A.
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 80% x 3 reps
*Set 5 – 80% x 3 reps
*Set 6 – 80% x 3 reps
Rest 3 minutes between sets.
B.
“Christine”
Three rounds for time of:
Row 500 Meters
12 Deadlifts (BW or 3/4 BW)
21 Box Jumps (20″)
A. Bryan – 180#, 215#, 250#, 290#, 290#, 290#. Christy – 105#, 125#, 145#, 165#, 165#, 165#.
B. Bryan (run 400m vs. row, BW (180#), 24″) – 10:51. Christy (run 400m vs. row, BW (115#), 24″) – 13:26.
A. 215, 255, 300, 345, 345, 345
B. As RX’d (190#)- 11:15
A. 205, 245, 285, 325, 325, 325
B. 15:49 with 205 deadlift
A.
185, 220, 255, 295, 295, 295
B. RX’d BW 185
13:06
C. Reverse angels 4 x 30 sec, hanging leg raises 4 x 20
Forgot to post yesterday:
A) 185, 220, 255, 290, 290, 290 (without a true 1RM, was going off 365# as max, 290 was light)
B) Bought a used rower, but needs replacement parts. Used an Airdyne instead: 8:38 @ 190#
A. Strength tomorrow
B. 13:42, BW = 170. A lot of wasted time in transitions 🙁
A. 205/245/290/330/330/330
B. 14:30 with 200 lb DL = BW
A. Friday’s BS to 2 x 255 // 2 x 10 x 225
B. Christine 12:31 at 180, old man style with step-ups.
Missed Friday, and haven’t been getting enough squats in, so subbed for DL.
A.200/240/280/320/320/320
B. 11:10 ( bodyweight 175)
A: 185/225/260/295/295/295×5
B: 185 finished in 13:54
A. 155/175/205/245/245/245
B. 12:23 Rx #155 deadlift
A) 140/170/200/230/230/230
B) 11:51 RX with BW deads of 125#
A. 155/195/225/255/255/255
B. 11:13 Rx’d with 165# BW barbell
as always subbed 500m run for row. Each run was a little over 2:00. I am hoping to get a rower when I get my bonus… Hopefully
A. 205-245-285-330×3 410 1RM
B. 12:41 Rx 190DL=BW
A. Went up to 405×3
B. 14:12 BW 172 did 205 for deads had globo obstacles but sweated my perm out
A. 155/185/215/245/245/245
B. 15:13 @ 175# DL and step down from box. 🙁 stupid heavy body…but at least it can move heavy objects 🙂
A. DL, 115, 140, 165, 190, 190, 190
B. 13:11 115# DL
Rowing is a weakness. Wanted to quit soooo badly!
Do you every get the chance to do a rowing seminar? I used to feel the same way about rowing but one little tweak in my technique made all the difference!
A. DL based on 450# 1RM: 8×225, 6×270, 4×315, 3×3 at 360
B. Christine: 11:05 at BW DLs (195#)
Yesterday was a bad day to run 16x100m sprints. Did 2 miles at a track sprinting the straights and walking the turns with my 8yo son. My hammies and hip flexors were angry today.
A. Up to 345×3.
B. 11:15, 24″ box, 185# deads(180bw). Stepping down from box.
C. Plank Tabata, handstand walk work
A. 85/102,5/120/140 kgs,
B. 11:10 @ 85kg in gi pants ?