A.
Every 3 minutes, for 18 minutes (6 sets):
Deadlift x 3 reps
*Set 1 – 3 reps @ 70-75%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 3 reps @ 80-85%
*Set 4 – 2 reps @ 85-90%
*Set 5 – 3 reps @ 80-85%
*Set 6 – 3 reps @ 80-85%
B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Alternating Reverse Lunges with Kettlebells (24/16 kg KBs)
9 Toes to Bar
6 Strict Handstand Push-Ups
A: go to 125 kgs
B: 6 rounds + 20 reps @ KB 20kgs
+ C: tabata: Ring Dips / Hang Clean 35 kgs / Box Jumps / Push Press 35 kgs
10 / 9 / 8 / 9 / 8 / 8 / 7 / 7
A. All based off 415 1RM. 365×2 felt a little sloppy.
B. 6 rounds. Did 45# walking lunges and 45# DB Press instead of HSPU.
A. 295, 315, 335, 355, 345, 345
B. 6 rounds
Well done!
A: went off of 285# (that was a 3rm a few months back) followed % Felt great 🙂 B: 6rds +2 Strung together unbroken in first round and then lost 1 or 2 each round as I got tired. Did the cartwheel wall mount for the hspu. My cartwheel wall mount was a bit different. I stood pretty much against the wall and cartwheeled. Then my hands were in good positionews and thighs against the wall for the pushups. This was great for my strict handstand progressions. I was able to get lower and could use my toes if I… Read more »
You are welcome!
A. 415,440,465,505(f),435,435
The last two sets I pulled from a deficit on 25# plate. Couldn’t get the 505 off the floor and i know the deficit has helped me with leg drive off the floor before.
B. 4 + 26
Unbroken on t2b, strict Hspu still a work in progress
A. 195, 210, 225, 245, 225, 225
B. 5 rds + 4 lunges
A.
185, 205, 225, 245, 265, 275. Kept it light to work on form. Focuses on internally loading the femurs
B.
8+6 lunges. 55# KB. All unbroken
What do you mean by “internally loading the femurs”?
A) 185, 195, 205, 225, 210, 215 – maybe should have gone 5-10lbs heavier but not bad considering I’m recovering from a cold
B) 5+ 12. Strict HSPU to 2 ab mats, all UB except last set of T2B, grip failed. Last set of lunges was ugly. Will decrease the ab mats to one next time.
A. 275, 305, 315, 350, 315, 315
B. 7 rounds + 14
So fast!
A. 245,255,265,275,285,295 moved well. Could have gone a bit heavier.
B. 4+12 2 24kg kbs (too much, slowed me down considerably), t2b unbroken, strict hspu (25lb plate with mat) first workout ever without kipping. The dB shoulder press twice a week is paying dividends.
A. 225/245/265/285/265/265. Did 3 reps for all sets… Oops!
B. As Rx’d 8 +2. That was a tough one!
A) 185, 205, 215, 225, 205, 205
B) 4 rounds – still working on stringing T2B . HSPU were kipping. Lots of work to do – appreciate the posts with the progressions!
Feeling yesterday’s grind + the 10 mile run last night w/ my run group!
A) 190/205/220/235/225/225
B) RX: 7 full rounds + 12 lunges
A.) 375,400,425,450,425,425 for 3 reps.
B.) 5 rounds + 15 reps. T2B’s and HSPU are areas for improvement.
Check out my post below for tips on HSPU and T2B.
I saw it right after I posted lol! Thank you!
A) 315/345/365/385/365/365
B) 6 rounds + 15 Rx
A. 275×3, 295×3, 315×3, 345×2, 335×3, 335×3.
B. 7 + 2 Lunges RX. All UB until the 7th round of lunges (8/4).
Fast as ever!
Did a 45min cycling class with the fiancé followed by 15 min of core 4 sets of TABATAS- sit ups/v-ups/plank/supermans
A. 285/305/325/355/325/325 kept my weights on the low end of the percentage today. Been awhile since DL
B. No time today. Get ‘er tomorrow!
How much time between the cycling class and Part A? That’s a great set-up, by the way, especially if you have 3 hours or so in between.
Between the end of cycling and start of the sets maybe 30min. I was lifting about 15 min after the core was done. Is this not recommended? I did keep the weights low because of this.
It is totally ok to do. You’ll just achieve more optimal results if you have a little more rest time. Typically a longer cardio session like that is good for a recover day or for waking up the system on a training day. But as you mentioned, you didn’t lift as heavy because of the proximity and therefore didn’t get the most out of your session. Really depends on the goal of the day.
Ok! Yea that makes perfect sense!
Track day…
100m/200/300/400 then
4×400(~85sec) then
100m/200/300/400
Today’s work looks fun will likely do tomorrow.
Fun fun! Keep up the track workouts – they are paying off for you!
A) 300,320,340,360,340,340
B) 6rds+6 lunges. Used 50lbs db’s
Great job, Brent!!
A) skipped – hips feel out of place and lifting wasn’t feeling right.
B) 7 rounds pike push ups 20kg KB. Probably should have gone heavier on KB
Do you have a Chiro or body worker you can see about the hips?
I do have a Chiro, can’t get in to see him until Tuesday next week.