A.
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 75% x 2 reps
*Set 5 – 85% x 2 reps
Rest 3 minutes between sets.
B.
Three rounds for time of:
Run 400 Meters
20 Kettlebell Swings (32/24 kg)
Run 400 Meters
10 Burpees
A. Bryan – 180#, 215#, 250#, 270#, 305#.
DL- 165, 205, 235, 255, 285
WOD- 20:57 Rx’d
Just finished this one:
A: 265,315,375,425,455 x2/e
B: had to abbreviate- 32kg swings x70 UB
A. Done, based off of 400
B. 14:54. Tough.
A. 230 1 RM so, 115, 135, 165, 175, 195
B. 45# KB
16:24
The runs were slower then my max effort because I’m fighting a chest cold.
A. Went off 410 lb 1-RM, so finished at 350 lbs.
B. 70 lb DB for swings: 15:20
Doing the runs on the treadmill aren’t fun.
A: 135, 155, 175, 205, 235. Haven’t maxed on deadlift but felt pretty good.
B: 13:11 Snowing and had to share erg row. So did 250m row and double unders (mostly singles for me) for the same time every other. 24kg kettle. It skewed the time but was a good workout.
A: 185/225/275/295/315
Bonus round : 75 yards of tire flips. (About 40 of the BFT) “big f’ing tire)
B: 4:55/5:45/5:26- 16:06 rx
Based on 450. 225, 275, 315, 335, 385
Part B: 9:22 RX
A. 147.5
/177/
206.5
/221
/236
Based off 295 1 RM
B. 14:26 Rx
A.155/185/215/245/260 passed off 305#. … messed up the math 2nd to last set went 15# heavier.
B. Rx
19:52
stupid running
A. 205X8, 245X6, 285X4, 310X2, 350X2-410-1 RM
B. 20:01 with 55# DB for KBS
Looking forward to doing this one outdoors in warmer weather with no clothing transition
A: completed – 152kg 1RM
B: 20:30 at 24kg and subbed 25cal AB for run
A) Completed based off of 300 1RM
B) 25:11 *plenty of moving around between treadmill and kettlebell area
Did yesterday’s-missed it, and the workout addressed many of my weaknesses. I’ll try to make up today’s deadlifts this evening.
A.
1) 3x Weighted C2B-25/35/40/45-missed touching chest on final rep.
2) 60 sec Nose to wall handstand hold- very tough for me.
3) 60 sec hollow hold-also tough.
B. As Rx
2+15/2/2
Ran out of push ups.
I am looking for recommendations on a supplemental program to help improve my midline strength and stability, and also my overhead strength and stability.
A. based on 280 guesstimate
B. Sub’d 2min of A/Dyne and 24k kb
22:01
While watching engine masters youtube tech series
A. Deadlift @ 315 1RM
165/195/225/245/275
B. 22min26
Subd run for 500m row (it’s -7c outside with winds up to 70kmh)
A. Deadlift as Rx
8 x 225, 6 x 260, 4 x 305, 2 x 325, 2 x 370
B. As Rx (hybrid swings) – 14:45
… pushed the pace in the first round and did my best to hold on …
Sub-15! Fastest time so far!!
A. Rx@415 1rm. Did 1 rep @405 at the end cuz any day over 400 is a good day.
B. 15:30 Rx. Was aiming for sub 15 but couldn’t pull it out. Those heavy deads take a toll on running.
So strong!! And so fast!
That’s the goal anyway. For someone who falls within the masters division now, I’ll take it.
I have never maxed on dead lift so went off of 250 lb and adjusted slightly.
A. 135# x8, 155# x6, 175# x5, 185 x5, 225 x5. In 3 minute rest completed 10 reps GHD.
B. 18′ 49″ with 50 lb kb – heaviest the gym has. (It took treadmill 26″ to get up to speed, ea rd pretty aggrivating).
Love how you are making it work though! How did the DL feel?
Felt good! I should have gone heavier but I live and learn. I will max soon.