Workout of the Day
A.
Build to a heavy-ish 3-rep Deadlift
B.
Three rounds for time of:
345/225 lb Deadlift x 7 reps
Muscle-Ups x 7 reps
and then immediately after,
Three rounds for time of:
21 Wall Ball Shots
21 Toes to Bar
and then immediately after,
28 Burpee Box Jump-Overs
May 11, 2012 Competition Program
May 18, 2012 Competition Program
May 25, 2012 Competition Program
Straight in!!
The first two parts took:9:50
Deadlifts: unbroken
Muscle ups: 7/(5:2)/(2:2:2:1)
Wallballs: 11/10 for all
Ttb: (11:10)/(11:10)/(5:5:5:6)
Then one of the coaches turned the clock off at 11:42 when I was around 18 reps in!
I then finished the last 10 in around 1 min.
Finishing time was just shy of 13minutes I think
Nice work man, world record pace!
Thanks Link. When u hitting this? It plays into my strengths so enjoyed it. Wish I was performing it in a couple of weeks though!
I’ll do it in a couple hours, but I doubt I’m sub-15.
Tino, you are beast!
It’s a testiment to Cj’s programming over the last 18 months
A.
2 rds as rx’d
7 DL 155kg(5=PR!, 2)(2, 2, 2,1)
7 MU (3, 1, 2, 1)(4, 2, 1)
≈ 9+ mins
Scaled it, but still very happy with this. 1st round of MU’s took almost 4!! mins tho. I started bleeding like a pig and searched for tape and couldn’t find any… it was ridiculous. 2nd round MU’s took 1:15 by comparison. Just happy I can do them pain free, so whatever!
B.
3 rds
21 WB 5kg
21 TTB
≈ 7+ mins
No 9kg ball at gym
C.
28 BBJO
≈3 mins
Total 19:40
Thanks for posting early CJ.
A. 405 X 1 (I missed that it was a heavy-ish and worked up to a heavy 1)
B. Total time 21:00
Deadlift/Muscle-ups – 10 minutes
Deadlifts went 7,3/2/2,4/3. Muscle-ups all singles.
Wallballs/T2Bar – 6-7 minutes
Unbroken wallball shots
T2Bs 7/7/7, 6/4/4/4/3, 4/4/4/4/5
Burpee box jumps – 4+ minutes
Agonizingly slow. I was pretty spent at this point
A: Worked up to a 1RM of 385. Pathetic. I back squat 15 pounds more than I deadlift. If anyone has a good deadlift program or assistance work protocol to follow, please share. I’m open to just about anything at this point.
B: 8:20 (Used 225 here because my back was fried from maxing out)
C: 7:43
D: 4:12
Rob,
Your statement about Part B. should give you a clue.
Lock your back and use your LEGS to LIFT the weight.
I think there was a vid. on CF home site recently and the guy stated that Deadlift was NOT a back exercise. Might have been Kelly S.??
Not trying to be smarty pants, just sayin’.
Thanks! I’ll keep that in mind for next time.
try to add some glute-ham raises in your warm-up or as supplemental work on our squat days. This should help you strength up those hamstrings.
Also you probably need some glute-activation excerises addded in. If your strong enough to backsquat 400, you should be strong enough to deadlift at least that much. It might just be a nueromuscular problem.
Great idea. Thanks Link!
A. Worked to 405 for 3 reps
B. 6:30 rx
C. 6:33 rx
D. 2:52
15:55 total working time
A: Built up to a triple at 395.
C: 19:14, paced the first part at about 7:15 but still struggled through the second part finishing in about 15min. Burpees BJ were just lay down and crawl up for the most part.
A.
315×3
B.
225DL/2x ea.ring chin/dip =1
9:17
C.
21x wb
21x 3/4 Evil Wheels
6:26
D.
2:04
A.
6x 100 kg
3x 140 kg
3x 160 kg
3x 180 kg
3x 190 kg
B.
150 kg DL
Ring Dips
3:49
C.
4:15
D.
1:49
A.) still have a lagging injury from dead lifting 435lb about 2 months ago now so I’m slowly recovering from that so didn’t go higher then 255lb which is the highest weight I’ve done since the injury so that’s a plus.
B.) I did a 245 deadlift and it felt ok but still a uncomfortable feeling, muscle ups were decent did 4 or 3 unbroken every time on the rings.
C.) wall balls felt the lightest they have ever felt did all unbroken and TTB did about 10 every time on.
D.) box jump burpees went smoothly.
Overall time was 21:00
A. DL is a weak movement. Pr is only 400and that was two years ago.
Quit at 295# for a triple
B. Scaled big time. DL done with 275#, felt heavy.
Total working time 20:25
A: Built up to 400 lb.
B:
First Part (16:55) – All DL – unbroken, All MU – singles
Second Part (9:42) – All WB – unbroken, TTB – first 10 or 11 of each set unbroken, lost my rhythm in two sets and could not get it back to save my life BUT have gotten more efficient at these since Open 12.3
Third Part (4:45)
31:19 Total Time
a. 180kg
b. DL ub for the first set and then 5-2 and next round 4-2-1
MU first set was 4-2-1 and down hill from there next two rounds. missed a lot of MUs because I kept trying to push it. This probably took me about 13/14 mins? pretty slow
-wb/t2b about 7 min, wall balls were better and TTB were always sets greater than 7.
-BBJ about 3/4 min? Did these without stopping at all. Really like burpee boxjumps just a grind and you keep moving, all tenacity. Used the 30″ box.
about 25 min total, muscle ups messed me up. Still would rather do this than the 50/40/30 workout.
A. Only went to 345# here and used 315# for the WOD, props to everyone for checking their times on each part of the triplet.
B. 21.32, like I said, modded to 315