Warm-Up.

Thoracic Twists x 30 seconds
Banded Hamstring Pulses x 30 seconds per side
Thoracic Iso Holds x 10 reps

Followed by…

Two sets of:
60 Seconds Row
30 Seconds Reach Thrus
30 Seconds Pass Thrus in a Squat
60 Seconds Assault Bike
30 Seconds Banded Good Mornings
30 Seconds Banded Glute Bridges

Followed by…

60 Seconds Russian Kettlebell Swings (light)

Then…

A.
Take 25-30 minutes to build to today’s 1-RM Deadlift

B.
Complete as many rounds and reps as possible in 8 minutes of:
8 Pull-Ups
8 Single-Arm Dumbbell Hang Clean & Jerks (55/35 lbs – Left)
8 Single-Arm Dumbbell Hang Clean & Jerks (55/35 lbs – Right)

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Andrés AriasBarefoot SquatterGiancarlo JosephBoston MRODLuke Tipton Recent comment authors
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Andrexuco
Member
Andrexuco

Warm-up

A) Not RM. Just went to a heavy single cause is the first time i lift heavy since my back injury.
160kg.

B) Metcon: 6+18 (RX)

Giancarlo Joseph
Member
Giancarlo Joseph

Deadlift 1 RM: 360
AMRAP: 4 + 8

Boston MROD
Member
Boston MROD

A. DL 395

B.
8 AMRAP
8 S PU
8 HCJ 53 KB each arm

4 + 2

Luke Tipton
Member
Luke Tipton

A. Max Deadlift (DOG)
395

B. 8’AMRAP
6+18

Janelle Winston
Member
Janelle Winston

Nice!

Barefoot Squatter
Member
Barefoot Squatter

Wow on both, but double bonus points for DOG

Janelle Winston
Member
Janelle Winston

A. Did a EMOM style till it got heavy.
2 x EM
75, 95, 115, 135, 155, 175, 195, 215, 225, 235, 255 ( f) too big of a jump and couldn’t budge it without bad form so called it a day. Steel plates always feel WAY heavier then Bumper to me.

B RX – 5 + 15

Joseph Butler
Member
Joseph Butler

Nice job getting into round 5

Janelle Winston
Member
Janelle Winston

Thanks! Those C&j got grippy in a hurry!

Mike Slagle
Member
Mike Slagle

Well done and super fast on the metcon!

Janelle Winston
Member
Janelle Winston

Thanks Mike 🙂

Barefoot Squatter
Member
Barefoot Squatter

Smart move calling the DL form, still solid DLs, crushed that metcon

Daniel Dempsey
Member
Daniel Dempsey

First time trying a Deadlift 1rm after years of back pain. Very happy to be pain free!!
1x155kg with normal grip
1x165kg with mixed grip 🙂

Only 3 rounds + 8 pullups @25kg db in Bm
Body doesn’t seem to know how to do the one arm C&J

Janelle Winston
Member
Janelle Winston

Awesome! No back pain is worth a cheer or two!

Joseph Butler
Member
Joseph Butler

Successful day there!

Barefoot Squatter
Member
Barefoot Squatter

Maybe this awakens the 1rm DL monster! Awesome DL for not 1rm’ing, more awesome that u’re pain free

Daniel Dempsey
Member
Daniel Dempsey

Thankyou for the support guys, fingers crossed for more good days 😀

JSP
Guest
JSP

A: 150 kg, +10 to previous 1RM
B: 3 rounds + 9 reps (strict pull-ups; 17.5 kg dumbbell)

Barefoot Squatter
Member
Barefoot Squatter

Congrats! Big PR jump!

JSP
Guest
JSP

Cheers! Maybe I haven’t gone all out last time. Definitely felt harder this time.

Candy Olkey
Member
Candy Olkey

Great WU!
A. Deadlift
135×5, 155×5, 175×3, 195×2, 205×1, 210×1, 215×1, 220×1, 225×1 (attempted 230 but didn’t like the way it felt from lift off so aborted)
B. AMRAP 8 Min – 4 Rounds + 4 Pull Ups (12 reps less than in Sept)
8 Pull Ups
8 SADBHC&J – R
8 SADBHC&J – L
***Strict Pull Ups done in sets of 4, 3, 2, and a couple singles…trying to build capacity and not just do all singles even though singles are faster. C&J’s all UB with a drop of DB between arms

Janelle Winston
Member
Janelle Winston

Nice work with the strict pull ups! They’re so hard 😫

Joseph Butler
Member
Joseph Butler

Nice job! Love how you always have a plan of attack.

