PERFORMANCE
Warm-Up.
Banded Lat Stretch x 60 seconds each side
Banded Hamstring Flossing x 60 seconds each side
Followed by…
Two Sets:
Banded Good Mornings x 20 reps
Reverse Snow Angels x 10 reps
Row Sprint Start x 10 pulls
Then….
A.
Take 12-15 minutes and build to a heavy, but not necessarily 3-RM, Deadlift
B.
Every minute, on the minute, for 15 minutes:
30 Double-Unders
3 Deadlifts
Load should be challenging, but without sacrificing sound mechanics. Don’t exceed 70% of today’s 3-RM.
I gotta say I wasn’t loving today’s WU..usually I do.
So went with my own thing with some hip..glute and Ab activation drills.
A. 3 rep Deadlift – worked up to 220# (10# off my 3RM)
B. EMOM for 15 min
30 DU – trips in rounds 1,2,4,12
3 DL @ 155# – all UB
*** DLs seemed a little light but was able to stay consistent with good form and no blowing up the back. All UB rounds at 30s…the 4 rounds with trips were 35-39s.
Was thinking I should have went a little lighter but too late now haha
haha yea the agony during, but that feeling of accomplishment and glory after is fantastic… when the pain subsides first, of course
Emom 15 min
30 du
3 dl 285
Unbroken until 9 min
After that single on dl
20-10 split on du
Great work Jeremy!!
sick work, getting those DU’s in with DL’s @ 285 in that time frame is no joke
All with double overhand grip today
A – to 335#
B – will never progress towards DU staying doing singles so did with ‘air double unders’ to try to start the process
@235#
Got a couple blisters on my hands from this one today haha
Great job BFS! I finally told myself that same thing about DUs about 3+ years ago. It took sooo much practice and patience…which I’ve got like 0 patience! But worked them everyday. Started everyday doing 10 sets of as many UB as I could. I’m by no means the fastest at them…but if I don’t focus on something in the distance and pace them they are a disaster! You got this!!
thx for the motivation, and look at all of ur UB DUs today!!! hope u did a part C in the pool today… this week has been perfect for it
Keep it up man!
A. Worked up to 455 x 3 (RPE 9)
B. 30s Echo bike + 3x DL @ 365 (EMOM x 15)
Felt great today. Used the new Lynx bar on DL, and it felt great. Pushed the % on “B” up to 80% and held through all 15 sets. Tough!!!… but loved it.
Fantastic work, crazy numbers
Super heavy DL triple Blake! Holy hell…30s of EB…thats a ton…im slow at DUs and UB they only took 20s. Way to push the peddle on this one!!
Ha! Don’t think I was going hard on the Echo. Haha. It was basically enough time for me to get my breath back (almost…). Fitting both the echo AND 3rep DL into 1 min was killer 🥵
Beast!
Warm up done.
A. Built to 430 for heavy 3. That’s all the weight I have so need to get more.
B. Tried this at 405 got through 5 rounds then went to 365 for the remainder. Felt good but wanted form and speed to stay consistent throughout.
Nice workout!
Man, even with your stepped down weight on B u did more than my 1-RM… and as EMOM x3 too haha
Outstanding Zach! Great decision on the metcon!
I agree with bfs!!
For the Second Part should the weight be 70% of what we achieved in Part A)?
yes
Thank you ❤