Workout of the Day
A.
Six sets of:
Deadlift
*Set 1 – 6 reps
*Set 2 – 4 reps
*Set 3 – 2 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 2 reps
(Loading example – 315 x 6, 345 x 4, 375 x 2, 320 x 6, 350 x 4, 380 x 2)
Rest 4 minutes between sets, and use that time to work on appropriate skill work on the rings – muscle-ups, ring dips, band assisted transitions, ring pull-ups, etc….
B.
Three rounds for time of:
20 Pull-Ups
40 Kettlebell Swings (24/16 kg)
A) 225/255/290/245/275/315
Kept these light again today. Still building confidence while I nurse the back strain. Feeling better though.
B) Darren: 7:19
Ken 7:54
A) 225/255/295/245/275/315 – max 1RM is 330#, felt like i might have been able to exceed that today.
B)Todd: 7:53
A) 225 / 295 / 325
275 / 325 / 375
B) 12:20 – got the first round of pull ups unbroken, 30 swings, then totally hit slow motion. All mental I’m sure, but just felt gassed.
Good job to you guys on those times!
1:
Adrian:
205 | 235 | 265
215 | 245 | 270 (would have gone higher, but no more plates!)
B:
Adrian: 10:35 (53lb KB)
Elizabeth: 10:43 (35lb KB)
Damn my forearms were torched on B! My grip was giving out on the KB swings. Had to break them up in the last round more than I would have liked. I am still happy with my time though.
315, 365, 405
Woulda done thw second half, but ran outta time tweakin my tech
830 w/ 24kg