Workout of the Day
A.
Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 20 seconds
Unbroken Kettlebell Swings x 20 reps
Rest 3 minutes
B.
For time:
Row 1000 Meters
25 Thrusters (95/65 lbs)
25 Toes to Bar
100 Double-Unders
25 Toes to Bar
25 Thrusters
A. Bryan – 275# x 6 reps. 60# dumbbell swings.
B. Run 800m v. row. 20:41
Been following your programming for a bit now and love it. Learning the lingo had been a challenge. What does @20X1 mean?
A: 225/245/255. 6 reps each round.
B: 17:40 with 75# Thrusters and 30 24kg kettlebell swings used instead of DUs because I forgot my rope haha. That sucked.
A. DL: 295#; KBS: 32kg
B. Rx: 14:15
A: DL 3x 6@120kg
3×20 KBS @24kg
B: 20:35 RX
A.
DLs @ 275#: 8/8/6
KBS @ 28kg: 20/20/20
B.
18:52 Rx … got absolutely smoked. Pushing 100 degrees in the gym thought I was going to have a heatstroke after the 2nd set of thrusters
wow! make sure to hydrate! Super proud of you for finishing under 20 mins despite the weather conditions.
A. 225#, 35# (Kept it light, pretty wrecked today)
B. 13:57 (however….I didnt do the last 25 T2B or Thrusters…my shoulders were/are wrecked. Also, was gassed from the row and felt like I couldn’t recover. Meh, another day)
A. 315,335,355 all x8
B. Somewhere around 17:30… Was pretty horrible I was gassed from the start
Nice work B! That one was rough for me too!
Nice work on those deadlifts! I love seeing the performance crew getting so strong!
Only had time for A. Did 275#x8 and 55#x30 all 3 sets.
Didn’t have a 2 pood KB so just did more reps.
Thats a great way to sub!
A) DL @ 315# x 6/7/8
70# kb swing unbroken
B) 12:44rx
Killing it Ryan! Nice work.
wow, super fast
I started doing competition last monday and was loving it but after talking with my coach he made me realize that I really have no business doing competition (not in a condescending way at all but more of a concerned reality check.) It was fun and challenging but I am no where near ready for the volume and my oly lifts need a TON of work. my strength isn’t anywhere close to where I want it to be either. Long story short I am switching to performance. Excited to make progress and glad to have someone that cares enough to… Read more »
Welcome, Erin!
🙂
Welcome to the performance group! This is a fun group and that gets great support and tips from Michel V!!!
Thanks! I’m looking forward to it!
A: #145 all sets. Due to low back issues, i have to re-set after each rep.
#53 kb, unbroken 🙂
B: 18:07
Row: 4:15
#65 thrusters, they hate me, had to break them into sets of 5. About 3 minutes for each set of 25 🙁
Double-unders and T-2-bar are easy for me, thank goodness!
Nice work, Leslie! There is no reason you need to deadlift at all if it bothers your back. Let me know if you need modification ideas.
Thank you Michele, i appreciate it! My back hurts all the time, some days worse than others. Deadlifts are usually ok, as long as i drop the bar at the top of the lift. I can’t do “touch & goes”, but I’m wanting more strength, not necessarily speed, so I’m ok with it! 🙂
Nice work Leslie, and take Michele up on her offer! She will help.
A. DL @ 275 X 8 reps all sets. 70# KB.
B. 13:52 RX. Thrusters 15/10, 10/10/5. TTB 10/10/5 X 2. DU 50X2.
Yeah, Jon!
Consistently my hero! Always killing it.
Wow! Thanks buddy
A. 175,185,195. 53#KB
B. 14:29. RX
Not fond of T2B.
Nice work!
I am with ya Dayna! T2B are my nemesis.
A: DL @ 250# ( I have no more weight ) @ 16/12/10 reps
20 DB Swing @ 50/55/60#
B: 12:58 @ 1000m row = 100 SDHP 45# , Thruster 65#
Great job, Matteo!
100 SDHP, ouch!!!! Nice work Matteo!
A. 7 x 295, 315, 315 (maybe could have gone higher, but we have not been doing alot of DL and didn’t want to push too hard and comprimise form)
70# KB unbroken
b. 15:09 sub 800m run for row
I knew that thing was going to be a corker, and it was! T2B were my nemisis.
Nice work, Jeremy!
A. 80,85,90 x8 32kg KB
B. 12.37
I hate thrusters.
Nice work Niqlas!!! You hate thrusters but you killed that one!
You crushed those thrusters!
A. 3 rounds: DL 225#x8. KBS 24 kgx20.
B. RX 18:31
Nice work Kyle!!! Part B was a rough one!
Nice work, Kyle.