Mobility & Activation
Warm-Up for Hinging Movements
Followed by…
Three sets of:
Right-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Right) x 10 Reps
Rest as needed
Left-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Left) x 10 Reps
Rest as needed
A.
Every 90 seconds, for 12 minutes (8 sets) of:
Deadlift x 2 reps @ 22X1
*Set 1 – 60% of 1-RM Deadlift
*Set 2 – 64%
*Set 3 – 68%
*Set 4 – 72%
*Set 5 – 76%
*Set 6 – 79%
*Set 7 – 82%
*Set 8 – 85%
Please note the tempo…the barbell should rest on the floor for two seconds between reps. Work to move the barbell as quickly as possible in the concentric phase of the lift.
B.
“The Running Dead”
For time:
1600 Meter Run
50 Deadlifts (225/155 lbs)
50 Calories of Assault Bike
50 Dumbbell Box Step-Overs (55/35 lb DBs to 24/20”)
1600 Meter Run
C.
Warm Down
10-15 minutes of easy recovery pace on the Assault Bike
D.
Three sets of:
Side Plank x 45 seconds each side
Rest as needed
Supine GHD Plank x 30-45 seconds
Rest as needed
Kettlebell Biceps Curls x 8 reps
Rest as needed
Week behind
Deads up to 210kg
Metcon rxd 27 40
Accesory done
A. Up to 285×1, form got nervous, going off a new max . Used straps for last 3 sets
B. 32:25 the bike was so slow. In my mind my goal was sub 30 but died on bike and stepovers
C. ✅
D. ✅
A. 235/250/270/285/300/310/320/335
B. 800m Run
W/ 50lb dumbbell at 20” box
17:56
C. Cool down on bike
10 min
D. Done
Had to make the class, couldn’t get there with enough time, it was hard though:
For time:
5 rounds of Cindy
30 DB snatches @50
5 rounds of:
30 DU
15 box jump over @24
30 DB snatches @50
5 rounds of:
5 SHSPU
10 step over with 25 plate OH
30 DB s arches @50
Finished at 24:36 ??
B. 32:58 rx
A. Up to 440lbs
B. No bike did 60 cal ski erg. No box did 50 lunges with 70lb dumbbells. 26:29.
C. You mean 15min nap.
D. Done.
A. Up to 102,5kg. Having some problems with my lower back (nothing bad), but I didn’t do the last set.
B. 38:30 RX. I did not push the pace on this one. Tried to be smart about the deadlifts and did fast singles all the way through. Took a break every 5 rep. DB step overs in sets of 5 all the way through. I accedently did 55 instead of 50 ? The run felt ok.
C + D. Done
A: Up to 425#
B: 27:04. Runs were 6:24 and 7:04, dls in 5, ab at ~60rpm and db step overs were 6s-5-5-4
Nice work Sam!
A. Worked up to single at 500 then
300 320 340 360 380 395 410 425
B. Rain and some equipment limitations so tried to get a similar stimulus:
40 x 50′ prowler push 135
50 dl 225
50 walking lunges 50# db
50 cal row
40 x 50′ prowler
29:15
Fun workout thanks Tino!
Fun variation! Good adjustments Tim!
I have a problem with lighting up my back every time we do high volume deadlifts, so I wasnt too excited about this one. But I lightened the load and really tried to slow down and focus on form through these. I’ll have to see how it worked out over the next few days
A. Up to 225lb
B. 29:34
1st mile – 7:02
Deadlifts – 135lb in sets of 5, controlled and slow
AB ~ 58rpm
Box step over – sets of 6/5/4 toward the end
2nd mile – 7:45
Need to get you using your lats, butt and hamstrings on those deadlifts! Get a good coach to show you how to hinge correctly so you don’t end up pulling with your back.
A) up to 445
B) row 2k instead of runs
26:48
Fast! Nice work buddy!
A. 122/130/137/145/150/157/163/171Kg
B. 26:35. Subd 50 OTB Burpees, no bike and don’t want to row.
Run 6:35
DL – 20/20/10
50 OTBB
BSO – 20/20/10
Run 6:47
This felt great and really fast all the way through.
C. Done
D. Done
Moved well today Wilson!
Felt really good. Didn’t start out that way but got better fast. Happy with how the DL felt. Haven’t felt that strong in a while. I went double overhand and no belt.
A: 265/285/305/315/335/345/360/375
B: 35:19
Good to see you survived all those deadlifts today ??
Mobility and warm-up done A. Up to 225. I’ve been doing double overhand for about 6 months or so and definitely noticing the difference. Still pretty cautious with my back and it’s seeming to help my positioning too for some reason. B. 28:40. Didn’t want to risk my back so subbed DL with 50 Russian KBs at #70. Did this in 30/20 so thinking I should have gone heavier or perhaps just went even lighter with the DLs? Still hard for sure, but have a feeling it should have been harder. Step overs were definitely the worst part… 20/10/10/10 here,… Read more »
Good to see you being smart with your back. I hope you get back to full health soon!
Next time we test this you’ll be able to rep out those dead’s safely!
A.- started at 135# built to 185# felt great and strong today. Did dead stop pull from the floor, no touch and go.
B. 29:12 ❤️ First mile 7:50, second mile 7:53. Dead’s done in sets of 10 and 5’s. Felt heavy just kept chipping away. Bike tried to maintain 58-62 rpm. Box step overs 20,10,10,5,5. RX. All breaks were deliberate and short.
C. I walked
D. Done bicep curls 15#,25 reps,10,15
Crushed it today Trisha! Great work!
?
A. 153kg
B. 30:13
D. Done
A) up to 395
B) 28:59
C) 15 min done on bike erg
D) done with 24kg
Smoking fast Geoff!
Thanks tino! loving the programming
Warm up: done
A. 300/325/340/350/375/395/410/425
B. 38:02
C. Done
D. Done
Warm-up done
A. Deadlifts as prescribed (135-145-155-160-170-180-185-190)
B. The Running Dead: 28:50, modified to:
600m sled drag @ 70#
50 Deadlifts @ 105#
30 Cal AB
50 Box SOs @ 25# DBs
400m sled drag @70#
A) done.
B) worked up to 285 which didn’t feel super challenging. Working off of 335 but idk if it’s a true 1-rep.
C) 37:37 I think? The step overs also wrecked me way more than expected. Also did 40 cals on the echo bike rather than assault bike. My first run went better than my second because I was trying to keep up with old long legs Hanson.
D) done
E) done
Those step overs ??
Nah, you were 36:37ish. I seen it!
Maybe that’s just when I regained consciousness? ?