PERFORMANCE
Warm-Up.
One set of:
Farmer’s Carry x 200m
Followed by…
Two sets of:
Deadbug x 30 seconds
Kettlebell Side-Bend x 10 reps per side
Prone Plank x 30 seconds
Double Kettlebell Sumo Deadlift x 10 reps
Then…
A.
Every 2 minutes, for 12 minutes (6 sets):
Deadlift x 3 reps @ 85% of 1-RM
B.
Five rounds for time of:
24 Kettlebell Swings (32/24 kg)
12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg)
12 Pull-Ups
205 x3 set , 215 x 2 set , 225
13:46 45lbs kb
A. 425
B. 11:39
Haven’t done DL in about 6 months. 85% based off PR of 270 a million years ago and couldn’t touch that at the moment. So I worked up to 85%
A. DL x 3
155, 175, 195, 215, 225, 230
B. This hurt so bad!
14:22 RX
My grip was shot!
A. All sets at 340
B. 13:27
A. Worked my way up to 365# – haven’t gone heavy in a while and wanted to work up to 85% cause I’m pretty sure I can’t hit my 100% at the moment
B. 3 rounds Rx – 9:50
Same! 😂
A. E2MOM for 12 DL 3 reps:
Deadlift x 3 reps @ 320#
B. 5 rnds for time: 13:55
24 Kettlebell Swings (32 kg)
12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32 kg)
12 Pull-Ups
Tore my hand at round 5 🤦♂️
RX
A: @405
B: 15:25
A. All sets 235#
B. 15:55
Impressive! You are strong AF. 😊
Thanks Janelle! Great job on the workout!
A. Deadlift x 3 – based off 240# – all at 205#
***Got to use my new Invictus Fitness 2Pood belt today..wow..what a difference that makes hitting the glutes and hams and not using the back at all!
B. 5 Rounds for time – RX – 12:21
24 KBS @ 24kg – all UB Russian
12 Alt Rev lunges w/ KB goblet hold @ 24kg – all UB
12 Pull Ups (6 strict/6 kipping) – 6/6, 6/6, 3/2/1/6, 3/2/1/6, 2/2/1/1/6
***I usually don’t mind KBS..but damn these were definitely energy burners today!
Wow candy! Amazing time!
Only time for B today
5 rds
24 Russian kb swing 40lb db
12 alt reverse lunges gob hold 40lb
12 pull-ups
12:07
Great work Jeremy…that’s FAST!
Thank you! Same to you! Also great job on dl!
Yesterday:
A Bench – up to 125. I never do bench because it tends to aggravate the elbow.
B. This was brutal. In every way.
3 rounds with bar dips instead of ring.
I have 45 sec left but was so fried I couldn’t get anymore HSPU.
That’s an impressive bench # for never doing it..good work!
Thanks Candy, your time today was nuts! Good job! 😊
Thanx..i’m on vacation (stay-cation) this week…it’s really remarkable what one can actually do when properly rested.
Yesterday’s workout
Bench press up to 195×3 for 5 sets. I have some tightness in one of my pecs, and I wanted to play that safe.
Metcon: 3+4
Chest and triceps were smoked from this one!
Great work to everyone who crushed it yesterday!
Smart move with the bench Mike…outstanding metcon!
255 for deads
16:14
Subbed Russian swings and 50lb KB
A. Deficit (45 eco plate)
B. 13:16
Deficit at 85% is no joke…outstanding Kyle!
A. 6×3 120kg
B. 14:47 @28kg