Workout of the Day
A.
Deadlift x 3 reps (with PERFECT posture and mechanics) @ 20X0 tempo
* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM
Rest exactly 3 minutes between lifts
B.
Three rounds for time of:
400 Meter Run
10 Dumbbell Man-Makers
(push-up, row left, row right, power clean, push press)
A. Bryan – 315# all sets. Christy – 65#, 95#, 105#, 125#, 135#, 135#.
B. Bryan (20# dumbbells) – 11:23. Christy (3# dumbbells) – 12:19.
A: 135#/205#/235#/255#/285#/305#
B: 11:35 with 35#
Awesome job Nick! The goal with this one was to finish under twelve minutes and you did just that. Way to go!
B) 16:07 with #25 DB
Awesome workout to end my back session today. #hellasweaty
Great work!! Way to get it done!
A. 165/245/275/305/325/340
B. 11:07 w/ 45# DBs
Nice work Josh!
A) 225×5 275×3 315×3 365×2 395×1 415×3 435×3
B) 16:50 with 50# DB’s
– slower with the run to ease the impact on knees
Great work Ryan! 435×3 is awesome!
A.225/325/370/415/435×3
B. 15:30 40# DBs
Awesome Job!!
A. Worked up to 200# for 3. Not a max. Felt good but didn’t want to go further.
B. 18:27 with 25# DBs. Took one minute rest between rounds. Also, did the first round as written, but then subbed a 500m row for the run to decrease the impact.
Kate, are you having some back issues?
No, back is feeling good. I am 34 weeks pregnant on Thursday, so scaling or substitutions are due to that. 🙂
ah! That’s fantastic! 🙂
A. 185-265-300-325-355X3. Heaviest 3RM since back injury. Had more in me but didn’t want to push it.
B. 11:31 RX with 50# DBs.
Way to be smart! So glad your back is doing better 🙂
Wish I’d done the same . But pushed it . now back on the treatment table I go ….
Been there before brother. I’ll say a prayer for you. Back injuries can be super frustrating and depressing.
Worked up to 180 kg (396lb) felt really comfy . Moved to 190kg (418lb) something went pop in my lower back . Game over for today
Uh oh, how is your back feeling right now? I hope everything is ok!
It’s been better , but it’s been a lot worse . It’s just more of a severe annoyance to be honest . Thanks for asking
Dropped the bar and finished it there so no more aggravating it
A. 3×365#. 3×385#.
B. 35# DBs. 15:40
Awesome job Kyle! 405 for 3 is right around the corner!
A. Deadlift (Based off 405#)
3 x 205/305/345/375/410(f) … not today
B. 13:55 Rx w/ 45# KB (rough)
Fantastic work Chris!
A. Did the fitness part A.
B. 13:51 w/ 40lb db’s – this was terrible!!
Way to go heavy on those man makers!
Been on vacation, still worked out but didn’t have equipment to follow this programming. Now I’m back and ready to do some work.
A. Off 270# 3RM, set 6 @ 285#
B. 20:48 w/35# DB (the rows made that hard)
Great work Frank!!
That looks like a 15lb PR to me. Was your vacation to PR City? Woohoo!
Haha, how’d you know? I think staying at the Gainz Hotel is what really did it!