A.
Every 3 minutes, for 18 minutes (6 sets):
Deadlift
*Set 1 – 5 reps @ 70%
*Set 2 – 5 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85
*Set 5 – 1 rep @ 90%
*Set 6 – 3-5 reps @ 85%
B.
Five rounds for time of:
400 Meter Run
20 Walking Lunges with KB/DB Farmer’s Carry (32/24 kg)
A. Deadlift
Up to 345 x3
B. 3 rds
Row 500m
20 lunges @155 w/ safety barbell
11:03
A. 280 / 300 / 320 / 340 / 360 / 340 (4)
B. Rx 15:43
Went lighter then the percentages because I was home on carpet with steel plates, which always feels heavier.
A. 155, 165, 175, 185, 205, 185 x 5
B. 16:17
45lb plates for the lunges.
C. 3 x
5 low ring muscle up progression
30 russian twists 10lb ball.
A. 285×5/305×5/325×3/350×2/370×1/350×5 rounded down today
B. WL w/ 45# plates ea hand
3 rounds only 9:29
What is DOG grip?! Haha
A. 285,315,325,345,365,345
DL’s felt HEAVY today.
B.15:52
Geeeeez Louise! Everything felt heavy and slow today. Not doing anything but recovery on Saturday and Sunday.
we’ve been using that term lately lol, came from Chris M. “double overhand grip” 🙂
Ohhhhh. Okay, cool. I did my deadlifts like that today, too! Working on grip strength! #weakness
A2. Front squat to 305
B2. 4 rounds: 400m run, 20 overhead walking lunge 45lb plate
11:19
40 min mobility A. Deadlifts 175×5, 185×5, 195×3, 205×2, 225×1, 205×5 All felt great with DOG grip! ***Shoulder mobility between sets B. RX – 21:02 (4:01/4:13/3:12/4:13/4:24) Was 77 today and was able to run outside…really paced myself as I knew 24kg lunges was going to be painful. Had to check myself to be sure I was still upright during the last run as it felt like a crawl! C. 3 Rounds NFT Ab Mat sit ups x 25 Side plank reach unders x 25 each side Parallel bar L-sits x 60s(1st round), Knee tuck 60s(2nd), knee tuck crunches 60s(3rd) Pallof… Read more »
Awesome work overall today!
Nice one Candy 🙂
A: 225, 245, 265, 275, 295, 275×5
B: Rx 22:57… i think my shirt weighs 10# right now
Shirt??? Who the hell wears a shirt during a metcon? Great job BFS!
Thanks for all the support from the community yesterday as I am still recovering. Kept it light today and stayed in the clean position with hook grip for the first 2 sets. Also went without a belt to just keep me grounded and to not push too hard. Had to row today and did not use weight on the lunges.
A. 225/245/275/315/335/315
B. 14:02
How’s it feeling? Just to make u feel better, ur light day is my heavy day hahaha
Light day he says….damn that’s some awesome work Michael…I hope this means you are doing better.
Anika:
A. 175-185-200-210-225-210×5
B. 18:27 with 50 lb dumbbells. Goodbye legs!!
I felt really good today. 75 and sunny doesn’t hurt either!
A. Deadlifts went up to 305×3. Less than a year ago that was my 1 rep max.
B. I need to get some heavier kbs or dumbbells. I only have a pair of 44 lb kb.
14:52
Have a great weekend everyone!
I hear you on the weather…what a beautiful day in NY (no sure where you are at). Super great B time Mike!
Yesterday’s A. USSP: 3×95#-100-105-110, 2×115, 3×105 B. AMRAP 12 min 4 BMU 8 T2B 12 push press 115# from rack 4 rounds + 3pp Felt out of gas early, chinese food acting up? Went to physio today and she stuck a needle in some of my tense spots in hammies so it is sore and didn’t want to pick up db or bb from floor. Will also have to skip DLs and lunges from today’s workout so I’ll modify tomorrow too C. E2MOM x 12 min 1 set shspu: 3-3-2-2-2-1 Knew shoulders were dead but just wanted to get a… Read more »
You did a ton of work. I hope your legs loosen up for you.
Thanks Mike! Awesome job today and congrats on your DL progress that’s great
Tons of work well worthy of Icecream!! 🙂
A 275, 315, 335, 352.5, 375, 352.5×4
B subbed 200 su 24:50
So, maybe the volume went up to 11 today A) Take 15 minutes to work up to 2 heavy deadlifts; in kgs: 100, 110, 120, 130, 140, 150, 170 (375 lbs). Immediately followed by: B) Not for time: three sets of 7 DLs at 80% of previous max. Used 135 kgs. On A, I think I could have gone for 175 but I decided to go for 170 which is my current 3-RM and not go way overboard as there would be a lot of work later. All sets on B were done UB, which actually surprised me, the exact… Read more »
Huge session Jorge, you are looking strong on those deadlifts on Instagram!
thanks james, i look way more comfortable than i actually was
300# x7 reps for 3 sets after part A is no joke
Your DL’s are beautiful Jorge..GREAT work today as always!
Ohhhh…I wish I had that problem “no ergs available” lol
That’s some HEAVY DL volume man holy shit. Well done. You sure you did enough of those today? lol
I’m taking this as a rest/active recovery day.
QUESTION: Does anybody workout 6 days/week? I did last week and feel great. I feel like I could do it again but am cautious because of the risk of overtraining. Thoughts?
Hi Mike, i do 6 days per week maybe 1 every 3 weeks (depending if the other half is out on a Saturday!) but really make sure i am eating enough and sleeping well to recover enough, otherwise i stick to 5. Even still, the saturday sessions are usually working on weaknesses at a low intensity.
