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

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Bryan
Bryan
September 18, 2015 6:05 pm

A. Bryan – 275# x 6 reps. 60# dumbbell swings.
B. Run 800m v. row. 20:41

Kirsta Gillett
Kirsta Gillett
August 21, 2015 8:24 pm

Been following your programming for a bit now and love it. Learning the lingo had been a challenge. What does @20X1 mean?

Nickalaus Butler
Nickalaus Butler
August 21, 2015 12:06 pm

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.

Kyle Swinford
Kyle Swinford
August 16, 2015 8:27 pm

A. DL: 295#; KBS: 32kg
B. Rx: 14:15

Pรคr Fransson
Pรคr Fransson
August 15, 2015 3:19 pm

A: DL 3x 6@120kg
3×20 KBS @24kg

B: 20:35 RX

Aaron Lesher
Aaron Lesher
August 15, 2015 10:41 am

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

Bryce Smith
Bryce Smith
August 17, 2015 9:53 am
Reply to  Aaron Lesher

wow! make sure to hydrate! Super proud of you for finishing under 20 mins despite the weather conditions.

Jarred
Jarred
August 14, 2015 8:40 pm

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)

Bz
Bz
August 14, 2015 5:59 pm

A. 315,335,355 all x8
B. Somewhere around 17:30… Was pretty horrible I was gassed from the start

Jeremy R
Jeremy R
August 14, 2015 6:33 pm
Reply to  Bz

Nice work B! That one was rough for me too!

Bryce Smith
Bryce Smith
August 17, 2015 9:56 am
Reply to  Bz

Nice work on those deadlifts! I love seeing the performance crew getting so strong!

Josh
Josh
August 14, 2015 5:52 pm

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.

Jeremy R
Jeremy R
August 14, 2015 6:33 pm
Reply to  Josh

Thats a great way to sub!

Ryan Smith
Ryan Smith
August 14, 2015 5:26 pm

A) DL @ 315# x 6/7/8
70# kb swing unbroken

B) 12:44rx

Jeremy R
Jeremy R
August 14, 2015 6:33 pm
Reply to  Ryan Smith

Killing it Ryan! Nice work.

Bryce Smith
Bryce Smith
August 17, 2015 9:54 am
Reply to  Ryan Smith

wow, super fast

Erin
Erin
August 14, 2015 3:08 pm

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 ยป

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Michele Vieux
August 14, 2015 4:53 pm
Reply to  Erin

Welcome, Erin!

Erin
Erin
August 14, 2015 6:06 pm
Reply to  Michele Vieux

๐Ÿ™‚

Jeremy R
Jeremy R
August 14, 2015 6:35 pm
Reply to  Erin

Welcome to the performance group! This is a fun group and that gets great support and tips from Michel V!!!

Erin
Erin
August 15, 2015 4:12 am
Reply to  Jeremy R

Thanks! I’m looking forward to it!

Leslie A
Leslie A
August 14, 2015 12:54 pm

A: #145 all sets. Due to low back issues, i have to re-set after each rep.
#53 kb, unbroken ๐Ÿ™‚
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 ๐Ÿ™
Double-unders and T-2-bar are easy for me, thank goodness!

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Admin
Michele Vieux
August 14, 2015 4:55 pm
Reply to  Leslie A

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.

Leslie A
Leslie A
August 15, 2015 7:20 am
Reply to  Michele Vieux

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! ๐Ÿ™‚

Jeremy R
Jeremy R
August 14, 2015 6:35 pm
Reply to  Leslie A

Nice work Leslie, and take Michele up on her offer! She will help.

Jon S
Jon S
August 14, 2015 12:40 pm

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.

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Admin
Michele Vieux
August 14, 2015 4:54 pm
Reply to  Jon S

Yeah, Jon!

Jeremy R
Jeremy R
August 14, 2015 6:36 pm
Reply to  Jon S

Consistently my hero! Always killing it.

Jon S
Jon S
August 14, 2015 6:42 pm
Reply to  Jeremy R

Wow! Thanks buddy

dayna
dayna
August 14, 2015 12:17 pm

A. 175,185,195. 53#KB
B. 14:29. RX
Not fond of T2B.

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Admin
Michele Vieux
August 14, 2015 4:54 pm
Reply to  dayna

Nice work!

Jeremy R
Jeremy R
August 14, 2015 6:36 pm
Reply to  dayna

I am with ya Dayna! T2B are my nemesis.

Matteo Kravczyk
Matteo Kravczyk
August 14, 2015 12:16 pm

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#

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Admin
Michele Vieux
August 14, 2015 4:54 pm

Great job, Matteo!

Jeremy R
Jeremy R
August 14, 2015 6:37 pm

100 SDHP, ouch!!!! Nice work Matteo!

Jeremy R
Jeremy R
August 14, 2015 8:31 am

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.

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Admin
Michele Vieux
August 14, 2015 9:58 am
Reply to  Jeremy R

Nice work, Jeremy!

niqlas
niqlas
August 14, 2015 8:28 am

A. 80,85,90 x8 32kg KB
B. 12.37
I hate thrusters.

Jeremy R
Jeremy R
August 14, 2015 8:32 am
Reply to  niqlas

Nice work Niqlas!!! You hate thrusters but you killed that one!

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Admin
Michele Vieux
August 14, 2015 9:57 am
Reply to  niqlas

You crushed those thrusters!

Kyle J Smith
Kyle J Smith
August 14, 2015 7:28 am

A. 3 rounds: DL 225#x8. KBS 24 kgx20.
B. RX 18:31

Jeremy R
Jeremy R
August 14, 2015 8:32 am
Reply to  Kyle J Smith

Nice work Kyle!!! Part B was a rough one!

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Admin
Michele Vieux
August 14, 2015 9:57 am
Reply to  Kyle J Smith

Nice work, Kyle.