A.
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 80% x 2 reps
*Set 5 – 90% x 2 reps
*Set 6 – 95% x 2 reps
Rest 3 minutes between sets.
B.
Complete as many rounds and reps as possible in 12 minutes of:
10 Toes to Bar
15 Box Jumps (24″20″)
20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
A. Bryan (“Odometer”) – 3 rounds for time: 50 sit ups, 400m run – 10:15.
A. Deadlift 115-205# (215# base)
B. 4 rounds + 45 reps RX
10 x T2B, 20 x BJ @ 20″, 30 x Alt S Arm DB Snatches
Since the weather in Corning NY is so beautiful I ended with
10 tire flips
100 hammer swings
A. Up to 200#
B. 5+25, subbed K2E
A) 200, 240, 280, 320, 360, 380
B) Used 16kg KB: 4 full rounds
A. 200/240/290/330/370/390
B. 4 rds + 25..scaled to a 40 lb dbell.
I hit 315 lb for deadlift but my form started breaking up.
2+10. The dumbbell snatches were by far the worst part. Rx weight.
Not particularly proud of anything I’m doing but I figured it would be good to log it for future comparison.
A. Up to 395 for 2. A little break in form, but felt strong.
B. 4 rounds+45
Thanks to all who set the bar at 5 rounds.
A. Done, got a 5lb PR @ 400#!
B. 5 rounds + 1rep
Awesome PR for Deadlifts
Thanks!
Welcome
A.155/185/215/245/275/290
B. 3rds+14 RX. T2B were all singles so they slowed me down a lot, plus box was across the gym. Snatches floated up
A. 150/180/210/240/270/285
B. 4 RDS + 10 Rx
A. 155/185/225/255/285/300…first time at/above 300 in 3+ years
B. 45# db’s, 4+21. Refreshing after yesterday’s work.
Great news on the DL!
Always good to hit a century mark!
A. 205 245 290 330 370 390
B. 4 rds + 26 as RX’d
Great job!
Worked up to 405 for 2 reps based on 450
5 rounds RX
Nice work!
A. Up to 225 should have gone for a 1RM but was short on time.
B. 4 +19. Tripped on the last Box jump and nearly ate it, so I stopped with a couple seconds left.
Rx – 24″ Box Jumps
You’ll have a chance to test the 1RM soon!
A. Been progressively raising my max so went with 385 today, as this is my second month now and can’t have plateaud yet
190, 230, 270, 310, 345, 365
B. Core work from yesterday got me today, so subbed leg raises for TTB after the first round.
Completed 4 rds
C.
Yoga with the misses again today
Love that you are getting that yoga in for good balance!
It has been interesting, and I do like how it makes me feel.
A. Got 425 for the double couldn’t get 445
B. 5 rounds rx
Nice work, big lift. What grip do you use for deadlift? I’ve been going 400+ regularly with mixed grip and I get nervous seeing dudes blow out a bicep. I focus on keeping straight arms but in my younger days I deadlifted with overhand grip and straps. Thinking of going back to that when I’m doing big lifts and keeping mixed for the lighter metcon lifts. Interested in other’s opinions as well.
Thanks bro! I go mixed grip after 225 no straps….great job on that metcon by the way was chasing u but 5 even was all I had and it hurt! You guys make me better for sure!
I know what you mean. A lot of times I wouldn’t even know what to push for if not for the other guys on here.
Nice job!
Crushing it!
A. Up to 400, based on 420
B. Rx 5+2, I hate you guys (in a good way). Db snatches we’re flying up on the left side, but my right side took a lot of effort. Gonna have to keep an eye on that.
C. GHD and Plank work
Hahaha BOOOOOMMM! That’s some work right tgere! Well done.
Thanks, got to the box jumps with 2mins left, it was a slow end to Rd 5.
I was too slow and methodical on the snatches. Took too long to transition between hands.
Well done sir.
Thanks for the push
Great job
Thanks, thankful for the community cheering each other on
Super duper!
Thanks!
Good session this, especially after a week away skiing!!
Built dead lifts up to 175kg x 2. Felt ok.
Managed 4 rounds plus T2B in the 12 mins so just finished that round anyway!
How fun! Where did you go skiing?
A:
In kilograms:
1) 75
2) 90
3) 105
4) 120
5) 135
6) 142,5
B:
Toes to Bar subbed for Knees to Elbows
24″ Box
15kg Dumbell
I did 3 Full Rounds +10 K2E, +15 BJ, +14 ASADS
Awesome job today!
A. 205×8, 225×6, 255×4, 295×2, 320×2, 335×2 (first time ever hitting over 325!)
B. 4+22 rx’d. All u/b minus alt db snatch
Woo hoo! PR Star!!!