A.
Every 2 minutes, for 16 minutes (8 sets):
Deadlift x 2 reps @ 80% of 1-RM Deadlift
B.
Five rounds for time of:
24 Kettlebell Swings (32/24 kg)
12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg)
12 Box Jumps (24″/20″)
A.
Every 2 minutes, for 16 minutes (8 sets):
Deadlift x 2 reps @ 80% of 1-RM Deadlift
B.
Five rounds for time of:
24 Kettlebell Swings (32/24 kg)
12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg)
12 Box Jumps (24″/20″)
A. Bryan – 290# x 2 reps all sets.
B. Bryan (24kg kettlebell) – 11:31.
Performed on Thursday the 1st.
A. #350×6. #360×2
B. 13:47 rx. Definitely felt the lack of sleep and exhaustion from the past 3 days of running a vendor booth.
A.) 231 x 2 all sets
B.) 12:27 with 24kg bell and 24 imch box
A: Max 300 so used 240lbs for all 8 sets. Need to retest max.
B: 53lb kettle for swings and lunges. 24” box.
13:33.
A. Deadlift
8×2
305
B. 10:20
This was a late one tonight. Didn’t get it in till 9:00 but glad I did. Legs are on fire!
DAMN…I do not know how you guys workout soooo late at night. Thank goodness I was fast asleep at 9!! Nice work Chad!
This combo is what set my QL off into it’s deep space odessy last time so I modified!
A. DL building staying under the last number I was able to lift that set me off which was 155
Built each rd maintained overhand grip
105/115/125/125/130/135/140/145
B.
Wasn’t confident my QL would survive reps/volume so I did fitness
5rds
18 KBS @35# KB
12 reverse lunge DB in front rack position
8 cal row
11:30
C. Foam roll/ lacrosse ball
Graston to my vastus lateralis- inflicting pain on yourself is dumb!
A: Worked from 345#
B: 18:40 Using 70# DB (don’t have KBs that heavy). Gassed by the end of Round 2!
C: 10 min stair climber @ 75 steps per minute. I have a feeling I’ll be regretting this one tomorrow.
You definitely should have borrowed my C…you would be smiling today!
A. 315 (80% of projected 1-RM @ 395)
B. Five RFT: 8’26″—step-downs and all unbroken
(28 kgs, the heaviest we have at the box)
C. Sled Push (247 lbs) x 200 Meters
Wow Teddy, you destroyed B you beast!
Like that surgery didn’t even happen! ?
Ha! Honestly, it’s ALWAYS in the back of my mind. That mental hurdle has definitely been harder to break through than the actual recovery.
Not a bad thing, keeps you honest as to how your body is truly feeling! But seriously you are killing it!
Amazing time on B. This must be your jam.
SERIOUSLY…way to show us all up Teddy!! Great Job!!
Beast mode
A. Off 335#. Worked with 275#. Officially joined the « dog » club today. Tough on the grip, but feels great and I have a feeling this will be great for my lower back problems. This is exactly what I needed today. YTWs during rests
B. 2 rds Rx: 4:10
Already super late for volleyball night. No way that pace was holding up 5 rounds!! Congrats all u beasts finishing this in 10-12 min
Cheers
You worked off of 345# my dude! Good work!
Lol I wondered if anybody would notice… just threw some 25#s over 2 wheels to make it quick… combination of being in a rush/lazy. I lifted 345# with a belt a few months ago so it’s all good lol… good enough! Great work today man!
Great work as always my friend!
Lunch session of “crutchless” snatches (no lifters, knee sleeves, or chalk) you never know what they might be programmed with in this year’s Open.
5min Emom: 5x 95#
4min Emom: 4x 115#
3min Emom: 3x 135#
Just getting the feel and working on technique. If 17.3 happens again, which I assume it will, I vow to get more than 1 rep at 185# this year!
Way to put in the work!
Do you like how I’m hurriedly trying to get better at things I needed to work on a year ago! (DUs, snatches, etc)
Hey at least u’re doing it!
Ha! I hear ya. Better now then never! Sometimes the extra pressure helps!
Nice work!!
Looks like your entire focus was on the snatches and sometimes that’s all it takes for the technique to improve…love it!
A. 275 lb all sets. Felt great. Think I’m ready for a new PR.
B.21:48. Rx. Almost passed out round 5
Dude u’re more man than me… i felt like that after rd 3
Dude, I saw how fast you did it. Had I gone that fast I would have wound up in the ER.
A. 8×2 at 160kg/350lbs
B. As Rx 11:31
I think I’m finally getting over that chestcold! Still, reverse lunges in any capacity are horrible. And I’m sure those 120 swings at 32kg are not gonna go unnoticed by my posterior muscles either. Auch.
Accessory:
Emom for 5min
5 SHSPU
A. All sets 275 lb off of 345 lb.
B. 60 lb kb for swings and lunges.
11:12. The first two sets were right at two minutes. The final three were 2:20+
I didn’t warm up well enough on the deadlifts. My lower back is sore now a few hours after the workout. I need to ice it later on.
Great work, feel better!
Great job today. I hope that soreness doesn’t last
Nice work Mike!! Take care of that back!
255,265 rest at 275
Scaled metcon to 4 rounds
20 swings 32 kg
12 reverse lunges 32 kg
12 box jumps
13:30
A: DL @ 2 reps (80%) EMOM for 16 mins
Damn! I misread the strength component as 2 reps for 16 min EMOM. That was brutal. Also, I misjudged my DL max since it has been awhile.
290/290/290/275/275/270/270/270/270/270/270/255/255/255/255/255/255
That’ll teach me not to skim the workout details!
B: Scaled load and rounds
2 rounds of:
24 Kettlebell Swings, 24 kg
12 Alternating Reverse Goblet Lunges, 24 kg
12 Box Jumps, 20 in
Smoked from doing 16 sets of 2 DLs instead of 8 sets. My bad… 😉
‘A’ sounds brutal – that’s going to leave a mark.
Boy am I glad I didn’t read it the way you did, that was one helluva DL WOD u did there
Dude that sucks! In an awesome way, gains are coming?
YIKES! That IS brutal!! Maybe an epsom salt bath is in order tonight?
Lol awesome work!! Way to push through and stick with it even if it was crazy haha
DL warm up x 2 EMOM @ 85#,135,155,175
A. Based off 235# – 190 x 2 all sets with “dog” grip
B. As RX – 11:40 (wow this was tough…broke reps way more than should have…only UB round1&5)
C. RX – 45 min nap before daughter gets home from school!
Love C!
2nd that!!!
My kids are ALWAYS there when I’m home lol, I bet you enjoyed it!
C is my favorite by far!
That C LIFE.
A – 265#
B – man this was rough, and that was with a 28kg, which was fortunately the heaviest my globo had… 11:37
Killed B great job man
Thanks, but I think the only thing that got killed was me haha
Took it easy today on the light side.
A. Deadlift at 245#.
B. KB 44# – 10:30.
A: 255 x 8
B: 11:50
A- 370 for all sets off of 470
Alt y/t/w for 10 reps after each set
B- 11:40 used 1.5 kB still sore from 18.1 just wanted to sweat
You’re a beast Colton, keep up the good work! ??
Nice and heavy!