Warm-Up.
Thoracic Iso Holds
12-Minute Mobility for Hip Hinge Day
Followed by…
Two Sets:
Banded Good Mornings x 20 reps
Bird Dogs x 20 reps
Wall Climbs x 2-3
Then…
A.
Deadlift x 15 reps @ 2011
Rest 15-20 seconds
Handstand Push-Ups x Max Reps
Rest 2 minutes
Deadlift x 10 reps @ 2011
Rest 15-20 seconds
Handstand Push-Ups x Max Reps
Rest 2 minutes
Deadlift x 5 reps @ 2011
Rest 15-20 seconds
Handstand Push-Ups x Max Reps
B.
Against a 2-minute running clock, complete as many rounds and reps as possible of:
10 Box Jumps (24″/18″)
10 Push Press (115/75 lbs)
Rest 2 minutes between sets, and complete a total of 4 sets for max reps.
A. 80/100/110 kg (did 7-3 on the second set of DL
10/10/10 HSPU
B. 1+5/1/1/1 @ Rx
Done on 21 Feb:
A: deadlifts @ 80/100/115 kg, 16/8/7 reps of pike press from box with 15 kg plates
B: 1 + 13, 1 + 18, 1 + 10, 1+14 (Rx, last set @ 42 kg as I was afraid I might have overstretched my wrist)
A.
205×15 & 10
275×10 & 7
335×5 & 5
B. 2+2, 1+15 x 3
Dave is in the house! Where have you been dude? Great work today… great to see you back!!
Too much lurking and travel! I need to post more.
A. Tempo deadlifts/strict hspu
225×15–5
275×10–4
305×5–3
B. Rx
2+2
2
1+13
1+12
The last two rounds I fell off hard. I guess that’s what a lot of travel, limited sleep, and poor eating will do to you.
Candy I stole your ab work too. That was a great way to wrap it up!
Looks like a fantastic day of work Mike…would never guess life was actually happening. I liked this ab workout too…simple…but man it really hit the abs hard. Always a pleasure to share.
It was a good day. I just fell off quite a bit. The ab work was great. My abs were already fired up from all of the previous work, and that was a great finisher for the day. I’m looking forward to the summer when I can get more regular workouts in and can add in some accessory work more regularly. Great job today!
Thanks! Summer time always seems to help pick us up… especially those of us in the North East.
A. Deadlift @ 2011 / KHSPU
155# x 15 / 10
175 x 10 / 8
195 x 5 / 8
B. Done as continuous rounds – RX+(20″ box) 8 rounds + 7 reps
2r + 1 rep
19 reps + 1r + 3 reps
17 reps + 1r + 7 reps
13 reps + 1r + 7 reps
C. Power Abs – 8 round Tabata (30s/10s) x 2 with 1 min rest between tabatas
Alt V-Ups
Rotating Planks
A.Done with 125# deadlifts, khspu-8/10/8
B.2+16/2+18/2+19/3 rounds- ouch, that hurt!
Super Fast work Anika!
A. 185-14, 225-12, 275-10, 275-10, done as SHSPU
B. 2+5 each rd. Subbed strict Standing press with 40# DBs for PP. step down from box.
C. GHD work
Nice to see you the last 2 days!! Great work TLH!
Great work Longhorn. It’s always good to see you posting.
Deadlift 185X15
15 strict handstand pushups
Deadlift 230X10
12 strict handstand pushups
Deadlift 320X5
10 strict ha stand pushups
2 min on amrap
2 off 4 rounds
10 box jumps
10 pushpress 125
Round 1. 2 rounds+ 10 box jumps
Round 2. 2 rounds+ 1 box jump
Round 3. 2 rounds+ 7 box jumps
Round 4. 2 rounds+ 10 box jumps
A1. 15×245# | 15
A2. 10×285# | 13
A3. 5×315# | 12
B. As Rx (3 sets)
2+8, 2+10, 2+10
incredible work Chris!
A. 15 reps 100 kg +20HSPU
10 reps 130 kg +15 HSPU
4 reps 150 kg +15 HSPU
B.8+10 reps RX
Holy HSPU!!!!
Well I mixed kipping and strict so is not that impressive hehehe
Should the weight of the deadlifts be the same for all reps? how heavy should they be? a recommendation percentage of the 1 rm would be nice. sorry for bad language
… my working % was around 55, 65, 70.