A.
Take 12-15 minutes and build to a heavy, but not necessarily 3-RM Deadlift
B.
In teams of two, alternate rounds and complete 7 rounds each of:
5 Deadlifts*
5 Chest-to-Bar Pull-Ups
*Load with approximately 65-70% of today’s heavy triple from part A.
A. Worked up to #405×3, would be interested to see what my max is now, it has been a long time.
B. Solo at #280 all U/B: :19, :19, :21, :22, :24, :26, :28
…finished with more rotational core work, it has all but eliminated my lower back issues for now
A. 455
B. Untimed, alone, as RX’d. Used 315 on deads.
Strong work Phillip!
A. Up to 455×3
B. Solo 1:1, :40-45 sec/each
DL 305#,
C2B kipping, on rings
Total time: 9:42
Great work today!
WU: 800 m run then 2x 20 sit ups, 12 alt. Lunges & 20 toy soldiers
A. Up to 360 X 3 (87 1/2% of 1RM)
B. 235# C2B UB
:48; :40; :43; :50; 1:01; :53; :55
Nice job Jay!!
A: up to 3x140kg
B: 11min – subbed 5 kb swings @32kg
The internal rotation works wonders on deadlifts. I find it much easier to create that torque on the way down as the hamstrings are already fully engaged, now I need to perfect it on the way up.
Also no more touch and go’s, all deadlifts done from a dead stop
So glad that you are having success with internal rotation! It will take some time and I think starting from a dead stop on the floor is a great idea until you feel confident with the lift!
A. Up to 285×3
B. Performed as an EMOM, @205
Rounds completed in 20-25sec.
Didn’t feel like doing the math to stay 1:1.
Math…
A.) Worked up to 425×3
B.) 9:17 rx with 305lbs for deadlift.
Beast!
A-405×3
B- did this alone with a 1:1 rest ratio can’t to c2b yet so regular kipping pullups..deads @ 265#
1- :23
2- :42
3- :39
4- :36
5- :41
6- :34
7- :26
Nice work! Super strong!
A) 245×3 — left it here, as I’m about to get on a plane for 19 hours. My glutes and hips will be trashed enough.
B) 165 for workout. RX w Duthie @ 9:17
Have a safe trip!
A: up to 275#x3
B: used 185# for workout since I did with partner. C2b, did first 4 full rds c2b, 5th rd did 3 c2b/2 Strict. Last 2 rds strict.
12:37
C: 4min run
1 min Rest
4 min row
1 min Rest
X2
Just a little over a mile for the run and about 1800 m row total
Ew to Part C! 🙂
It wasn’t too bad at all 🙂 the extra 2xweekly conditioning has been paying off…now to get my eating back in check, I feel so sluggish and bloated 🙁 One more weekend away, and life should be a little more routine.
A. 3 reps @345
B. 7:08 alternating rounds w/ partner(7rds ea) 240# deads
C. Dummy drags/ sled pushes
Fun with dummies and sleds! Love it!
It was the worst part of the workout!
A. 3RM Deadlift (OT3M)
225, 275, 315, 375, 405×1
… got greedy
B. As Rx (1:1 w/ 265#)
Strict C2B: 22, 28, 35, 40
Kipping: 30, 27, 27
… 30s average … gave up on strict to keep the pace up.
Nice work with the strict C2B!
209 C2B pull-ups in one workout?! Am I reading that right? That’s amazing.
That’s the time (sec) not the count …
That was embarrassing. Thanks for explaining.
A. 150kgx3.
B. Work:rest 1:1. 25-30 seconds per round with 100kg. #unbroken ?
Whoot! Great job!
no partner today, so decided to do alternative workout:
A: 4 rounds of:
90 sec.rope climbs
90 sec strict push-ups
1 minute rest
B: 5 rounds of:
1 minute American KB swings (24kg)
1 minute rest
Results:
Warm up: 2.5km row
A: 19 ropes (with legs) / 75 push-ups
B: 103 RX
C: Tabata: DB (25lbs) sit-ups; 10 minutes Assault Bike
MHR 176 (HR graph below)
Pretty cool! Are you wearing a FItBit? Does this graph include your warm-up time?
No. I use Wahoo TICKRX and Garmin VivoActive HR. Graph include everything (warmup, a,b and c part)