A.
Six sets of:
Deadlift x 3 reps @ 75% of 1-RM Deadlift
(let the barbell come to a dead-stop on each rep, open your hand with the barbell on the floor, then re-grip and lift)
Rest 3 minutes
B.
Complete rounds of 21, 15 and 9 reps for time of:
Hang Power Clean (115/75 lbs)
Bar-Facing Burpees Over the Barbell
A. Bryan – 270# x 3 reps/set.
B. Bryan – 6:38.
A. 315# all sets. Based off very old PR of 415.
B. 7:35 with side jumping burpees over bar. Don’t have room in garage for bar facing.
A. 6×3 @ 285#
B. 8:30 (not bar facing due to space). Pace way off on the round of 21…
Not a bad night but things just weren’t clicking.
A: 6×3 @225lbs. Double overhand grip.
B: HPC @105
8:19
Couldn’t find the right pace or something.
WU – DL
84, 125, 145, 165, 185
A. Deadlift – overhand/hinging
190 – 75%
Felt pretty good. Getting better at NOT using my back.
B. 5:45. RX. Wanted to be faster but couldn’t push the burpees like I needed too.
That looks pretty fast! Nice job!
Great work on the deadlifts and fast B!
A. Deadlift 6×5 @70% 275lb Just realized I read the WO wrong and did 5 reps instead of 3. B. Rx 5:58 Did the cleans with both hands for the first time in about 2 years. I had to use a lifting strap to help out the right side but over all happy with it. I have been hesitant using any kind of grip aid on Olympic lifts ’cause I didn’t want to be “locked in” if I had to bail. I wouldn’t go any heavier right now and lost about 10 seconds in between rds getting strapped in but… Read more »
Finally back after what’s felt like an eternal battle w some bronchial junk. Getting there still not quite.
A. 290 / 290 / 295 / 300 / 305 / 310. Working on the double grip, still kinda foreign.
B. 6:20 Rx. HPC 15/6, 9/6, 9. Burpees slow AF.
I’m laughing because there’s this other dad at my daughter’s gymnastics gym that always wears this sleeveless shirt that says FIT AF. His appearance does not support the slogan?. Anyway, Great work today, burpees and chest colds don’t mix.
A: 355#
B: Did as prescribed – 9:52
Y’all who are RXing at 5 minutes are absolute maniacs!
Yeah, but you crushed the deadlifts!
A. 6×3 @350 sciatic nerve is a pain in the ass literally.
B. 4:39 Rx damn sciatic nerve slowed me down.
C. Stretch hamstrings a lot .
Great job!
Didn’t slow you down much, didn’t know the gorilla could do burpees that fast!
Glad to see you again. You were one of the original people that I watched while lurking and you motivated me to get involved. Thanks.
A. 6×3 @ 265
B. Rx’d 5:14. Cleans done 13/8, 8/7, 6/3. Burpees UB. I’m not looking forward to burpee variations in the open but I know they’ll be there.
Killed it
Thanks! You killed it today as well!!
Nice work Trion
Haha. Thanks man! One of the other guys at work that I workout with was poking fun at me for being a “masters athlete”. I’m really going to enjoy beating him again this year.
Good luck in the open!
A) 315#
B) did squat clean Elizabeth yesterday, so did workout with 135# deadlifts to work on speed and transitions. Did it in 4:15. Not a fan of the “new” burpee standard for the Open
WU: Three rounds of:
250 m row 0:53/0:48/0:47
DL 205#X5/255X3/300X1
Strict Dips @3121 X 4
A. Rx 310# X 3 (6) w/ recommended grip
B. Scaled HPCs 20% to 95#. 6:14
A) 140kg
B) rx 6.58
Paced the burpees too much
Great workout
A:
Deadlifts as Rx @315 – I did not read your post until after I finished everything Michele and did mixed grip, sorry! ?
B:
As Rx: 6:37
My burpees are super slow and I just need I to work on my cardio more.
A. I’ve really been committing myself to using double overhand hookgrip on all my lifts. Lifted up to 3x160kg/350lbs and the hookgrip felt good!
B. As Rx’d 4:42. That new burpee standard is a doozy! Tried playing around with jumping lateral but that made two-footed take offs and landings that much harder. Committed myself on going unbroken on the cleans and succeeded. Happy camper.
That’s a great time, and that Kb work sounds intense.
Thnx! I borrowed the accessory work from Marcus Philly’s Instagramfeed. He’s got a lot of interesting stuff for all round functional training on there.
I’ve seen his stuff, I always enjoy people that are very creative.
Day late.
“Invictus Baseline Interval Test”
2:06/2:10/3:07/3:43/3:50/3:50
Subbed GHD for T2B on last round.
Those are great times
A. 112kgs x 3 @ 6rnds.
B. Scaled to 45 kgs 101lbs. New PR 7:31. The pace of the burpees prevented me from exhaustion.
I think I’ve overcomes yesterday’s hangover.
Hangover Cure:
Juice of one lemon or lime
1/4 teaspoon coarse salt
12 ounces soda water
top with ice
enjoy
That one goes directly to a note on the fridge!
Thank you!!!!
A. DL warm up x 3 @ 85#, 135, 155 6 sets x 3 at 75%+ 1RM – 180# (based off 235#) ***Double overhand grip (which I always use unless I’m above 90%…going to work on that also) ***Lots of front rack stretching, wall slides, banded scarecrows during rest B. Clean warm up Empty BB complex and 55# pulls and hang cleans Rounds 21,15,9 for time – RX 5:26 Hang Power Cleans @ 75# BF Burpees OTBB ***All UB except dropped the bar after 7 of the round 15 because my right side felt very heavy…think I just picked the… Read more »
Looking strong, Candy! Glad to see so many people on board with the double-overhand grip!
crushed it! Awesome work today Candy
Nice work today!
A. @142,5 kg.
B. 4:08 Rx. Steady on 21, too easy on 15, step on my glasses on 9. That last round was fast. 😛 HPC Unbroken.
Not the glasses!!! Hopefully you can still see.
Quiiick
Wow. That was fast.
Nice work Bill, Joe, Mike, Jon, Tim…AKA P.C.M!