PERFORMANCE
Warm-Up.
Two sets of:
Suitcase Deadlift x 8, right
Suitcase Carry x 50 feet, right
Kettlebell Side Bend x 12-20 per side
Followed by…
Two sets of:
Dead Bug x 30 seconds
Kettlebell Romanian Deadlift x 8 reps
Kettlebell Sumo Deadlift x 8 reps
Then…
A.
Three sets of:
5 Deadlifts With Eccentric Pause* + 5 Deadlifts @ 55-65% of 1-RM Deadlift
Rest as needed
*Pause for 1-2 full seconds at the mid-patella as you lower the bar. Then let the barbell settle on the ground, open your palm, re-grip and perform the next lift. The focus should be on perfect position and control – adjust the loads as needed to maintain that focus. After completing the five reps with the pause, perform 5 deadlifts at a tempo of your choosing.
B.
Three rounds for time:
750 Meter Row or Ski or 1500 Meter Bike Erg
20 Alternating Dumbbell Snatches (50/35 lbs)
10 Dumbbell Box Step-Overs (24″/20″; 50/35 lb DB)
Should have taken Janelle’s advice and not done A. That sucked. All at 225. That was enough.
Workout was subbed for KBS instead of DB snatch due to shoulder issues.
15:29
See…..wisdom. 😀
A. Didn’t do A. Didn’t want too. 😊
B. Ran 650m instead of rowing. (Just wanted to run today)
Snatch U/B
BSO – 2 x 35 (even though it said DB and not DBS, I was pear pressured into it. 😂) U/B
15:15.
Gymnastics – HSH drills.
Haha the best reason. Good for you.
Nice job!
I figure, I’m not competing, so holes in my fitness aren’t the end of the world. 🙂 And I just don’t like DL.
That’s what we are all here for Janelle..keeping each other accountable…You’re Welcome 🤣
BTW..you crushed this workout..making us (and by us, I mean ME) look bad..next time you have to use the guys weight!
My lower back would disagree with you on that. I’m all kinds of sore!
A) set 1-2 did 205 set 3 did 215
B)15:27
Scaled to 20’ box. All else Rx (Row)
17:37
Snatches UB
BSOs 5/5
19:38 – 600m Run, 50# DB, Single DB BSO
A: 175/190/205
B: 17:07
A.
Three sets of:
5 Deadlifts With Eccentric Pause* + 5 Deadlifts @ 55-65% of 1-RM Deadlift
Rest as needed
110-120-130kg
B.
Three rounds for time:
750 Meter Row or Ski or 1500 Meter Bike Erg
20 Alternating Dumbbell Snatches (50/35 lbs)
10 Dumbbell Box Step-Overs (24″/20″; 50/35 lb DB)
14:31
A. DL, 5 w/ pause + 5 regular
10x @ 315
10x @ 320
10x @ 330
B. RX: 17:05
750c row, 20 SA snatch @ 50#, 10 BSO @ 50#’s
Deadlifts felt good today- worked off a 500# 1RM. Paced the metcon “ok”, but those BSO’s with two 50# DB…🥵🤮
M55
Scaled to 35lbs
16:17
Warmup done ✅
A. SA tempo DL 5+5 3 sets
@55kg
B. FT 3rds of-
750m row
20 DB snatch just LA @22.5kg
10 DB BSO’s @24” 2×22.5kg
19’47
Was pushing hard to get under 20 mins so was pretty pleased to squeak in! That length row certainly was a slog
One DB for the step overs?
I used 2 Janelle
Awesome…😳