PERFORMANCE
Warm-Up.
Elephant March x 20 (slow and controlled)
*Set up your barbell with weights. This will be your hand hold. Hinge at the hip and place your feet behind the bar far enough that your back is flat with your knees bent. You should look like a table. Extend one knee at a time WITHOUT raising your hips! As you are going through the 20 reps, focus on gripping the ground with your feet and feeling the internal rotation of the hip as you extend that side. Make sure to squeeze your quad at the top.
Followed by…
Static Hang x 60-90 seconds
Followed by…
Banded Good Mornings x 10 reps @ 2011 tempo
Followed by…
Static Hang x 60-90 seconds
Followed by…
Banded Good Mornings x 20 reps quickly
Then…
A.
“DT”
Five rounds for time of:
12 Deadlifts (155/105 lbs)
9 Hang Power Cleans (155/105 lbs)
6 Shoulder to Overhead (155/105 lbs)
Compare results to March 29, 2021.
B.
Every 90 seconds, for 12 minutes (2 sets):
Station 1 – 60 seconds of Barbell Hip Thrusts @ 20X1
Station 2 – 60 seconds of Prone Banded Hamstring Curls @ 2010
Station 3 – 60 seconds of Supine Ring Rows @ 2111
Station 4 – 60 seconds of Ab-Wheel Roll-Outs @ 3011
DT
7’59”
DT: 8:17 – New PR – previous was 9:09 and last time was 9:23.
Messed around with some ab work. My abs are WEAK AF!
A. “DT Light” 105# – 7:35
B. Done
… barbell cycling = exploring heart rate – who knew? … how I ever did this Rx is a mystery.
i wonder how i did anything Rx after every workout haha
95 lbs on DT
Hell yeah
8:36 for a huge PR (8:59 from last)
Still REALLY hate this workout.
The rest done
With GHDs facing down
Ring rows
And GHD sit ups
2 sets, 1 min each. For quality not reps
Boom! That’s a sick time, great job – and yea, it’s def one i groan and dread whenever i see it scheduled
A – 13:44 Rx… basically 2:00 slower than PR but just happy to metcon again
B – only had time to do ab wheel and hammy curls… used my daughter’s penny board for these haha
A. 6:36 – PR by 14 seconds 😃
B. Done
that is sick work!!!
Whoa.
Only had time for DT this morning (thank goodness, 🥵)
RX @ 155# in 11:30
Knocked out the first set in 1:30– bad idea. I was able to knock out all the sets unbroken but was sucking wind after set 2. Needed about 20-30s between sets.
Did the warm up and tried to get RX DT to feel “ok”..not happening..reduced the weight…still not happening. I just did Christine yesterday..so I finally told myself to stop the frustration and just skip it and move on. Today went like this 4 Rounds for quality 15 GHD hip ext @ 20X1 + 20s Hold 15 Leg Ext @ 2010 – 80# 15 Hamstring curls @ 2010 – 45# 15 Supine Ring Rows @ 2111 15 Ab-Wheel Roll Outs @ 3011 ***Note to self…not every workout has to spike the heart rate or be a race against the clock…slow and… Read more »
Well said Candy! I decided to make Luke and myself do yoga on weekends here and there, thinking it would be easy. It’s not 😳 We look like fools! And we always come out sweaty!
right on!
A: scaled
Weight: 105lbs
Time: 14:43
Great work Neil!
M54
10:59 @ 115
Previous 5/22/2019 12:20 @ 115
Shan…the PR STAR!!!! Congrats!
Thanks!
First session back after 2 months working and holiday, was always going to be tough after only having done the odd run!!
Warmup done ✅
A. DT FT
17’19
First round done @70kg rx but was clear I had to drop it down 5kg to get it done! Wasn’t my worst time at this, so I’ll take that as a positive!
B. Done ☑️
Hope everyone has kept well, and looking forward to getting back into it over the next few months 👍
Great to have you back Al!
Thanks Mike 👍
Holy hell..who is this new guy?? LOL…welcome back Al…we have missed you!
Haha, thanks Candy!! Well done for getting through the workout!!
My dude!!! He returns!!!
Thanks Mugu, massive PB nice well done!!
welcome back – mad props for doing DT as 1st workout back
Thanks BFS, my shoulders certainly know about it this morning!!