Barefoot Squatter
Member
Barefoot Squatter

Way to go strict! Def smart to recognize DL form breakdown and abort, still solid numbers – and thx for the sep reference… metcon seemed really familiar but, memory of a goldfish…

Mike Slagle
Member
Mike Slagle

A. Deadlifts 5 sets of training 1 rep max from last week. My form has gotten sloppy and I wanted to work on that today since I missed it.
All sets at 305. That went up well each time.

Similar series of rack pulls and hold for 5-10 seconds at 395.

B. Rx 4+10

Joseph Butler
Member
Joseph Butler

Solid day.

Mike Slagle
Member
Mike Slagle

Thanks! I felt really good today. Great work yourself. We would have had a sprint to the finish line today!

Janelle Winston
Member
Janelle Winston

Nice job Mike 👍🏻

Barefoot Squatter
Member
Barefoot Squatter

Smart move to focus on technique… wish i could call 305 my technique developing load haha

Anika Tipton
Member
Anika Tipton

A. Up to 285#
B. 6 rounds

Candy Olkey
Member
Candy Olkey

Outstanding work as always Anika!

Anika Tipton
Member
Anika Tipton

Thanks Candy! Way to go on those strict pull-ups!

Janelle Winston
Member
Janelle Winston

Wow. So strong AND so fast! Great job!

Anika Tipton
Member
Anika Tipton

Thank you Janelle! I think we would’ve been neck and neck had we been doing B side by side!

Barefoot Squatter
Member
Barefoot Squatter

Daaaaaang – tipton house crushed it

TheLonghorn
Member
TheLonghorn

I’ve been off program for a few months, just doing whatever seemed right/fun each day. Decided to get back to structure today.

A. DL up to 385, 400# felt off so I dropped mid rep.

B. 4+8 done w/24kg KB

Joseph Butler
Member
Joseph Butler

Welcome back

Candy Olkey
Member
Candy Olkey

TLH is in the HOUSE!!!!!! WOOHOO!!!

Janelle Winston
Member
Janelle Winston

Nice to see you again 🙂 I recently convinced my hubby to do this programming. He’s liking it better then main site.

Mike Slagle
Member
Mike Slagle

Good to see you back!

Barefoot Squatter
Member
Barefoot Squatter

Welcome back and happy new year – apparently doing whatever hasn’t weakened or slowed u down!!

Chris M.
Member
Chris M.

… long hiatus (last workout December 19th) … fantastic break … few weeks of nerfing required.
A. Deadlift (OT2M)
5 x 135
3 x 225
1 x 275, 315, 345, 365, 385, 405 (90%)
B. Fitness Version as Rx (AMRAP 8: 4 Strict PU | 8 – 35# DB Hang C&J | 8 – 35# DB Hang C&J)
8 rounds + 2
… Happy New Year folks.

Joseph Butler
Member
Joseph Butler

Welcome back. Way to keep motoring on b.

Candy Olkey
Member
Candy Olkey

Chris M is in the HOUSE! YAY….outstanding work for the long hiatus!

Barefoot Squatter
Member
Barefoot Squatter

Does nerfing mean working out hard as hell? Cuz those numbers are crazy! Happy new yr btw

Al F
Guest
Al F

A. Built up to 200kg, felt pretty rough with a stinking cold but pushed on
B. 4 rnds with 24kg KB

Barefoot Squatter
Member
Barefoot Squatter

Dang, 200kg WITH a cold!!! Not forgetting the 4 rds which are no small task either

WavyDave
Member
WavyDave

A. Up to 425#. Didn’t have that extra gear this morning.

B. Did assisted pull-ups to keep it moving. 3 rounds, 8 CJs

Candy Olkey
Member
Candy Olkey

Nice work Dave!

WavyDave
Member
WavyDave

Thanks! I did not have it this morning.

Mark Killebrew
Member
Mark Killebrew

A.
Take 25-30 minutes to build to today’s 1-RM Deadlift
45 x 10
95 x 10
135 x 10
185 x 3
205 x 1
225 x 1
245 x 1
265 x 1
275 x 1
285 x 1
B.
Complete as many rounds and reps as possible in 8 minutes of:
8 Pull-Ups
8 Barbell Hang Clean & Jerks 75 LBS
4 rounds

patrik_s
Member
patrik_s

A. A couple of sets of ghd raise at 15 kg
B. 5+8. This is a bad combo for me

Candy Olkey
Member
Candy Olkey

Nice work for being a bad combo Patrik!

Joseph Butler
Member
Joseph Butler

Worked up to 320lb. Been a long time since touching anything over 300. Felt good to get a few heavy lifts in.

B.
Used 45lb kettlebell and kept pull ups strict
4 rounds + 8 pull ups + 3 cj.

Candy Olkey
Member
Candy Olkey

JB kicking some A$$ today!!

Barefoot Squatter
Member
Barefoot Squatter

Nice work!