Dynamic Mobility, Activation and Warm-Up
Band Assisted Pec Stretch x 45 seconds per side
Band Assisted Tricep Stretch x 45 seconds per side
Band Assisted Hamstring Pulse x 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.
Take 12 minutes to build up to your appropriate deadlift weight for “Linda”
Take 10 minutes to build up to your appropriate bench press weight for “Linda”
B.
35-49:
“Linda”
10-9-8-7-6-5-4-3-2-1
Deadlift (295/220 lbs)
Bench Press (195/135 lbs)
Squat Clean (145/105 lbs)
50-54:
“Linda”
10-9-8-7-6-5-4-3-2-1
Deadlift (255/185 lbs)
Bench Press (155/115 lbs)
Squat Clean (125/85 lbs)
55+:
“Linda”
10-9-8-7-6-5-4-3-2-1
Deadlift (220/155 lbs)
Bench Press (125/85 lbs)
Squat Clean (95/65 lbs)
Time Cap: 17 minutes
Note:
You all get to test this with the first round of Regional athletes! Please adjust the weight if needed and adhere to the time cap.
Did 265/175/135 and only finished the round of 7 (102) in the time cap. Broke up and paced the beginning too much. Hats off to those that finished and the regional competitors!
Ouch 114
Scaled some 295 DL 155 B 145 squat
I should of scaled the DL 295 is 80% 1RM
That was a tough one
Oh yes Doug!
141 (4 DLs) at time cap, 22:12 to finish this ‘fun’. UB deadlifts, broke up the benches once per set, UB cleans. Some impressive stuff at regionals…
This was hard but fun. I love this exercises. I just need to get stronger…70 kg on bench is my 85% max, 115 kg on deadlift 72% and 55 kg on clean 65%
I made 99 reps 🙂
Used 245/155/115, which is about Rx for my bodyweight (155). DLs and Bench Press unbroken. Cleans fast singles. 17:16, just over the time cap.
Nice job Mike!
A. done
B. Had to scale this: dl: 160#, bench: 95#, clean 85# got 103
then did some band rev v-ups and back to wall hs holds from Friday’s wkout.
15:56; scaled the DL down to 185 but used a regular bar instead of the trap bar. Lower back felt good, everything else RX as per Masters 55.
Nice work Sheldon!
Murph! Did Murph early with my husband and son, since my hubby won’t be in town next weekend. Time: 83 minutes. 🙂 This year I did it straight through, not rushing (super casual, helping my son, etc.), with a 15# vest. Last year I did it partitioned with a vest and my time was 76 minutes, so I’d say this went pretty well. :)The pull ups were fine, the squats were fine, but the push ups…OMG. They took forEVER. 🙂 Feeling pretty good and not too taxed. 🙂 And now I know it’s not that bad to go straight through!… Read more »
I think I bit off more than I could chew… Tried to stay Rx (50-54) where I thought I could, so only scaled the bench press to 105# (my 1RM is 138#). Well, I got through rounds 10, 9, and 8… that’s it. Probably should have scaled the DL to 165#, especially since I haven’t really being doing DLs, but felt okay in warm-up. The cleans at 85# were fine. Did DLs in singles from the start. Broke up bench presses into sets of 3 or 2. Could do cleans in two sets. Certainly puts what the Regionals athletes do… Read more »
B. 16:20. Scaled the 35-49 weights, my bench is nowhere near that much. Deadlifts and bench unbroken.
So close so I finished. 17:15. All DL UB. Cleans all singles
Great job Keith!
DMA done
B. 119 reps (1 clean short of 6 full rounds) scaled weight for bench press to 65# because of sore left shoulder
Did band rev V ups and back to wall HS holds from Friday’s workout
Ouch! Made it through bench and deadlifts in the round of 5’s. Since two weeks ago was my first bench press in 4 years, was concerned with 125. Used 105 and, ironically, it was the only movement I stayed unbroken on.
Awesome Marc!
Caught up with last weeks bench & floor press.
2 x 5min run. 5min ski. 5min AAB. 5min rest. With 10kg vest.
My quads are feeling the belt squats.
Fun day today Stephen!!
Cleared 5’s. The way I was feeling I wouldn’t of made 20 minutes I don’t think.
Have a great weekend.
136 reps male 40-44. Fun work. ?
Got through the round of 3 and 4 reps. That was a fund rip your head and go workout!
Killed as well Tom nice job.
15:34
Hell yes
Your a Bad Man Rob. Holy F.
Haha. I had to spit up the Bench due to shoulder feeling dodgy. DL UB and cleans were in 2/3 reps. This workout is much easier fresh – I.e no triple 3 a few hours before. Regionals times are probably hugely affected by the event 1.
Yeahhhhhh Rob!!!
Wow!
Still letting wrist recover should I replace squat clean with a high pull or a front squat?
I would say FS…
Oh neither! I’d do a back squat but take it from the rack every time.
Improvised Linda (on the road) with a 24 kg kettlebell:
– 27-24-21-18-15-12 swings,
– 20-18-16-14-12-5 push-press and
– 10-9-8-7-8 alt. snatches.
Fun Markus!!
Would have loved to do LINDA since I have never done it.