Warm-Up.
Thoracic Iso Holds
12-Minute Mobility for Hip Hinge Day
Then…
A.
Every 2 minutes, for 12 minutes (6 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 90%
*Set 6 – 5 reps @ 75%
B.
Three rounds for time of:
400 Meter Run
30 Walking Lunges with Dumbbell Farmer’s Carry (55/35 lbs)
15 Devil’s Presses (55/35 lb DBs)
Today’s B. Yday’s A.
A. DL E2MOM
8×225
6×265
4×305
2×345
2×385
5×315
B. EMOM 16. 4 sets Rx.
1) 22-10-1-check
2) 21-8-1-check
3) 20-7-0-check
4) 21-6-1-check
118 total reps
Yesterday’s workout
A. Tempo bench press
185×5 for 5 sets. 4 on the last set
B. Rx 4+41
A. Deadlifts up to 2×425.
B. Stopped after 1 round 4:56.
DB snatches yesterday made the end of each devil press rep iffy for my low back
C. Quick one minute intervals on the echo bike to measure calories per minute by wattage (rpm in parenthesis)
100w – 5 (44)
200w – 9 (56)
300w – 14 (65)
400w – 19 (72)
500w – 23 (78)
600w – 29 (83)
Hopefully this helps anyone wondering the difference between the echo and assault bikes.
Yesterday’s. At home.
A. Bench press tempo
75, 85, 90, 95, 95, 100
HSW practice between sets
B. Scaled to normal pull ups (my ceiling is too close and it wigs me out to even try.)
5 rounds with 6 sec left. – I didn’t feel to whip myself so I just collapsed. Push ups were horrific.
I tried to do all the pull ups UB to make up a bit, for mot doing CTB. Last round was a hot mess and the third round I dropped at 12. So three out of five.
Way to push through!
A: based on 180kg
B: stayed stationary for the lunges and only did 20 and swapped the devils press out for 20 burpees. 15:40.
Another really enjoyable workout. Thank you so much for providing the programming!
My body is absolutely crushed from this week’s trainings. A. Went quite easy on deadlift, up to a 5x 325. B. I thought I could finish this in around 15min. Took 19:01. First time doing Devil’s presses, not sure it will be the last tho. Broke them in 7/4/4, 5/4/3/3 and 5/5/5. I hope tomorrow is gymnastic practice, biceps and triceps only kinda day. Been quite interested in nutrition these past few months, anybody else counting macros or calories intake? With a normal 8-4 day job, training 5-6 time a week, vegetarian, 5’10” and 180, I do eat around 2500cals.… Read more »
Recovery, sleep and stress management is also important to stay well balanced. You are on track, just keep it up and stay consistent! Cheers
Off course! Cheers mate
… if it’s any consolation … I’m busted up from the week as well.
Felt like doing some Olympic lifting, so I spent 15 minutes building up to a heavyish 3 Position Power Clean at 225 lbs.
Then.. Deadlifts based off 465 lbs, rounding up because the smallest plates I have are 5’s.
Then.. scaled like crazy today. Only did:
2 rounds of 600 meter BikeErg
30 alternating lunges (no weight)
10 Devil’s Press 50 lb dumbbells
Yesterday was rest. Today:
Bench press 2 sets ea of:
4×225
3×235
2×245
1×255
A. DLs based off 405, finished with 5×315. I did all reps as quick singles to concentrate on my pull from the floor and to eliminate the jarring of consecutive reps.
B. 18min flat. Run and lunges went well. My DBs are too bulky so my devil’s press were subbed for the following:
10 rds: 1 Burpee, 1 devil press right, devil press left. Had to swing the DB between my legs.
They are some awesome bench numbers. My DL is same as yours but was struggling with 80kg (175lbs) bench yesterday!
Former bench press addict here. From ages 15-25 it was a major part of my training. At 37, the old training is still paying off.
Huge training today TLH. You mentioned your DB swings were between your legs. Isn’t that the right way to perform this movement?
I wasn’t really sure on the devils press, but I was just using one DB due to the bulkiness of my adjustable DBs.
A. Deadlift (OT2M)
225×8, 265×6, 315×4, 355×2, 405×2, 335×5
… the 405 set was a little sticky.
B. 3 RFT of: 400m Run | 30 – 55# DB Walking Lunges | 15 – Strict Pull-ups
15:25
… just got burpees back into the toolbox so passed on the “Devil’s Presses” – to think I thought nothing could be worse than man-makers … there you go.
Burpees are back!? It’s been a long time coming, what cured you?
Given how little effort I eventually put in to “fix” the issue … three possible cures – time, avoidance or miracle – likely a blend of the three.
Seems like a great flavor to add to my protein shakes!
A. Light DL x5 + 10 ghd raise
B. 14.43 lunges and devil’s press scaled to 16 kg dbs.
Warm up 500 meter row
Deadlift warm up
A.
Every 2 minutes, for 12 minutes (6 sets) of:
Deadlift
*Set 1 – 8 reps @ 50% 135
*Set 2 – 6 reps @ 60% 165
*Set 3 – 4 reps @ 70% 195
*Set 4 – 2 reps @ 80% 225
*Set 5 – 2 reps @ 90% 245
*Set 6 – 5 reps @ 75% 215
B.
Three rounds for time of: 14:30
400 Meter Run on treadmill at 1.5 incline and 8 speed
30 Lunges
15 Burpees
Second workout back so I scaled it down again.
A. Deadlifts
160kg x 3 x 5
Harder than it should’ve been
B. Modified metcon because of rain and wanting to go fast..
3 rounds of
500m row
30 lunges (no weight)
15 burpees
11:43
Rowed at 1:54-1:55 average pace
Lunges steady and fast
Burpees steady and fast
All rounds at an even pace. This was a good one for me tonight
Yesterday’s:
Warmup!
A. E2M 12‘ Bench press x5 @21X1
60kg/70/80/90/90/90 tempo acceptable the last two sets.
B. Amrap 15‘
45 DUs 21.24/30.15/UB/19.24/30
30 Push ups 15.9.6/15.9.6/10.5.3.2.2.3/10.5.5.5.5
10 strict pull ups 5.3.2/5.3.2/5.3.2/5.2.1.1.1
4+30
Felt weak today. But happy with the work done.