A.
Every 2 minutes, for 16 minutes (8 sets):
Deadlift
*Set 1 – 5 reps @ 70%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85
*Set 5 – 1 rep @ 90%
*Sets 6-8 – 2-3 reps @ 90%
B.
Against a 2-minute running clock, complete as reps as possible of:
Row 300/250 Meters
Max Reps of Burpee Box Jump-Overs (24″/20″)
Rest 2 minutes between sets, and complete a total of 4 sets for max reps.
A. Bryan – 215#, 235#, 250#, 270#, 290#, 290# x 3.
B. Bryan (250m run vs. row) – 11, 10, 10, 10.
A. In KG
120 x 5
127.5 x 4
137.5 x 3
145 x 2
152.5 x 1
152.5 x 3
152.5 x 3
152.5 x 3
B. Just did three rounds
11, 12, 12 for the burpees I found it easier to go a little slower on the row and go hard on the burpees rather than try and sprint the 300m and survive the burpees.
A. 175, 185, 195, 205, 215, 225, 225, 225
B. Changed this up because rowers were in use.
3 rounds
Max rep in 1 min of
Pull ups
Box jumps 24”
GHD situps
30 sec between each station 1 min rest between rounds.
PU: 35, 31, 30
BJ: 22, 22, 23
GHD: 26, 24, 25
A. Deadlift
265 x5
285 x4
305 x3
325 x2
345 x1
345 x2 x3
B.
Set 1: 12 BBJO
Set 2: 12
Set 3: 11
Set 4: 11
Got to teach both daughters how to deadlift tonight. Good thing it was a fairly short workout so I wasn’t too worried about time.
Based off of 300 and Rx reps
A: 210/225/240/255/270. 270x3x3
First lower body workout since class 3 ankle sprain 3 weeks ago.
Added Box Squat 3×10 just to see how it felt, range of motion is limited.
Worked up to 3 sets of 12 @185#
A. Worked up to 275 (not 90%) then did 3 sets of 275×3. Felt good, considering. Was heavy enough for first day back.
B. Modified to single leg burpee + step over.
5-5-6-7
Want to stick to the program as much as possible, will have to modify quite a bit. Feels awesome to be back though.
Good to see you back at it. Hope the ankle heals up quick.
Thanks, brutha!
Great to see you back at it…and some nice mods there Skeeter! Well Done!
So was down for a week with mainlanders sickness. First day back and still recovering. I could feel the week off.
A. DOG grip
125×5
140×4
155×3
165×2
175×1
180×3 repx3 sets
First time lifting this much since injury… slowly climbing back up to 305#
B. Row was on / burpees no so much. Burpee bj and step down not enough room for overs
:52/8
:51/8
:54/6
:53/8
C. Glut work with bands. And flexibility
A. Deadlift, Poodle Grip (Projected 400)
— 280 x 5
— 300 x 4
— 320 x 3
— 340 x 2
— 360 x 1
— 360 x 3
— 360 x 3
— 360 x 3
B. Rx
Set 1: 11 (1’03” row)
Set 2: 10 (1’07” row)
Set 3: 10 (1’07” row)
Set 4: 12 (1’06” row)
C. Clean up the one million Cheerios my daughter left on the ground in the kitchen.
You did this at home??
Sounds like you need a dog ?
That does actually work! After we put our dog down last summer, my wife and I were like why are our floors so nasty of a sudden? No dog around to Rumba 24/7
Ha, ours definitely covers my kids tracks frequently
Lol, exactly the same happened to us since our dog has been gone
We have two Nigerian dwarf goats and they eat EVERYTHING, so ideally we’d let them in the house, except… they’re goats ??♂️
Just let them in for an hour in the evening to clean up…there ya have it..problem solved…your welcome!
Pic or they’re not real
A. Hit 395×4 in sets 7&8, approx 92% of 1RM. Strapped in for DOG on sets 7&8, did unstrapped DOG singles at 375×3 for set 6.
