PERFORMANCE
Warm-Up.
Two sets of:
50-foot Kettlebell Suitcase Carry, left
50-foot Kettlebell Suitcase Carry, right
Dead Bug x 30 seconds
Followed by…
Two sets of:
Single-Kettlebell Sumo Deadlift x 12-20 reps
Kettlebell Romanian Deadlift x 6-8 reps @ 3111 tempo
Then…
A.
Three sets of:
Deadlift With Eccentric Pause x 8 reps @ 55-65% of 1-RM Deadlift
Rest as needed
*Pause for 1-2 full seconds at the mid-patella as you lower the bar. Then let the barbell settle on the ground, open your palm, re-grip and perform the next lift. The focus should be on perfect position and control – adjust the loads as needed to maintain that focus.
B.
“The Devil’s Advocate”
Three rounds for time of:
20/15 Calories of Assault Bike
10 Dumbbell Devil’s Presses (50/35 lbs)
Compare results to October 25, 2021.
A)
3 sets @ 205#
B. 7:39
A. 225-235-245
B. 7:46 Rx
Getting back on the horse here after stumbling for a few weeks.
22.3 cap at cap at 1 bmu 157 reps
A. Three sets of 8 at 235, 255, 255
B. Fitness version done with 25 rower cals and 80 lb kbs swings
9:11
It’s good to be back after it following a week across the pond.
It’s good to have you back!! Outstanding work today!
A. Deadlift with Eccentric Pause x 8 – 135# / 140 / 145 B. The Devil’s Advocate – 9:45 3 Rounds 15 Cal AB – 1:24 / 1:36 / 1:33 10 DB Devil’s Press @ 30# DBs – all UB ***10s slower than 10/25/21..but only use 25# DBs back in Oct…so I call today a win…especially since my AB was 32s faster overall! C. 4 Sets for Quality Banded Pallof Hold x 30s (10 twisting reps then hold remaining 30s) Plank x 1:00 – mixed it up prone/side/full body ext BW Hip Thrusts x 30 (10 single leg each side/10… Read more »
Great day! Way to push the pace on the AB and with the higher weight too!
Thanx Mike…sometimes I just give into the agony, but I’m really trying to focus on pushing myself a little harder on those things (ie..AB).
Solid time Candy ????
Wod:
9’11”
15kg devil’s presses kill me
A.
@120 lb
B.
30cal row
10 dumbell devil press @50lb
7’25″”
A. @165lb
B.
29cal Row
50lb DBs Devil’s Press
9:56 (big improvement over 11:36 when we last did this)
A. Deadlift with eccentric pause
135, 165, 185, 185
B.
20 cal Echo bike
45# devil’s press (heaviest dumbbells I’ve got)
11:35
M55
Subbed 29 cal row and 35lb DB
10:20. Last time 16:17. Not sure why last time was so slow.
Just looked at my last time. I did 4 rounds, instead of 3
Warmup done
A. DL 3×8 with pause
Done at 90kg
Nowhere near 55-65% but just gaining some confidence in my right arm ????
B. Devils advocate 3rds of
20 cal AB
10 devils press @22.5kg LA 17.5kg RA
9’17
Nice little way to start a Monday morning ????
Nice work Al…good to see you getting some action with the baby arm!!
Thanks Candy, trying to match it up with the other one slowly but surely!! ????
Well done Al!
Thanks Mike, did you come to ??????????
Yeah I was in London for a week for work.