Warm-Up.
Thoracic Twists x 30 seconds
Banded Hamstring Pulses x 30 seconds per side
Thoracic Iso Holds x 10 reps
Followed by…
Two sets of:
60 Seconds Row
30 Seconds Reach Thrus
30 Seconds Pass Thrus in a Squat
60 Seconds Assault Bike
30 Seconds Banded Good Mornings
30 Seconds Banded Glute Bridges
Followed by…
60 Seconds Russian Kettlebell Swings (light)
Then…
A.
Take 25-30 minutes to build to today’s 1-RM Deadlift
B.
Complete as many rounds and reps as possible in 8 minutes of:
8 Pull-Ups
8 Single-Arm Dumbbell Hang Clean & Jerks (55/35 lbs – Left)
8 Single-Arm Dumbbell Hang Clean & Jerks (55/35 lbs – Right)
Warm-up
A) Not RM. Just went to a heavy single cause is the first time i lift heavy since my back injury.
160kg.
B) Metcon: 6+18 (RX)
Deadlift 1 RM: 360
AMRAP: 4 + 8
A. DL 395
B.
8 AMRAP
8 S PU
8 HCJ 53 KB each arm
4 + 2
A. Max Deadlift (DOG)
395
B. 8’AMRAP
6+18
Nice!
Wow on both, but double bonus points for DOG
A. Did a EMOM style till it got heavy.
2 x EM
75, 95, 115, 135, 155, 175, 195, 215, 225, 235, 255 ( f) too big of a jump and couldn’t budge it without bad form so called it a day. Steel plates always feel WAY heavier then Bumper to me.
B RX – 5 + 15
Nice job getting into round 5
Thanks! Those C&j got grippy in a hurry!
Well done and super fast on the metcon!
Thanks Mike 🙂
Smart move calling the DL form, still solid DLs, crushed that metcon
First time trying a Deadlift 1rm after years of back pain. Very happy to be pain free!!
1x155kg with normal grip
1x165kg with mixed grip 🙂
Only 3 rounds + 8 pullups @25kg db in Bm
Body doesn’t seem to know how to do the one arm C&J
Awesome! No back pain is worth a cheer or two!
Successful day there!
Maybe this awakens the 1rm DL monster! Awesome DL for not 1rm’ing, more awesome that u’re pain free
Thankyou for the support guys, fingers crossed for more good days 😀
A: 150 kg, +10 to previous 1RM
B: 3 rounds + 9 reps (strict pull-ups; 17.5 kg dumbbell)
Congrats! Big PR jump!
Cheers! Maybe I haven’t gone all out last time. Definitely felt harder this time.
Great WU!
A. Deadlift
135×5, 155×5, 175×3, 195×2, 205×1, 210×1, 215×1, 220×1, 225×1 (attempted 230 but didn’t like the way it felt from lift off so aborted)
B. AMRAP 8 Min – 4 Rounds + 4 Pull Ups (12 reps less than in Sept)
8 Pull Ups
8 SADBHC&J – R
8 SADBHC&J – L
***Strict Pull Ups done in sets of 4, 3, 2, and a couple singles…trying to build capacity and not just do all singles even though singles are faster. C&J’s all UB with a drop of DB between arms
Nice work with the strict pull ups! They’re so hard ?
Nice job! Love how you always have a plan of attack.
Way to go strict! Def smart to recognize DL form breakdown and abort, still solid numbers – and thx for the sep reference… metcon seemed really familiar but, memory of a goldfish…
A. Deadlifts 5 sets of training 1 rep max from last week. My form has gotten sloppy and I wanted to work on that today since I missed it.
All sets at 305. That went up well each time.
Similar series of rack pulls and hold for 5-10 seconds at 395.
B. Rx 4+10
Solid day.
Thanks! I felt really good today. Great work yourself. We would have had a sprint to the finish line today!
Nice job Mike ??
Smart move to focus on technique… wish i could call 305 my technique developing load haha
A. Up to 285#
B. 6 rounds
Outstanding work as always Anika!
Thanks Candy! Way to go on those strict pull-ups!
Wow. So strong AND so fast! Great job!
Thank you Janelle! I think we would’ve been neck and neck had we been doing B side by side!
Daaaaaang – tipton house crushed it
I’ve been off program for a few months, just doing whatever seemed right/fun each day. Decided to get back to structure today.
A. DL up to 385, 400# felt off so I dropped mid rep.
B. 4+8 done w/24kg KB
Welcome back
TLH is in the HOUSE!!!!!! WOOHOO!!!
Nice to see you again ? I recently convinced my hubby to do this programming. He’s liking it better then main site.
Good to see you back!
Welcome back and happy new year – apparently doing whatever hasn’t weakened or slowed u down!!
… long hiatus (last workout December 19th) … fantastic break … few weeks of nerfing required.
A. Deadlift (OT2M)
5 x 135
3 x 225
1 x 275, 315, 345, 365, 385, 405 (90%)
B. Fitness Version as Rx (AMRAP 8: 4 Strict PU | 8 – 35# DB Hang C&J | 8 – 35# DB Hang C&J)
8 rounds + 2
… Happy New Year folks.
Welcome back. Way to keep motoring on b.
Chris M is in the HOUSE! YAY….outstanding work for the long hiatus!
Does nerfing mean working out hard as hell? Cuz those numbers are crazy! Happy new yr btw
A. Built up to 200kg, felt pretty rough with a stinking cold but pushed on
B. 4 rnds with 24kg KB
Dang, 200kg WITH a cold!!! Not forgetting the 4 rds which are no small task either
A. Up to 425#. Didn’t have that extra gear this morning.
B. Did assisted pull-ups to keep it moving. 3 rounds, 8 CJs
Nice work Dave!
Thanks! I did not have it this morning.
A.
Take 25-30 minutes to build to today’s 1-RM Deadlift
45 x 10
95 x 10
135 x 10
185 x 3
205 x 1
225 x 1
245 x 1
265 x 1
275 x 1
285 x 1
B.
Complete as many rounds and reps as possible in 8 minutes of:
8 Pull-Ups
8 Barbell Hang Clean & Jerks 75 LBS
4 rounds
A. A couple of sets of ghd raise at 15 kg
B. 5+8. This is a bad combo for me
Nice work for being a bad combo Patrik!
Worked up to 320lb. Been a long time since touching anything over 300. Felt good to get a few heavy lifts in.
B.
Used 45lb kettlebell and kept pull ups strict
4 rounds + 8 pull ups + 3 cj.
JB kicking some A$$ today!!
Nice work!