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

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Civ 19
Civ 19
January 11, 2022 11:39 am

13:32 @ 193# (87.5kg)

Aaron Z
Aaron Z
January 4, 2022 9:12 am

A) 13:45 RX (200lbs)
B) complete (53lbs KB/135lbs)

Luke Tipton
Luke Tipton
January 4, 2022 8:24 am

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

Toni Martos
Toni Martos
January 4, 2022 4:54 am

A.65kg dl
10:25

B. 50kg

James
James
January 3, 2022 7:58 pm

14:44 255lbs

Anika Tipton
Anika Tipton
January 3, 2022 4:02 pm

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.

Mike Slagle
Mike Slagle
January 3, 2022 3:24 pm

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.

Aaron Danielson
Aaron Danielson
January 3, 2022 3:22 pm

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

Anika Tipton
Anika Tipton
January 3, 2022 4:57 pm

Great improvement!

Bradley A Schwartz
Bradley A Schwartz
January 3, 2022 2:36 pm

13:05 @152lbs

Mugu
Mugu
January 3, 2022 2:35 pm

20 min EMOM

10 deadlifts 225
15 bent over rows 100
100’ heavy tire drag
200’ sprint

Bryan
Bryan
January 3, 2022 2:21 pm

12:46 RX @ 165 lbs.

Chris
Chris
January 3, 2022 1:19 pm

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.

Last edited 4 months ago by Christopher Capozzi
Anika Tipton
Anika Tipton
January 3, 2022 4:58 pm
Reply to  Chris

Great job!

Matt Mausolf
Matt Mausolf
January 3, 2022 12:53 pm

18:00

Candy Olkey
Candy Olkey
January 3, 2022 12:38 pm

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

Shan
Shan
January 3, 2022 11:48 am

14:07 @ 180lbs
14 second improvement

Ryan Wingers
Ryan Wingers
January 3, 2022 11:41 am

A. 12:33 (#115 DL @ 190#bw)

B. Posted SLDL @ 26#KB
Glute Bridges @ 135#

Jeremy Hammock
Jeremy Hammock
January 3, 2022 10:05 am

12:38
185
24”

Mugu
Mugu
January 3, 2022 2:34 pm
Reply to  Jeremy Hammock

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.

Jeremy Hammock
Jeremy Hammock
January 3, 2022 6:06 pm
Reply to  Mugu

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!

raelyne Walker
raelyne Walker
January 3, 2022 9:36 am

12:16
140lb do
20” bj

Dan-46
Dan-46
January 3, 2022 9:16 am

13:07- 24” step downs. 205

Last edited 4 months ago by Dan Johnson
Silvia
Silvia
January 3, 2022 8:44 am

12:28
132 lb deadlift
20” bj