PERFORMANCE
Warm-Up.
“Mind Muscle” Warm-Up for Hinging Movements
Followed by…
Three sets of:
5-8 Prone Walkouts
10-15 Banded Bent-Over Seasaw Rows
45-60 Second Bodyweight GHD Back Extension Hold (or Superman on Floor)
Rest as needed
Then…
A.
Every 2 minutes, for 24 minutes (8 sets):
Deadlift
*Set 1 – 8 reps @ 55%
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101-105%
Rest as needed
Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.
Compare results to April 30, 2021.
B.
Complete as many rounds and reps as possible in 8 minutes of:
6 Deadlifts (225/155 lbs)
12 Box Jump-Overs (24″/20″)
Compare results to April 30, 2021.
175kg DL (385#) new 1rm!
Wod
Rx 121 reps
Was only able to max it to 310 on deadline, but it felt heavy while getting over a cold.
6+6 using 155
Did a version of yesterday’s
FT:
8 rounds
400 m run
8 strict pull ups
10 HSPU or Ring dips.
30:41
A. 355 15# PR over last 1rm in 2019
B. 5 + 8 bjo kept pace at a point for perfect form felt smooth.
M 51/195/6’
6+1
Great WU..how I’ve missed the MM mobility!
A. Deadlift
130# x8, 155×6, 180×4, 200×2, 200×1, 202×1, 175×6, 175×6
***had to fight hard for that 202# today
B. AMRAP 8 min – 8 Rounds + 13 Reps
6 Deadlift @ 155#
12 Box Jump Overs @ 20″
***All UB, BJO done lateral with step down. 6 reps less than in April, but my second best out of 6 times doing this workout. After a month off..I’ll take it!
C. Ski Erg
1000m – 5:05
rest 1 min
750m – 3:57
rest 45s
500m – 2:34
rest 30s
250m – 1:16
RX, 5 rounds even