PERFORMANCE
Warm-Up.
Two sets of:
Kettlebell Suitcase Deadlift x 5, right side
Kettlebell Suitcase Carry x 50 feet, right side
Kettlebell Suitcase Deadlift x 5, left side
Kettlebell Suitcase Carry x 50 feet, left side
Kettlebell Sumo Deadlift x 12-20 reps
Followed by…
Two sets of:
“Depth Drop Series”
Depth Drop x1
Depth Drop + Max Height Jump x 2
Depth Drop + Broad Jump x 3
Then…
A.
Four sets of:
Prone Lying Banded Hamstring Curls x 20 reps @ 10X0
immediately followed by…
Romanian Deadlift x 6 reps @ 4011
immediately followed by…
Box Jump x 6 reps
(jump as high and land as soft as possible; then step down)
Rest 2 minutes
B.
For time:
1200 Meter Run
60 Pull-Ups
30 Dumbbell Box Step-Overs (20″ box; 50/35 lb DBs)
Tall to 32″
155,175,195,205
11:54 – 5:04, 4:38, 2:12
Did yesterday’s
A. Strict press
65, 70, 75, 80, 85
3RFt
500m row
15 TTB
15 SHSPU
B. 16:00 RX – stopped to answer a text in the middle of it without stopping the clock.
16:41 rx to a 24″ box because i don’t read correctly
A. Done
RDL – 225/255/275/295
BJs – 34″ all sets (almost cracked my head on the HVAC unit, wasn’t going to go any higher)
B.
1500M Row (1:48.9 average 500M)
30 Pull ups (7/then a bunch of 2/3s…bars are slick with humidity and having a hard time keeping the kip, all the room for improvement here)
30 DB Box Step Overs (20″, 50# DBs) 20/10
13:43
Worked out with athletes today then modified the WOD some. Have a stone bruise on my foot.
50 pull-ups
40 elevated straight leg dead lifts 65lbs
100 yards farmers carry 90lb dbs
75 cal bike
100 push-ups
200 air squats
75 cal bike
19:14
M/37/6’1”/255
A prone machine 80,80, 80,70
135, 185, 225, 225 ramped because wasn’t sure how I was going to feel with these.
Done, done, done, done
B. 22:01
Run on cybex elliptical thing. 100+degrees outside and all treadmills taken. 13ish min. Run might have been 11.
41 – mostly strict pull-ups. Kips not a skill I have yet.
30×50#dbs
A. Done
RDL – 135# / 145/145/145
BJ – 20″
***RDLs not my favorite!
B. For Time – RX – 14:46
1200m Run – Outside – 6:59 (actual .78 of mile)
60 Pull Ups – kipping 12/12/8/8/6/6/4/4 (~4:40)
30 DB BSOs – 10/7/7/6 (~3:10)
Warmup done ✔️
A. Done
RDL’s @100kg
Box jumps @30”
B. FT
1200m run
60 pull-ups
30 DB BSO’s @2×22.5kg 20”
12’06
Super pleased to have loaded up my arm for the first time since surgery with some DL’s, and all was good! Also to do that volume of kipping pull-ups for the first time, which is the exercise that put me back a few months, is encouraging as well 💪🏻
Super Outstanding Day Al!!!! Congrats on the progress with the mend(ed/ing) arm!!
Thanks Candy, was stoked to get through it!