A.
Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 20 seconds
Unbroken Kettlebell Swings x 20 reps
Rest 3 minutes
B.
For time:
Row 1000 Meters
immediately followed by…
Three rounds of:
10 Thrusters (115/75 lbs)
20 Pull-Ups
immediately followed by…
Run 400 Meters
Time Cap = 15 Minutes
A. Worked up to 175 x 8 reps – happy to be deadlifting again. I am still really conservative but the more I deadlift, the more confident I will feel with it!
B. 11:58; had to assault bike x 20 cals instead of the run b/c of snow. Pull-ups were a mess – need to start doing them more! Thrusters ub.
A) 8×60, 80, 90, 100, 105, 110, 115 and 6x120kg @20X1. No KBS just DLs.
B) Done @40kg, sub 12 / Thrusters unbroken and butterfly PU 10+10, 10+10, 18+2. Took it as active recovery.
A.
DL
175, 185, 195 x 6
20 UB KBS – 45#
B. Rx 12:40, but paused the timer for like a min to deal with fighting children, so more like 13:40.
Hated that!
Pull ups were a trouble as I lost rythym on the last set and was flopping all over the place.
12/8, 10/5/5, 11/6/3
Thrusters UB
A. Deadlifts 225/275/305, 63lb KB
B. 14:40 Rx
Rough last two weeks, with minimal training. Didn’t think I would be able to finish before time cap.