-270- 285- 300
B.
Rx’d -16 pull ups because I tore my palm at 34
11 minutes
Way to still push thru to the end, great job
A. Kryptonite nearby… My percentages are way off… Could not finish this one or come close at percentage
260, 315, 345 (reduced to singles to get 8), 345 (6), 405 (3)
B. Did 60 airdyne cals and used 50lb DB since that’s what I got
8:28
Doesn’t look like any kryptonite to me, great job Nathan
A. Deadlifts up to 325 based off of 365.
All those sets felt solid. My grip was the limiter. DOG first three sets.
B. Rx with rower. 9:23. Grip was the biggest factor. Pull-ups were a lot of 2-3 reps. I kept moving. Slow and steady. Lunges were unbroken.
Had trouble with DOG as well. Way to push through!
Doing this today, but yea, grip was 1st thing I thought of when I read B – nice work Mike
A. Deadlift – based off 240#
10×135, 10×160, 8×180, 8×195, 6×205, 4×216
***The last 2 reps of the last set got a little ugly!
B. For Time – 8:02
40 cal Row – 2:50
50 Pull Ups – 3:06
100′ Lunges @ 35# DB’s – 2:06
***Started pull ups in set of 8 and quickly went to sets of 6,5,4,3 and the last 4 reps in sets of 2
Wanted to get the lunges with only 1 break…but ended up breaking 4 times…but just a quick shake out of the arms and picked the weights right back up.
Great job Candy!
A. 185/225/245/275/295/310. Broke 295 into 3/3 and 310 in singles. Grip got me on the DOG today.
B. Rx’d with AB & kb 6:56. Burn out quads, check. Smoke grip, check. Now farmers carry lunge to finish. So evil! Wow
Slayed it
Solid time on B, way to push it
Haha tru dat Trion – great work
A:
1: 206#
2: 245
3: 281
4: 300
5: 320
6: 340
Heaviest I have deadlifted since back injury!!!!
B: My lats and arms were already destroyed from the 50 C2B yesterday. Why not destroy them more today with 50 more pull-ups!! ?
4:51 RX (KB)
That is a killer time on B! Great job.
Ummmm WOW…JUST WOW!!
Holy cow! You flew through that one. Awesome job!
Anika
A.135/160/185/200/210/225
B.7:55- bike doesn’t have a counter so just rode for 3:30.
Great job as always guys
A. 230/275/315/335/355/375 well 335 and after felt 30# heavier took 3 min rests
B. 60 cal Row- 3:23
50 pull-ups 9:35 too many hindrances to list
100 foot WLs with 40# DBs 11:26
A. 225/265/315/335/355/385
B. 8:06 with 53# kbs
Pull-ups-15-26-34-44-50
Nice job
From 190 kg:
1. Easy and fast,
2. Easy and fast,
3. Easy and fast,
4. Screamed a little, ?
5. Heavy – did quick singles,
6. Failed both mentally and physically. Maybe the break betweens sets was too long. I knew that I will fail. :-/ #mindset
Yesterday: A) 7 sets of 3 Deadlifts @50×0 + 4 mts of partner assisted handstand walk . In kgs: 95, 100, 105, 110, 115, 115, 115. B) For time: 200 mts run 21 DLs 200 mts run 18 SHSPU 200 mts run 15 DLs 200 mts run 12 SHSPU 200 mts run 9 DLs 200 mts run 6 SHSPU Time 16’30” Used 80 kgs on the DL and 2 abmats for the SHSPU. My main goal was to move unbroken and fast on the deadlifts while keeping proper form; reduced the ROM of the SHSPU which I know is not… Read more »
A. Have some lower back pain…I felt discomfort at 225. Decided to skip this one. I think I aggravated a tweak from last weeks squats during yesterday’s cleans.
Hit the bike and did some stretching.
Oh no, feel better! Make sure you do extra glute and core activation to help with low back pain.
Hope you start feeling better
Smart move, feel better
Kept it slow and controlled due to pinched nerve/tendon in mid back.
A. 20 min EMOm
20 push-ups
8 strict pull-ups
B. 5k row – 20min w/45s water/glute break at 2500m.
More rolling and stretching!
Your gymnastics are seriously strong! Hope you feel better soon.
Ha I edited the post… it originally looked like I was doing both push-ups and pull-ups every minute. Whoops!
I wouldn’t put it past you!! But assumed you meant alternating
Hope you get better soon!
Thanks Chris, I’m on my way… just some old man stiffness settling in. I’ve found it’s always better to keep moving. Great work today, hopefully I’ll be back to chasing you next week.
Good morning, everybody…
A. 211/250/288/308/327/346 RX. got all sets and reps this time. I used 3′ between sets as opposed to doing a set every 3′, which is what I did the last time. it’s still brutal.
B. 9:06 RX with row and did lunges with 50# dbell and 60# kb switching arms every 20′. the row blew up my arms and grip. had to do pullups in 5s.
I’m sure the row does affect the pull up grip quite a bit, especially in a chipper like this. Way to push the intensity today
Great work all around Chris! Strong in the deadlifts and fast on B.
Thanks Mike
Way to fight!! I like the idea of uneven load on the carry. I might throw that in next time we have farmers carry
Great numbers – all the more impressive considering the time of day you’re doing this