A.
Take 15-20 minutes and build to a heavy, but not necessarily 3-RM Deadlift
If you lose positioning or mechanics, your set is over.
B.
Complete rounds of 15, 12 and 9 reps for time of:
Deadlift (1.25 x bodyweight for males/bodyweight for females)
Pull-Ups
Push-Ups
Did it today.
A. 305# (New PR by 10#)
B. 7:59 at 225#. (BW: 180).
A. 405×3
B. 3:40 Rx with 240
A.
Up to 365×3
B.
240# BE 185#
7:46
C.
Core work, Pistols
A. 100kg and stop on this beause still feel a little my back
B. Deadlift at 80kg so its bodyweight time 5:47
A. 120kg at nice 3 reps there was room for 125 but was tired after this week so i left it for next time
B. 7:46 DL – 90kg BW 79kg too tired after this week to take 100kg at this workout.
Looking forward for some rest durign the weekend
A. 85kgx3
B. 6:43 DL-bw 63kg /ring row/push-ups
10min airbike
4x8rep dumbell biceps curls
A. Deadlift
Warmed up then E2MOTM for 8min (4 sets)
3×315
10lb more then last time. Hand could grip it better today.
B. 8:00
Lost some time attaching grip aid and hand To DL bar. Did supine ring rows w/ feet elevated on box.
A: 265 x 3. PR for me.
B: Rx body weight of 165 x 1.25 = 205.
7:14 – A little disappointed with my time but not bad. DL 15, 7/5, 6/3. Push-ups unbroken. Pull ups 10/5, 6/6, 5/4. I just could not maintain a good kip.
Way to PR man!! Good job
Thanks, Chad. DLs have never been my thing so it has been a pleasant surprise to see good improvements.
Recovering from Murph…swam 500m and sat in sauna
I support this.
Garage style no time to get in the gym
A. 315 (ran out of weight)
B. 4:12 225DL
A. 315 x 3 — post surgery PR!
B. Rx w/ 190 lbs: 3’19” (all unbroken) — BW: 150
A. Warmed up with 135, 205, 225 then 4×265, 3×285, failed 305 then 3×305 (PR) (1 rm is 345). Do you guys touch and go here? I’d be lying if I tried to pretend I could’ve done these x1 back to back 3 times. I mean touch and go but slowly and with proper technique as far as I know. Just wondering B. 4:52. Goal was sub 5, wanted to do well since these are all in my wheelhouse relatively speaking. Wanted to get it UB bad and I was able to get the DL and push ups but ended… Read more »
A. Worked up to 415# x 3…did sets at 225, 275, 315, 365, 405, 415
B. Added Strict pull ups and Strict HSPU (instead of pushups), 245# for DL (195 BW) – 7:59…all DLs u/b, strict pull ups were the hardest, SHSPU 15, 10/2, 7/2
…missed yesterday and my gym got 30# wall balls in today so finished with 4 rds of 10 Wall balls, 50 meter farmers carry (2×106# KBs), 15 GHD situps.
A. 330×3 (current 1RM!) can’t wait to retest DL max.
B. Rx’d with 205lb bar (bw 165lb). 2:59. All UB
wow dude, you’ve just been killing it, amazing work
That is seriously fast. Nicely done, sir.
Nailed it with today’s top time!
Thanks everyone – DL’S for volume were a weakness I discovered 2 opens ago. I was pumped when we repeated 16.4 this year so I could retest.
Dustin is the winner today – 2:41. Insane!
A. – used 150 lbs. of resistance bands over bar, had 295 on bar for 3. Felt good.
B. 4:09 – 225 on bar
A. 285 bench press back a little tight for deads
B. 2:41 210 dead rx felt great today
You smoked this one bro! Nice work!!
Thanks brother u smashed it also!
AWESOME JOB DUSTIN!!!
A. 435 deadlift triple
B. 250 pound deadlift and finished in 5:23.
Can anyone help me with my comments being flagged as spam? I’m hoping someone reads this before it gets taken down like all my other posts.
I read your post. Nice job on the DL!
A. Worked up to 335
B. 265 deads, I was draaaaaaging on this one today 11:47 ?
Does anyone have any good ideas for movements I can sub during the metcons for upper body with my torn rotator cuff? I’m committed to staying active up to, and even after surgery, but obviously want to be safe. Pull-ups, push-ups, overhead pressing all off limits right now. Hoping someone has a few suggestions I haven’t thought of. 🙂
The only thing i can think of, and i’m not so sure it will be safe for you, are lazy kb swings; the main drive is in the hip and you get some resistance from the kb to your upper body
Thanks Jorge. It’s strangely the negative part of the KB swing that hurts it, if that makes sense.
I was thinking about you – sorry to hear the news – no foam roller is going to help with that – keep your spirit up.
Thanks so much Chris. I was bummed too, but am committed to staying positive. 🙂
My results from today: A. Deadlift x 3 Warmed starting w/ 135# then worked up to 275# x 3 reps which is the most I have pulled from the ground in 3+ years (due to injuries). This is also the first time since August when I started deadlifting and squatting again that my deadlift is higher than my squat. Whoot!! B. Five Sets: Prowler Push x 50 yards (25 uprights/25 low bar) Rest 60 seconds Wall Climbs x 5 Rest 60 seconds C. Three Sets Supplemental Work: Band Pull-Aparts x 20 Russian Twists x 20 Banded Hip Bridges x 20… Read more »