A.
Deadlift
*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 6 reps @ 80%
*Set 4 – 6 reps @ 90%
*Set 5 – 4 reps @ 95%
*Set 6 – 2 reps @ 100%
Rest 2-3 minutes between sets.
Please remember, this should be based off of previously tested 1-RM, or your estimated 1-RM from the beginning of this cycle.
B.
Three rounds for time of:
800 Meter Run
40 Cossack Squats (24/16 kg KB Goblet Hold)
20 Pull-Ups
A. Last set at 365#
B. 18:01 Rx
Luke
A. 10×205, 10×245, 6×300, 6×335, 4×335*, 2×355
*Stayed at 335 since the previous set felt hard.
B. 20:06
Cossack Squats were awkward.
A. Deadlift up to 465 single
B. For time: 4:44
21 burpees, 21 air squats, 50 double unders
15 Burpee, 15 air squats, 40 double unders
9 burpees, 9 air squats, 30 double unders
C. 12m AMRAP: 7 rounds
3 man makers (#35 DB)
6 strict pull ups
9 burpees
I was gone all week for work and just got a workout in today.
A. Off of 365
185, 245, 285, 325×4, 345×2, 345×2.
Those last three sets were killer.
B. Rx 20:30
My runs were 3:30 or less and my goal going in was sub 7 min rounds.
C. Lots of stretching and foam rolling after a week of meetings.
Did yesterday’s:
CTB last set was @40 lbs but I did a set after and got 45
75 Ft HS Walk
L- sit done
B:
Row: 14, 13, 14, 12, 12
DU: 55, 53, 54, 53, 55
Bike: 16, 16, 17, 16, 16
Total: 402
Good afternoon, everybody…
A. 205×10/235×10/295×6/330×6 (PR)/350×4 (PR). stopped at 95% and glad I did. Entire back is lit up.
B. Arms and lats are fried from the work I did yesterday, so went with this… amrap x 12, every 3 min perform 3 sets each of using an empty bar (45/35):
8 sdhp 45#
8 push press 45#
8 back squats 45#,
then;
max burpees in remaining time
Results: 18/15/14/14 burpees; My triplet times were 1:50, 2:00, 2:07, and 2:13 respectively. The last round was balls out to get to 14.
A. Three rounds not so much for time of:
800 Meter run
20 unbroken butterfly pull ups
20 GHD sit ups
About 19 min
B. Up to a heavy 5 reps of bench press – 135 / 185 / 205 / 225 / 245
25 crunches between every sets.
Was running late and didn’t feel it today. Had a great week of training overall.
Taking weekend off and will go watch some sports.
Have a nice one!
Can someone tell me…is there a “right way and a wrong way” to hold the kb in the goblet hold? I prefer to hold it upside down with the bottom resting on my chest…but not sure if that is standard.
I do hold it upside down aswell. It feels more comfortable!
A. DOG Deadlift (3 min rest between)
245×10, 295×10, 355×6, 385×6, 405×4, 425×1
55, 65, 80, 87, 91, 96
… nerfed a few % along the way – last few sets were a salt check …
B. 2 RFT of: 800m run / 40 – 1.5p Goblet Squats / 20 Push-ups
12:53
… hands were lit up from A so decided to give them a rest and sub’d push-ups … happy that I planned for 2 rounds going in as I likely would have quit after two … put a fork in me I’m done.
Yesterday’s A1. Weighted Strict C2B – Didn’t use any weight and just tried to get as high up on the bar as I could…was able to touch my chest on the first rep of the first 2 sets. I immediately followed those up with 3 neg’s each round A2. HSwalk – These went very well today. I was able to walk 7-8′ a few times and many 5′ walks. Today these just felt different…like all of my weight wasn’t in my shoulders…but more distributed and made it easier to move my hands…I don’t really know how to explain it….maybe someone… Read more »
Solid day. 3 UB 60s L sits is beast
I wish I could do even 30 sec of L-Sits, good job!
I’ve got really short little legs…so it’s probably a little easier to hold them up longer. Plus ab/core work is my thing!
Boom! Great day!
Thanx…it felt good to have a great day…sometimes they feel few and far between!
Nice job! I enjoyed reading all the good work and improvements you noted in here. Also makes me want to log my work in more detail for future look back.
JB you should definitely be logging details….I don’t necessarily do it for everyone to read…but for me to read later…but I myself enjoy reading details from everyone else prior to doing workouts and a lot of times it helps me. I also have this HUGE box where I keep a paper copy of all the workouts with LOTS of details and I log on BTWB….I think I’m covered.
First day back all week. Sick baby needed some love. A. DL based off 315. 10@175, 10@205, 6@250, 4@285, 1@300, 1@315 Heavy deads felt good. Def no way I was hitting all of the lofty rep scheme on this one today. Glad my estimated 1RM was pretty close. 315 went up prett well and I was tempted to add but did not. I am also thrilled I kept my form tight and I have zero low back tightness creeping in post the DL. B 2 rounds 400m run, 20 squats w 24Kg KB goblet hold, 20 pull ups. Cut out… Read more »
Welcome back! Great performance to return with.
Great work JB…glad to see you back! Hope the baby is doing better!
She is thanks!
Way to get back into it – nice work. Feeling good after those DL is a major victory
Thanks! I still can’t believe after all day I don’t even feel like I lifted today. Never happens post DL. Must of did something right.
Did yesterday’s A.1- Weighted strict c2b- weakness found. Could do 3 reps with no weight but as soon as I added something I had trouble with the last portion making contact with the bar. A.2: HS hold facing wall acc 60s (about 45-15) A.3: GHD supine hold acc 60s (ub) Extra shspu work: every 1 min x 10 min: shspu x 1 rep. Done and did 2 reps on last set (last time I failed 9+10). Felt more in control. Next goal 1 rep every 45s x 10 B. Row 12-12-11-11-12 DU 48-56-54-54-50 (one trip up on first and last… Read more »
I am no where near your gymnastics level…but suspect batwing holds might help with the last bit of pull onthe c2b? Hope your issues clear up for the DL day!
Interesting idea, thanks. My shoulders would benefit from doing those again regardless
Good work Joey…congrats on the HSPU progress! Hope the glute settles down!
Modified fitness A to include Hspu A. Every 90 seconds, for 18 minutes (3 sets of each): Station 1 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg) Station 2 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg) Station 3 – Barbell Glute Bridges x 6-8 reps @ 20X1 8 reps Station 4 – Max HSPU with 2 plates 7 10 11 SDLs at 25kg each hand for 10 reps, BB glute bridges up to 110kg for 8 reps. Felt strong! Last session was 20 hspu at this depth. Feeling the beginner gains. B. Upper… Read more »
Loadin’ up the glutes! Great progress overall James
Thanks dude! Not getting the notifications for these for ages still. Enjoy the session today.