Warm-Up.
Followed by…
Four Sets (alternate sides to complete 2 sets on each side):
Kettlebell Windmill x 5
Waiter Carry x 25 yards
Single-Arm Kettlebell Deadlift x 5
Suitcase Carry x 25 yards
Single-Leg Kettlebell Deadlift x 5
Then…
A.
Every 2 minutes, for 10 minutes (5 sets):
Deadlift x 1 rep @ 90-95% of TRAINING 1-RM
A training 1-RM is the weight you can move successfully without mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Box Jumps (24″/20″ – step down)
10 Toes to Bar
10 Alternating Reverse Lunges (50/35 lb DBs)
Deadlift capacity Test WU A. EMOM x5 min (5 sets) Deadlift x3 reps Sean. Seth 175. 315 195. 345 205. 365 215. 385 225. 415 Rest Duration it takes partner to go through 5 sets changing weights for partner B. Deadlift Max Capacity test. 75% of 1rm complete max reps Sean Seth 205 x 20 365x 16 P1RM. P1RM 345. 555 Current TM 295. 525 This was a great quick burn. This proves that our capacity increased and strength went up by 60lbs in 2 months of no focused strength work. ?? “Then you will know the truth and the… Read more »
The prison!?!
A. Weighted GHD raises instead of DL.
B. 10 GHD Raise
10 TTB
10 alternating lunges 2×20 kg DBs
6 + 9
Yesterdays
MU transitions and bar cycling did not go well. I’m very sore from 23+ rounds of Cindy yesterday. So I did a lot of stretching and mobility…a little MU transitions and bar cycling…and the metcon went like this
E6M for 30 min (5 rounds)
400m TM Run @ 8.5/8.7/8.9/9.1/9.2 mph
20 Alt DB Snatch @ 35# – All UB
10 BOBB – all UB
Round times – 3:42 / 3:34 / 3:32 / 3:26 / 3:21
Phew each round I thought I would die…then during the rest I thought “this isn’t so bad”….
Come on girl…get it together!!
Haha yea, cindy leaves a different kinda aftermath, but those are awesome splits, esp considering the pain u went into that with
A. Worked with 345#. Opted to the side of perfect perfect form.
B. 5 rounds 7 box ups. TBB was the limiter.
Dang, impressive 345# is ur loading for perfect perfect form
A. 245#/255/260/265/270
B. 6+4
Solid!
Thx!
A. Deadlifts
180kg,190,190,190,190
B. 6 rounds
Wowzers, solid volume into solid metcon burn
DLx3 today instead. But tried to keep to each lift in the 2 min.
245×4. 265x3x3x3. 275×3. 265×5
B.
6 rounds and 2 BJ.
All T2B ub
Rev alt lunges were 5 each leg w 2×45.
Great work JB! Killed the metcon!
Nice work going for the multi reps, solid metcon