PERFORMANCE
Warm-Up.
Elephant March x 20 (slow and controlled)
*Set up your barbell with weights. This will be your hand hold. Hinge at the hip and place your feet behind the bar far enough that your back is flat with your knees bent. You should look like a table. Extend one knee at a time WITHOUT raising your hips! As you are going through the 20 reps, focus on gripping the ground with your feet and feeling the internal rotation of the hip as you extend that side. Make sure to squeeze your quad at the top.
Followed by…
Static Hang x 60-90 seconds
Followed by…
Banded Good Mornings x 10 reps @ 2011 tempo
Followed by…
Static Hang x 60-90 seconds
Followed by…
Banded Good Mornings x 20 reps quickly
Then…
A.
Take 12 minutes to build to…
Deadlift x 2 reps @ 90% of 1-RM
Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets):
Speed Deadlift x 2 reps @ 80%
B.
“DT”
Five rounds for time of:
12 Deadlifts (155/105 lbs)
9 Hang Power Cleans (155/105 lbs)
6 Shoulder to Overhead (155/105 lbs)
Compare results to March 27, 2020.
ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.
When the clock starts, complete the following…
Four sets for max reps of:
45 Seconds of Alternating Dumbbell Snatches
Rest 15 seconds
Rest 1 Minute, then…
Four sets for max reps of:
45 Seconds of Bodyweight Get-Ups
Rest 15 seconds
Rest 1 Minute, then…
Four sets for max reps of:
45 Seconds of Goblet Squat
Rest 15 seconds
Rest 1 Minute, then…
Four sets for max reps of:
45 Seconds of 5 Smurf Jacks + 5 Air Squats
Rest 15 seconds
Rest 1 Minute, then…
Four sets for max reps of:
45 Seconds of Mountain Climbers
Rest 15 seconds
Rest 1 Minute, then…
Four sets of:
45 Seconds of Hollow Hold or Sit Ups
Rest 15 seconds
Followed by…
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds
*Use the “Mind Muscle” Video Playlist for ideas!
A. Worked up to 340, then
E2MOM 2×320 DL
B. 8:25
340 / 265
DT 135# 15:31
Fatigue sets in quick yet, I’m blaming latent COVID effects?
Deadlift 235
Speed Deadlift 225
“DT”
7’45”
Deadlift 6-5-1
Hang Clean 4-4-1
S2o 6
115lbs (Adaptado, retorno do isolamento preventivo de Covid)
A) worked up to 375, then down to 335 for remainder
B) first round with 155 then dropped to 135 (form was breaking down)
Time: 11:21
A. 340 for heavy 2; 315 for rounds
B. 16:20 Rx… this, for me is a disappointment – did not have a good day. Wanted to quit in round 1, but didn’t – so that’s the positive I’ll take from today.
Nice job not quitting.
You quit in training, you’re training to quit!!
Thanks for the support Mugu!
Sorry to hear that Logan! Sometimes we have days that don’t seem to click in training but you got the work done – good job!
Thanks Nichole – appreciate it!
A. Up to 365
“Speed deadlifts” at 325
B. Yesterday’s metcon with rig assist on pistols
5:18, 5:18, 5:32, 5:37
A. Built to 245.
A2: 215
B. DT- RX
9:09
Last time we did it, I finished in 11:54. I paced it much better this time, so I didn’t blow up in the middle.
Kept the DL slow 11/1, HPC – 4/4/1, STOH – UB. I can tell I have put in a lot of Jerk work over the last couple of months. It was still really heavy, but felt doable and didn’t crush me.
Happy!
Major improvement – great job!
Way to go Janelle! That’s an incredible time rx! Strong deadlifts as well.
A.
Take 12 minutes to build to…
Deadlift x 2 reps @ 90% of 1-RM
175#, 205#, 225#, 235#, 245#
Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets):
Speed Deadlift x 2 reps @ 80%
215#
B.
“DT”
Five rounds for time of:
12 Deadlifts (155/105 lbs)
9 Hang Power Cleans (155/105 lbs)
6 Shoulder to Overhead (155/105 lbs)
9:32 Rx; 2 min 21 sec PR from Sept which was the last time I did this.
Congratulations on the PR!!
A. 12 mins work up to 2RM DL
@ 418lbs
5×2 DL every 2 mins
@ 369lbs
B. ‘DT’ FT
@155lbs
6:48
So fast! Impressive!
Just in it for DT
9:39
2 min PR from my lifetime.
Happy with that.
Hate this workout.
Great job!
A.
10 min Build-up DL x 2 reps @ 90% of 1-RM – 285/320/340/360lbs
Immediately followed by…
E2MOM for 10 min:
Speed Deadlift x 2 reps @ 320lbs
B.
“DT”
Five rds FT:
12 DLs-155lbs
9 Hang Power Cleans -155lbs
6 S2OH -155lbs
@ 17:56
Shoulders were cooked, did a heavy chest workout yesterday ?
first time DT. #155. I was defeated mid rd #2. Don’t know how I finished. 14:24
But you finished! Good job!
Great job finishing the workout!
Warm up ✔️
Strength : up to 167,5kg and e2mom at 150kg
Workout DT : 7’49 so painfull ?
DL@280
DT
10:45@105
(Could have gone harder. Remember dip better on jerks)
DT 6’46” #155#
Back after a months delivery sailing across the Atlantic, was always going to be a tough workout today!! Hope that everyone has been keeping well!! Warmup done A. 12 mins work up to 2RM DL @180kg 5×2 DL every 2 mins @160kg Good to see strength hadn’t completely fallen off a cliff! Probably had slightly more in the tank but was conscious part B was always going to be tough! B. ‘DT’ FT @70kg 15’29 PB by 2”30 but glad to have just got through it tbh!! Was actually going pretty well until the last round where it fell apart… Read more »
Glad to see you back.
DT is one of my least favorites.
Thanks Mugu and nice work getting DT done with a PB!
Great to see you back Al! Great work on Dt too.
Thanks Mike, nice job on those DL’s ?
Welcome back!! And you got a new PB on your first day back – well done!
Thanks Nichole, was certainly feeling it as the first session back!!