A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg)
Station 2 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg)
Station 3 – Unsupported Seated Dumbbell Press x 8-10 reps @ 21X1
Station 4 – Reverse Snow Angels x 20 reps (slow and controlled)
B.
In teams of three, with only one member working at each station at any one time, complete 3 sets each of:
Station 1 – 500 Meter Row
Station 2 – 400 Meter Run
Station 3 – Rest
Each set should take less than 8 minutes. If any set is exceeding 8 minutes, please adjust the distance of the row and run to keep your total time to completion under 24 minutes.
A. Bryan (w/ 35# dumbbells) – Rx.
B. Bryan (400m run vs. row, solo w/ 2 minutes rest) – 3:35, 3:34, 3:32 = 14:41 total w/ (2) 2 min rest.
A. SL DL 15# Kbs x 8 all rounds
DB seated press, 20 x 10, 25 x 8, 25 x 8.
RSA – this is a super hard movement for me. My scaps always start cramping.
20 reps with breaks each round
B. 4:03, 4:03, 4:01. Took 2 min rests.
A: 35lb KBs for posted SLDL x10 each
25lb DBs for tempo seated press
20 snow angels – I almost made the mistake of doing these with 2.5lb plates. Slow and controlled took 80 – 85 seconds and my shoulders were getting toasty.
B: Rows were all between 1:50 and 1:55. I could have rowed quicker but since running is not a strength I didn’t want to blow up my legs before I ran.
Runs were all just shy of 2:00.
Today and yesterday done but didn’t find time to post
Dead where done with 135 and standing db press with 55
A1. & A2. 45# DBs @ tempo X8
A3. 35#X10/40#X9(2)@tempo
A4. 10X
B.
Row-1:41/Run-1:52
Row-1:42/Run-1:49
Row-1:47/Run-1:45
Holy moly hamstrings hated rounds 2&3 on rower
Nice negative splits on the run!
A1. 35 lb KBs x 10 reps @ tempo
A2. 35 lb KBs x 10 reps @ tempo
A3. 40 lb DBs x 8 reps @ tempo
A4. ✅
B. Rx
Set 1: 4’03” (1’54” Row)
Set 2: 4’09” (1’48” Row)
Set 3: 4’06” (1’48” Row)
Too slow on the run, gotta step my ???❗️
Oh boy A) OT2M: deadlifts. In kgs and reps: 140 x 5 152.5 x 1 145 x 5 157.5 x 1 152.5 x 5 162.5 x 1 This was an interesting ladder going up in the percentages; I did DOG in all the singles working on getting that grip strength which is my limiting factor. Felt very strong on this. B) For time: 21-15-9 deadlifts 102.5 kgs 400 mts run after each set Time: 12’24” I did the DLs 7/7/7, 7/8 and UB; I was aiming for 12 minutes and went very close to my target, I could have pushed… Read more »
Solid work Jorge! Will have to give that C a try at some point
A1 & A2. 3×10 @tempo with 53lb kbs
A3. 3×10 @ tempo with 35/40/40
A4. Done
B. Rx’d 10:54 total working time. Used 2 min as my rest.
Row/total
1:41/3:40
1:43/3:38
1:43/3:36
So fast!
B. 16:11
No partners rest time was 2:00
Luke
Did Yesterday’s Interval Test
2:29, 2:35, 3:02, 3:42, 4:06, 3:41, (19:44)
So impressive! Great job!
I am amazed you were able to get a better time on round 6 than round 5. I could barely do round 6 at all.
Feeling very tired today…but decided the work needed to be done… A. PSLDL x 10 @ 3011 (35# dbsdbs, 35, 20) USDBP x 10 @ 21X1 (20# dbs) RSA x 15 (slow and controlled) ***Didn’t like PSLDL at all…could not find my balance and couldn’t keep a good rythem which was very taxing on my lower back. B. After discovering that the batteries had died in my rower I searched the house for new ones and came up empty….at this point it had started to rain which annoyed …irritated…and Pissed me off… Decided to just call it a day….tomorrow is… Read more »
Without the downs there’s no ups! Credits to you for still getting after it! And tomorrow is a brand new day indeed. Get a good meal and a good night’s rest and you’ll be all fresh and good to go when you wake up!
I’m sure you’ll turn the page just fine candy
Hang in there champ! Sometimes it’s good to throw in the towel and just regroup the next day!
Tomorrow is another day and you will feel better! Hope you get some massive sleep!
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A. Done with 44 lb kbs on deadlifts and presses.
B. Row 1500m 5:33
Run 1200 5:21
Total time including moving from rower in basement to running outside 11:39
Short on time for B and needed to crank it out. I need to hydrate more. My calves felt like they were going to cramp halfway through the run.
What’s your hydration plan? I like to drink a glass of water immediately upon waking each morning and then I carry around a HydroFlask the rest of the day with the goal of refilling at least twice.
I’d like to hear Mike’s too. I drink a glass of water right away in the morning and try to go through a nalgene before lunch, one through lunch, and one before work is over. Then whatever water in the evening. And a glass of water before heading to bed.
Whoa, I don’t think I’ve seen a Nalgene since college, and unfortunately that ended 15 years ago for me?. I average about 200oz of water a day, drink two 16oz “cups” of very strong black coffee, and one cold brew. And yes, I’m always going to the bathroom
Haha woah, lots of fluids going through those pipes
Hahhaa, that’s a long time without seeing a Nalgene. Those bottles are basically glued to the hip for anyone living in Colorado.
Good question. I drink water after I wake up too. My problem is that I like coffee way to much. I need to drink more water in the morning and early afternoon especially. By the time I get to my workout, I’m playing catch up, and that’s not going to work in the heat and humidity.
I live in the humid south and I always throw a nuun tablet in the water I consume during my workout. It really helps during the hot months
Great B time Mike nice work! Love the hydration plan idea
Yesterday’s Interval Baseline
As RX: 1:56 2:13 2:47 3:13 3:28 4:10
Much pump, much volume, much suck
Today’s A done with 2x12kg KB’s. Went light weight to really focus on pattern and firing the right muscles.
Good sesh!
Awesome job brother!
Impressive times!
Because of time I just did “Boat Race”
3RFT
500 M Row
400 M Run
3 minute rest
Row/run = Total
1:43/1:50 = 3:33
1:43/1:57 = 3:40
1:42/1:58 = 3:40
10:53
At least I was consistent
Very consistent and really good times Michael!
Thanks! Starting to get better at runs since I’ve dropped some weight.. who knew meal prepping works lol
Awesome splits
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A) 50# DB for PSLDL
25# DB for shoulder press
B) row: 1:55/1:54/1:53
run: 1:48/1:50/1:49
Two minute rest after the run
Did part a, felt good, added a station of DB chest press….. Because, why not.
Didn’t do B because, no rower, no friends and I’ve got a cricket match later. So hour doy walk and the match should cover me for cardio
P. O.
Cricket? Where do you live brother?
England
A.
1/2: 16/20/20kg DBs wasn’t sure of form on those and balance was a challenge
3: 18kg DBs
4: 15 reps
B. 4:11 / 4:50 / 4:43
Subbed 25 burpees for run
A. Used 55# DBs for everything. Balance was fun on the PSLDL.
B. Did 20 min AmRAP of row 500, run 400.
– 5 rds, has to really push the last run to make it. Felt good, a few slow transitions to get water and position the fan!
Good work. I’m wondering what my balance will look like on those. That’s a new variation for me.
New for me too. It’s not too bad once you find the right distance from the wall.
Nice mod for B, very good sustained pace
Okay Chuck Norris I see you…