I stick with 5. I go: 3 on-1 off-2 on-1 off. This helps me stay intense, and recover well. 5-6 days in a row for me is really hard on my body. I’m a framer so I’m outside moving all day so I’m super active already. I’m 22. Main site goes 3 on-1 off for the same reason I listed above!
Thanks, Silas!
Thanks, James!
I do some high volume cycles in which I do up to 8 sessions per week, but most of the time I do 5 sessions per week, it really depends on what your goals and plan is like; also how effective your recovery is
Thanks, Jorge!
It all depends on how you feel. I did 6 days a week for years and felt good. I normally do 5 days a week now(I’m 36) but i still add a 6th day every now and then based on how I’m feeling.
Thanks, TLH! I’m 35 and want to be around for the long haul.
My norm has been 5-6 days a week. Before the open I was hitting 6 regularly. During the Open and since then I’ve been at 5 as my body is tired and life has gotten in the way. I prefer 6 days, and hope to get back to it soon. It’s always easier in the summer as it’s light 20 hours a day and that just gives you an extra boost. 🙂
Thanks, Janelle
I generally only do 5 days a week because I had previously done 6 days a week which was overtraining for me. I consistently felt tired and wasn’t making any improvement. I do like taking an active recovery day to do a light row or easy jog.
Thanks, Mike!
At 46 yrs old…I struggle with rest days…used to train 6-7 days a week…on very little sleep. But in the last year I have been taking at least 1 rest day a week. As TLH said…listen to your body and do what is right for you!
Thanks, Candy!
I do 6 days a week if I don’t get distracted during one of the weekdays. I’d say on average, I do about 4.5 days a week. Have to listen to the body, that’s the important part, and make sure you’re not taking away from other important things in your life (family).
Thanks, Wes! Great perspective.
great point!
I did 6 for a few months and felt good. Now I’m doing the 3/1off 2/1off thing and I find it’s working well too since I tend to add more volume to the sessions nowadays. All depends on your recovery/sleep and how you’re feeling. Sometimes less is more too
Thanks, Joey!
Completely agree brother!
Mike, not that my nickels matter, but I’ve experienced overtraining quite a bit. The volume and intensity this program demands is no joke, and I mean that in a good way. My wife and I do five days a week, and we try to take the sixth day as simply a jungle gym kind of day where we do skill work for an hour (rope climbs/RMUs/HS walks, etc.) What we do though is let that jungle gym day come when we feel like our body needs a break, which could be at any point during the week. Sometimes it’s at… Read more »
A) 245, 265, 280, 300, 315, 300(x5) all double overhand.
B) 16:42 “Rx”
– used 2 x 50# DBs + 40# vest for a total 140#
– lunges were exhausting
The Longhorn said someone can get 11:00 is insane! My first round almost UB was 2:24 with a 1:37 run. Push for it someone!!!
Agreed 11:00 is going to be very punchy! Great job on hitting it with Rx weight, suspect you would could have got a quicker time if you hadn’t had to take the vest on and off.
Ha I was just thinking some of these guys fly on the 400, maybe 1:30ish, with UB lunges you’re just over 2 mins each rd. Great job improvising to get the Rx weight, I bet putting that vest on every rd was fun!
The vest was great, hahaha, because I had a little breather. I do my 400s pretty well in general, but the glutes were firing up on the latter rounds.
That’s an insane time, sub 17… 11 has got to be, as best said by Ralphie Wiggum, ”unpossible”
Awesome work man
A. Deadlift up to 385 triples
B. 6 rounds:
50m bodyweight sled push (205)
20 hr push ups
15 KBS #53
10 goblet squat #53
22:00
Nice work on the DL!
I bet your legs are dead after all that. Sled pushes at body weight! No thanks
Yeah, I made it based on a partner workout I saw online but doubled the sled distance and did it alone. Looked much easier on paper.
A. Deadlift 5x125kg 5x135kg 3x145kg 2x155kg 1x165kg/365# 5x155kg/345#
B. As Rx 19:48
Kept myself to a OT4M pace and that worked out quite well! But man those runs were awkward slow haha.
Accessory
EMOM for 10min:
3 Strict HSPU
Wow 5 reps at 345#. Great work!
awkward slow is a great way to put it Steven…I had to check myself a few times to be sure I was still upright as it seemed like a crawl!
A. DL up to 385 (anyone else feel like switching to DOG has decreased their numbers? Also, I’m strapping in at 385, today 90% felt like 100%
B. 14:38 done w/dumbbells, slow and steady for a Friday.
Not too shabby. Solid DL. I warm up my knees much more know with the knee sleeves if I’m feeling anything that seems “off”.
going DOG tends to do that BUT the advantages for safe posture and working the internal torque on the long run are totally worth it…… which makes me a hypocrite because I did crossed grip today 😛
You fast! Great work!
Slow and steady for sub 15… omg, that is ludicrous
(Anika)
I agree DOG has definitely been an eye opener for me – the bar feels WAY heavier!!
Nice work, still 385 is impressive. Good job on the UB lunges.
Solid as always, good work man
You do realize that those four names contain all letters that spell Chris M. right?
Wednesday:
A. High hang + hang clean
50/55/60/65/70/75/80/86 (PR)
B. 10:29
WB – 14 lbs
Squat clean – 65 lbs
Legs felt heavy and tired on the squat cleans, but hang cleans felt really strong today.
Great job with the PR and solid numbers!
Great work Lindsay…congrats on the PR!
Congrats on your new PR!!