B. :55/12, :56/11, :59/10, :59/10, I’m slow stepping down, but otherwise pleased
C. Landmine Core and plank work.
A. 235/255/275/295/305/315/325/335 all double overhand grip. Mixed grip PR is 345 so I am happy to get this.
B. Rx’d 44 reps :58/11 all rounds except last row was :59. Tough one
A. Deadlift: 5×330,4×355,3x3x80,2×405,1×425,2×3@425,2×425
B. 2 min: 300m row, max BBJOver.
:56/13, :54/12, :58/10, :59/12
You were moving on B dude, very impressive on both parts
Yeah ditto what Joey said!
A. Based off 400#
5×275# 4×300# 3×320# 2×345# 1×365# 3x3x365#
pfew, putting the dead in deadlift!
B. As RX: 16/12/11/11 BBJO’s
Rows all around 0:55
Doozy!
16? Holy shit that’s fast great work
I was jumping up with a bit of initial turn and landing alteady completely turned that first round. Super efficient but I could only make that level of coordination work the first round.
Great work Steven…I was having trouble coordinating the walk from the rower to the box after the first round!
Fire
I only had time for the deadlifts today. I felt really good today.
A. Based off 345
245, 255, 275, 295, 315, 325, 325, 345 tied pr.
I’ll try to hit some abs later.
Great start to the week everyone!
A. DOG (no straps)
315, 345, 375, 395, 415, 415 (1 due to grip), 415 (2), 415 (3) felt great that last set so I did some deliad sets too at 315, 225 and 135
B. 8, 8, 8, 7…I somewhat suck at rowing… Thanks short arms!
Nice strength on the DL today.
Apparently the short arms are good at DLs though!
did some subbing in A but part B
Rx
A.) 4 rounds of 8 reps each leg single leg KB romanian dead at 24kg, 10 russian step ups each leg, farmer carry with 80 lb dbs
B.) 9, 9, 9, 10 as RX. rows were right around 55 seconds for 300 m
Feeling better this week, still taking it slow. Did not do the box jumps with the burpees to take it easy so just did burpees on B.
A. 285/310/335/355/375/375-all for 3
B. 1:09 for row, 15/16/16/15 for burpees.
Awesome to see you’re feeling better!
A. Deadlift all DOG grip – based off 240# 1RM wam up x 3 @ 85#, 135, 155 175#x5, 185×4, 195×3, 205×2, 220×1, 220×2, 220×2, 220×2 (tough to get 2 with DOG grip) B. As RX – 58s/12, 59s/9, 1:01/8, 1:01/8 Row 250m / Max BBJO ***fairly happy with those row times..I pushed hard on them which creates more fatigue when I get to the BBJO’s…legs really wabbly and I hesitated before every jump. C. E3M for 15 min – Max UB banded BMU 1, 3, 3, 3, 1 *** used a blue band twisted to make a little tighter…wasnt… Read more »
great rowing there candy
Well done Candy, especially that weight with DOG grip. Good push on B as well.
I agree! Good on you going DOG… That will help your cleans, I think
Nice work Candy!! Awesome day of training
105kg
112.5kg
120kg
127.5kg
135kg for 3’s (my clean is 125 which feels good yet my dead lift at 135 feels like a million!)
No rower so…
20 cal assault bike instead
12/12/12/14 reps.
Cheers Guys+Gals
Solid cleans!! More glute or lower back strength for the DL?
A) 245/265/280/297/313/315/315/315
– all DOG and felt really good
B) 1:01-1:01-1:00-1:01
9/9/9/9
– pretty consistent
– some of you rowers are insane in the low 50s
No kidding – I tried to break 1:00 but it didn’t happen lol. Nice work today man!
Consistent work Wes, solid row numbers for 300m
A:280/300/325/345/365/365/365
Solid numbers Michael!
Thanks!
We’re deadlift twins!
Niice