A.
Four sets of:
Deadlift x 5 reps @ 70% of 1-RM Deadlift
(open your hands and reset at the bottom of every rep)
Rest as needed
B.
Three rounds for time of:
400 Meter Run
20 Toes to Bar
40 Walking Lunges with 24/16 kg KBs or DBs
A.
Four sets of:
Deadlift x 5 reps @ 70% of 1-RM Deadlift
(open your hands and reset at the bottom of every rep)
Rest as needed
B.
Three rounds for time of:
400 Meter Run
20 Toes to Bar
40 Walking Lunges with 24/16 kg KBs or DBs
A. Bryan – 250# all sets, E3MOM.
B. Bryan (40# walking lunges) – 24:00.
A. Rx. 245lb.
B. 33:25. Rx weight. Didn’t scale down because the Open is near and I want to get used to carrying that kind of weight.
Done Sunday.
After reading Michele’s blog I went back to double overhand grip.
A. 315,335,355,355. Used straps for last set, grip was tired.
B. Rx 17:46. Those lunges though!! It’s safe to say my legs are done for the week and it hasn’t even begun!
A- 305
B- 13:03 first and last rounds UB
Dude, hats off if you can do those lunges UB. I felt like I was running on noodles after the first round
Did Tuesday’s WOD.
3 rounds of Back squat x 6
A. 135, 165, 180 – 180 was very heavy.
12 min AMRAP OF
10 Thrusters @65
15 BJ
Row 20 Cals
B. 4 rounds RX.
Was surprised by the pain! Had 9 sec left but couldn’t get off the rower. Just slid to the floor and tried to breathe.
A.) 315, 405, 455, 455 x 5
B.) 18:15 Rx
Big pull Courtney!
Thank you!
A. Rx 295 x 5
B. 2 Rds, No outdoors this evening and a retirement dinner
Subbed 2:00 minutes of DUs = 44/43
20 T2B 7/7/6 x 2
20 WL w/ 40# DB x 2 = 11:09
Off to fuel up on venison and ?
Save some for me!
A. 5 sets of 5 with 2:30 rest
All sets were at 245.
B. It was nice to run outside. It was in the 50s here and felt like spring.
T2b were all quick doubles and 44 lb lunges were unbroken.
15:28
All three rounds were just over 5:00.
Have a great weekend everyone.
A. As RX – 165# x 5 all sets
B. RX – 14:19
Run on treadmill
20 T2B (UB, UB, 17/3)
40 walking lunges 35# plates (7/7//7/9) all sets
C. 5 rounds (approx emom)
10 ice cream makers
D. 3 rounds
60s GHD sit ups (22,23,23)
30s rest
60s GHD hold
30s rest
the volume queen is in the house!
Great again. You moved through B so quickly!
I like your D here 🙂
Thanx Joey…it was sooo tough because my quads were shot from A and B…keeping legs locked in was a struggle…I actually started out thinking I’d do 5 rounds…that wasn’t happening!
Luke:
A. 4 sets @ 280
B. 22:09 (tried to do the lunges overhead. Bad idea. Finished 56 OH.)
A. Deadlift
4×5
225
Went a bit lighter to Work on right hand grip strength. Made it 3 sets without having to use my grip aid
B. Treated this as a kind of “active recovery day”
3 rds not for time
40 reverse lunges w/safety bar @115
10 strict T2B
Super tight on time today. Did A in less than ten minutes.
A. 315, 355, 355, 355
That’s all I got!
A. Single DL Every 30 s for 8 minutes and then 4 rep unbroken (run out of time). ?
A. 105Kgs
B. 27:30 min. Used 2*16kgs KB got defeated at walking lounge 21 of the 3rd round.
Endured as much pain as I could.
i think the technical term is “ouch”
Indeed my friend. Did my best, maybe not the best time but the best of me.
and that’s what counts! just a piece of advice, if you see you hands ripping too bad in T2Bs you might want to sub the movement to something like V situps to keep the stimulus going but reducing the damage taken
Yeah I need to figure that one out, but this started mid week with the muscle ups. I’ve endured through the week.
But yeah I need to figure out a way to do damage control.
And thank you for your advice! Every single thing helps!
ooooohhh…use a grip like this one. It’s cheap and will last you a good long while – and most importantly, keep you from having this happen
https://www.youtube.com/watch?v=x1xqdyFP2kM
Nathan thank you for the link man! I’ll watch it at home.
I certainly appreciate everyone’s help. This community rocks !!!!
Banff Springs Hotel
A. Deadlift as Rx (3 minutes between)
4 rounds of 5 x 305
B. As Rx (except 20 Push-ups for TTB and 55# DB reverse lunges)
16:50
… good grind to finish off the week.
How did you deadlift at the hotel?
Bumpers and a bar – could hardly believe my eyes when I walked in.
No kidding. I haven’t seen much more than the dumbbells, treadmill and a bench in most hotels. I have a 3 week trip coming up and worry a bit about weather and equipment.
Still behind. Below is Wednesday’s workout. Hoping to do yesterday’s workout later today!
For time (modified):
— 80 Double-unders (unbroken)
— 40 Russian Kettlebell Swings @ 28 kg (unbroken)
— 20 Ring Dips (10/5/5)
— 10 C2B Pull-ups (unbroken)
— 4-minute Assault Bike
— 10 C2B Pull-ups (unbroken)
— 20 Ring Dips (10/5/5)
— 40 Russian Kettlebell Swings @ 28 kg (30/10)
— 80 Double-unders (unbroken)
Time: 13’46”
“4 minute AB” is it as dreadful as it sounds?
? ? ⚰️
So fast. AND you added the AB. Awful! 🙂 Good job!
I added it because I’m HORRIBLE on the AB. I feel like I don’t even move an inch!!!
Very funny.
A. 295
B. 20:30 with 10 strict TTB and 55# DBs
A. Just used 135#’s so that I can avoid any back pain.
B. 20:36.
Had to scale the weight for the lunges. Used 26# KBS.
Running still slow but it feels much less like dying.
Great job!
Thanks!
Will have to save this for tomorrow. Once again hips and hamstrings are very tight from soccer.
24 min EMom, shoulders, bi’s, tris with DBs
Followed by lots of stretching.
Have a great weekend everyone!
Skill Work: EMOM 10min: Bar Muscle-Up 3x
A1. Deadlift 125×5, 130×5, 135×5, 140kg/310lbs x5
A2. Added yesterday’s A because my pressing needs work:
Strict Press up to 57,5kg/130lbs x4
Push Press up to 75kg/165lbs x4
B. Adjusted the 40 lunges to 20, my legs would not have it at Rx weight for that many reps. So I chose strength over conditioning.
13:40
Was trying to send u a video to see if I was doing the ice cream makers correct. ..bit it won’t let me upload it.
Also…great job today! Fast B!
Ok…forget it…I sent the video to Joey and I totally did not do them right…I was swinging. ..so another day another attempt.