PERFORMANCE
Warm-Up.
“Mind Muscle” Hip Hinge Warm-Up
Followed by…
Two Sets:
5-Pull Row Sprint Start (3/4, Half, 3/4, Full, Full)
5 Strokes at your projected pace for “Christine”. Focus on calm breathing.
Quick Release
Deadlifts x 3
Box Jumps x 3
*Practice speedy transitions throughout
Rest 30-60 seconds
Then…
A.
“Christine”
Three rounds for time:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24″/20″)
Compare results to May 14, 2021.
Rest until relatively recovered, and then…
B.
Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds
13:32 @ 193# (87.5kg)
A) 13:45 RX (200lbs)
B) complete (53lbs KB/135lbs)
Echo Bike Capacity Test = 3.19
Ride Echo Bike for 4 minutes with 1 minute rest between rounds. Repeat for four rounds. Divide average watts over the test by weight in kilos.
318/99.8 = 3.19
A.65kg dl
10:25
B. 50kg
14:44 255lbs
A. 12:59 with 165# – last time only used 155#, but had to try and be honest about all the holiday weight gain 😂
B. Done with 65# on the posted deadlifts, and subbed 20 kb swings with 24kg for bb hip thrusts.
A. Deadlift 1rm testing since I missed it last week.
I worked up to 395 (previous one was 415). That went up really well. I stopped there to not stress my lower back. I’m really pleased with the progress on that lift.
B. Christine with deadlifts done at 215.
13:17. That’s 30-45 seconds slower than most times.
Snatch work first time in 3 weeks felt a little wobbly
4x 2 muscle snatch 75-95-105-115
e3mom x5 3 position snatch high hang, hang, hang 2″ below the knees 95-105-115-125-130
A. 11:32 deadlifts 205# only other one I have is from 2018 14:13. I’ll take it
B. post single leg dl 10# dbs/ 10/ 25
glute bridges 10×95
Great improvement!
13:05 @152lbs
20 min EMOM
10 deadlifts 225
15 bent over rows 100
100’ heavy tire drag
200’ sprint
12:46 RX @ 165 lbs.
A)
Rx @ 170# – 11:31
May 2021 = 12:22 Rx
Reduced time via faster transitions and faster DL cycling. Rows @ 2:00. BJ = Fast singles.
Great job!
18:00
A. Christine – 12:44
3 rounds
500m Row – 2:17/2:22/2:25
12 DL @ 135# – UB
21 BJ @ 20″ – UB (stumble in last round rep 15..slight ouchie 😬)
***Done this one a ton..not my best time.not my worst
B. 3 Sets
Single Leg DL (not posted) x 8 @ 3011 – 16kg KB / 24kg / 24kg
BB Glute Bridges x 8 @ 20×1 – 135# / 155 / 175
Side Plank x 60s each side
14:07 @ 180lbs
14 second improvement
A. 12:33 (#115 DL @ 190#bw)
B. Posted SLDL @ 26#KB
Glute Bridges @ 135#
12:38
185
24”
Dang you weigh 185? Makes your other weightlifting numbers that much more impressive. Nice time too.
Been chillin at 225-230 for about 5 years now.
Workout hard, eat hard.
Yea bud that’s my heaviest. Stay between 175-185 depending on diet and seasons. Last spring I cut to 170.
Thank you for the complement! Haha I do the same just not that big!
12:16
140lb do
20” bj
13:07- 24” step downs. 205
12:28
132 lb deadlift
20” bj