A.
Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 45 seconds
Single-Arm Dumbbell Shoulder Press x 6-8 reps each arm
Rest 45 seconds
Strict Toes to Bar x 8-10 reps
Rest 45 seconds
B.
Complete as many rounds and reps as possible in 8 minutes of:
100 Meter Sprint
15 Kettlebell Swings
A: DL @ 155×6, Dumbell Shoulder Press @ 35×6, K2Ex8
B: 5rnds, 100m sprint & 1pd KBS
Slow recovery from back surgery in Jan, but back in the mix!! T2B are pretty much a no go if I want to walk after, lol.
Signed up for the Masters program, doing Fitness while waiting for the Regional cycle to end!
Six years of CF and the one thing I love is the ability to scale as necessary, the focus is keeping the intensity peaked, IMHO.
A: Deadlift: 255 x8, Strict One-Arm Press 50 x8, Strict T2B x 10
B: Subbed 100 Meter Row + KB Swings 50×15 = Got 6 Rounds
Way to grow!
A: Deadlifts @ 225# x 6, Press @ 50# x 6, 8 T2B
B: Changed to AMRAP 8: 15 Cal Bike 15 KB Swing @ 70#: 4+4 cals
I’m currently recovering from an achilles rupture…I’m just over 6 months post-op, so still pretty limited
Ouch! That sounds terrible. It is quite a lengthy recovery process, as you know. Don’t hesitate to reach out for modification ideas or even stretches and exercises to keep you progressing in your recovery!
That it is. Ankle ROM is becoming the biggest hurdle, since I was essentially immobilized for 6 months (didn’t have surgery until almost 2 months after the rupture, which made it even worse). Trying to do a lot of flossing and banded distraction work, but not very good about it!
Any specific movements/stretches would be greatly appreciated as well!
Fitness A: Complete 185# DL, 40# press
Performance B: Rx, 4 +25. sucky double under performance
Bad day with the Dubs or do you need some tips?
Thanks for asking. Bad dubs day. My traditionally mad hops just weren’t there.
A: 100# sandbag x 8 deadlift, 40# x8 press, Strict T2B x 10
B: 6 full rounds with 53# bell + 90m sprint
Feeling good. Really pushed myself on B.
Glad to hear you’re feeling good!