PERFORMANCE
Warm-Up.
Two sets of:
Kettlebell Suitcase Deadlift x 5, right side
Kettlebell Suitcase Carry x 50 feet, right side
Kettlebell Suitcase Deadlift x 5, left side
Kettlebell Suitcase Carry x 50 feet, left side
Followed by…
Two sets of:
Assault Bike x 60 seconds
Kettlebell Sumo Deadlift x 12-20 reps
Then…
A.
Every 2 minutes, for 16 minutes (8 sets):
Deadlift x 3 reps @ 77.5% of 1-RM
B.
Five rounds for time of:
15/10 Calories of Assault Bike
10 Devil’s Presses (50/35 lb DBs)
210#
12:00 pe80
#315 DL all sets
Rx: 13:08
A. Worked up to #230
B. 5 Rounds
– 15 Cal Row
– 10 #30 DB Devil Presses
13:51 Min
Forgot to post earlier.
Yesterday’s workout
A. Clean and jerk up to 185
B. Yesterday’s metcon
11:42
A. EMOM for 10’
5 strict pull ups
GHDs to 45” (10,10,8,8,8,6,6,6,6,6)
B. Back Squat every 2:30 for 8 sets
2×240,2×275,1×295,1×310,1×325,1×335, 1×335, 1×335
C. 5 sets of:
15 cal Echo Bike
10 Devil’s Press (55s)
14:03
B)
21 cal row
40# DP
19:52
Round 1: 3:30
Remaining Rounds ~4:00
Yesterday’s
A. Clean & Jerk – 155. Matching PR
B. 11:24 – RX
Thought that everyone was doing like 8 min and was discouraged until I looked again and wasn’t too far behind. My pull ups were slow and controlled and I tried to keep everything tight so I wouldn’t perpetuate my shoulder injury.
Clean & jerks were touch and go.
5/4, 4/3/2, 3/3/3.
Trying to get better at that.
A. All sets at 215#
B. 14:33 on echo bike
Tried to mix yesterday and todays workouts
Emom 2 min clean and jerk
135 135 165 165 185
205 205 215 235 245
4 rds
Run 250
10 pull-ups
10 devil press 40s
11:36
I like your version better. ????
Shoot it wasn’t easy! Grip was a booger!
38/m/255
Coming of vacation induced low back crankiness used 405 as max
A. 315 alt reg and sumo dead’s
B. Burpee things suck. 18:05 RX.
5 min Nasal Breathing Only Row – 1147m / 69 cal
***Hit these number last Sat and again today…my best NB row!
A. Clean & Jerk x 1
55#, 65, 75, 85, 95, 105, 110, 115, 120, 125(f,f), 115, 115, 115
***failed the jerk on the last 3 sets of 115#
Superset first 6 sets with Ab45s x 5 reps w/ 5s hold, and 6 sets with reclined field goals x 5 reps w/ 5s hold
Short on time and energy today…nixed the metcon!
1. 125kg
2. 14’04”. 10 cal/10 dp
A. Worked off 550 1RM
425# x 3 for all 8 sets
Taking the conditioning off, feeling beat up from this week and under slept.
Have a great day everyone, get after it!
Great work on those DLs Getty!! Get some rest!
8×3 @ 405#
800m w/ prowler sled (5x150m + 50m)
Slight lower back tweak on that last set. Decided not to do anymore hip hinge movements today so I opted to do some sled work. I’m 37 now… Suppose I need to stretch more ????????
Mobility isn’t sexy..but it sure is important..almost all of my workouts start with minimum 20 min mobility! But then again I’m soon to be 51…so there’s that ????
I would love a sled..looks like fun!
1) 150kg x 3reps
2) 17’30”
Great job Juan!
A) worked up to 275
B) 1321
Great work Zach!