Warm-Up.
12-Minute Mobility for Hip Hinge Day
Followed by…
Three sets of:
Right-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Right) x 10 Reps
Rest as needed
Left-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Left) x 10 Reps
Rest as needed
Then…
A.
Every 90 seconds for 9 minutes (6 sets):
Speed Deadlift x 3 reps @ 70%
Reset the barbell every time on the floor…do not perform these touch and go.
B.
Every 7 minutes, for 21 minutes (3 sets) for times:
20/15 Calories of Assault Bike
100-Foot Walking Lunges with Farmer’s Hold (24/16 kg)
Warmup
24kg bell for deadlift hold 20 lbs ball for over shoulder ball slams
A.
295 x3 for 6 sets
B
24kg holds and cals 8:40 total for time
Snuck a quick one in this eveneing.
A. Stayed at 275# for all sets, maybe a little light.
B. OT2M for 20 (10 sets): 13 cal AB
Time in seconds: 19/18/16/16/16/16/18/18/23/33
Couldn’t hold on at the end, quads were locking up.
A. 6 sets of 3 x 290 deadlifts every 90″
B. 2:21, 2:21, 2:18
C. 3 Rounds of
5 BMUs
max effort L-sit
Only had about 25min to get something in.
A. RX. Deadlift 6×1.1.1 #325
Deload bar for rest into B.
B. For time:
3 rounds:
20 calorie echo bike
100ft DB walking lunge #50s
7:15
Did the ugly one from the 17th. Made myself do it because I wanted to avoid it like the plague. But we don’t get better by avoiding the awful ones. Used a schwinn bike because that’s what is here. Gawwweddd! That was awful! I haven’t come that close to quitting a work out in a looooooonnnngggg time! Took a 2 min break between round 2 and 3. 15 cal bike + Pistols – 30, 24, 20, 20 – could have pushed out a few more on all rounds but wanted the rest. Scaled to 300 meters so I would get… Read more »
Deadlift / CFI MetCon (home alone)
WU
500 m row.
2 rds
Foam roll series (legs /glutes)
10 AS x30 sec pause btm
walking lunges (Driveway)
Butt kicks( Driveway)
5 PUs x3-5 sec hold btm
Deadlift
1. 365 x 5
2.405×3
3. 465 x1+ (485×3)
P1RM= 533 (should have used 465 x6-8)
3×10
1. 10x 245
2.10x 265
3. 10 x 285
B. 3 rds
20 Cal row
100 ft walking lunge (45)
Results 9:45
coached for 3 hrs.
… oops missed the % part.
A. Speed Deadlift (OT90s)
3 w/ 235, 245, 255, 265, 275, 285 (55% – 65%)
B. Every 7 minutes for 21 minutes (3 sets) of:
20 Cal AB | 2×50′ Sled Push (315#+sled)
+/- 0:50 AB – finish times 2:40, 2:53, 2:56
Dumbells of 20 Kg in each hands? or 2x 10 kg in total?
Loads are each not total … enjoy.
A. Speed DLs @ 275×3
B.
Rd:1 – 3:07 with 35lb KBs
Rd:2 – 3:27 with 50lb DBs
Rd:3 – 3:10 with 50lb DBs
A. Speed deadlifts @ 150kg Completed. Tried to go as fast as possible but to be fair its hard with 70%! B. Did a scaled down version of Tuesday nights Conditioning Every 2 mins for 3 total rounds.. Station 1 – 20 Cal bike Station 2 – 50 double unders Station 3 – 200m run Station 4 – 15 t2b Completed Bike – between 46 – 48 seconds Double unders – 20/15/15, in 1-1:10 (I’m useless at double unders) Run – 50, 50, 65 seconds T2B – 10/5, 10/3/2, 8/3/4 Gave up after 3 rounds. Good to practice double unders… Read more »