Dynamic Mobility, Activation and Warm-Up
Band Assisted Pec Stretch x 45 seconds per side
Band Assisted Tricep Stretch 45 seconds per side
and then …
Bicep Curls x 5 reps
Bicep Curls with nuetral grip x 5 reps
Overhead Lateral Raise x 5 reps
Overhead Nuetral Grip Raise x 5 reps
A.
Strict Press
x 6 reps
x 4 reps
x 2 rep
x 6 reps
x 4 reps
x 2 rep
Use this format to build to a heavy double.
B.
“DT”
Five rounds for time of:
12 Deadlift
9 Hang Power Cleans
6 Push Jerk
35-49: 155/105 lbs
50-54: 135/95 lbs
55+: 115/75 lbs
Rest 3 minutes and then …
For time:
Row 2000 Meters
C.
For time:
30 Hand Plank Arch/Hollows with feet on 18″ box @ 2020
30 Limbo Twists (each side, 60 total) @ 2110
M40 +
A- 55-60-65 – 57.5- 62.5 – 67.5 Heavy
B- First time DT for me – 70 kg 16.20 ? nice workout But i feel Bad. Row After 3’ 7.53.
C- Done
A: 95 / 115 / 130 then 100 / 120 / 132 B. Less said the better. Tried 135 for ONE round and just too hard. Moved to 115. Still too hard for me. I figured out, I think, in the final round that racking isn’t the way to go. I started recycling as soon as the clean was vaguely done and was push jerking in a more push press recycle style. Is that how people go so fast? Anyway, I have a new goal of getting it done at rx by the time I hit 50! Row was 7.54.… Read more »
A)105/115/125/110/120/135#
B) Did DT w/50# DBs 10:35/ 8:14 row
C) Done
A. 95/135/165-135/155/185
B. 12:42 for DT (almost 2 min better pr thanks Nichole!)
DMA Done
A. Built to 65kg
B. @ 60kg 6:00 / 2k 7:30
C. Done
How many day to get rid of the flu? Gee….
A. 132/141/149/141/149/163 lb
B. (155 lb) 9:40, then 7:58 Row First Time doing DT
C.Done
Bench Press 3 x 10 and Biceps Curls 3 x 10
A. 75/85/95 85/95/105
B. 7:40 and 8:42
Hard to push on DT knowing I had the row. But I still died on the row anyways…. ?
All rounds of DT as 11, 1+8, 1+6 if that makes sense. Just took some extra time on the transitions bc of row.
C. Skipped and did some GHD and Turkish Get Ups instead.
A. 95/115/135/105/120/140
B. (155) 12:50, then 8:14 row
C. Done.
Way to be!
Thanks Tom!
A. 115/130/145/125/140/165
B. 10:44 DT (PR), then 7:43 row
C. Done
Great week!
Great job Joe!
Thanks Tom! Hope you get some sleep tonight!
A: 55/65/75/65/75/85…then didn’t build back up the ladder but got 95#×2.
B1: 9:15 I dont think ive ever done DT before. But felt i could have cut some time off. I had 1 rd where i accidently did 9 push jerks? I wanted in the 8’s…but now i have a reference point! My hang power cleans were so fast today. Working all of those high hang and tall cleans have really helped. They felt “almost” effortless.
B2: 8:41this was rough!
Then did a little durantes core
5 Rounds
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 second Hollow Hold
59/5’9″/160
A. 65, 75, 85, 75, 85, 95
B1. 12:00. Compare to 12:54 on May 2, 2018.
B2. 8:56. Not much fun after DT! About 1 minute behind my 2k PR.
C. done
Nice work Marc – pulling a 2k is tough after DT!
Thank you Nichole.
A : press up to 2 lifts : 45 kg
B : 9:21 ( after a new round of stumick flue) sick of been unwell ?
Row : 8 :24
C : did some core
Oh no Tine – I hope you are better!!
Thank you – Me too ☺️ It’s a lot better already
Was my time on dt ok?? I haven’t done this before
Great!
Training-Weekend at TYROLEAN WARRIORS
A. 50/55/60, 55/60/65 and 60/65/70
B. Later
C. Later
A. 95/115/135/105/125/145
B. 11:12 after 4 hours sleep
B1. 8:22
C. 4:40
Great DT time!
8:32 is my pr today was bad
Wow!
So fast – now get some rest!
Assuming it’s 5 rounds of 12-9-6…?
Think the same