A.
Six sets of:
Deadlift
*Set 1 – 6 reps
*Set 2 – 4 reps
*Set 3 – 2 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 2 reps
(Loading example – 315 x 6, 345 x 4, 375 x 2, 320 x 6, 350 x 4, 380 x 2)
Rest 4 minutes between sets, and use that time to work on appropriate skill work on the rings – muscle-ups, ring dips, band assisted transitions, ring pull-ups, etc….
B.
Three rounds for time of:
20 Pull-Ups
40 Kettlebell Swings (24/16 kg)
A. Bryan – 255#, 285#, 315#, 260#, 290#, 320#.
B. Bryan – 11:53.
A: 95 kgs / 115 / 125 / 105 / 120 / 130 x 1 rep
B: 17:05 @ KB 16 kgs
A. Six sets of: Deadlift *Set 1 – 6 reps *Set 2 – 4 reps *Set 3 – 2 reps *Set 4 – 6 reps *Set 5 – 4 reps *Set 6 – 2 reps Rest 4 minutes between sets. 315×6, 345×4, 375×2, 320×6, 350×4, 380×1. Back rounded a bit and didn’t want to grind out a sloppy rep. Old PR was 405×3 but I was in much better shape at the time. Not too far off. B. Three rounds for time of: 20 Pull-Ups 40 Kettlebell Swings (24/16 kg) 7:11. Pullups – 16+4, 6+6+4+4, 5+5+3+singles. Grip not pulling strength… Read more »
A. DL 295-325-345 / 315-335-345(1)
Strict MU to 10 x ring dips between sets
B. Rd 1, 2:15ish then called it. Bad tape job on the bar and have not been taking care of my hands, did not feel like treating a tear.
A: 275×6 315×4 335×2
295×6 315×4 335×2
B: 14:11 55#
Great job, Shane!
Thanks!
A: deadlift used 65, 75, 85, 70, 80, 90% based off of 285. Im glad we are on a deadlift cycle again. I haven’t gone heavy deadlift for awhile. A on the rings…after watching the games this weekend just take a wild guess at what I wanted to do on the rings…& tell me I’m not the only one either…ring handstand pushups. Which were really just ring handstands with a little “boop” for a pushup. It was hard enough getting into handstand position! B: ugh…day and space fell apart…so did 5000m row. 23:37 time. 2nd time I’ve ever done 5000m… Read more »
It’s fun to challenge ourselves with new things! Now that you know where you are, take it back to that step that’s really challenging and practice that until you are ready to move on. Maybe for now it it just the hold, or maybe even just practice getting into position to build strength and FALLING safely so that you have more confidence to try. Post your progress!
Weakness is deficit handstand pushups for sure! Pressing out of the hole. Seems impossible at this point. I’m confident on my fall too! I missed it once and just slipped on through ?
A. 295-6, 325-4, 355-2, 300-6, 330-4, 360-2
B. 10:32 Rx Grip was shot….especially after rowing and pull ups yesterday
Yikes, I bet!
Part A
275-6, 295-5, 315-4, 335-3, 365-2. Open, hook-grip. I like to use an open grip to help stabilize my shoulders and get a bit more thoracic extension.
5 toes to bar in between.
I didn’t read the programming close enough, so this is what I got. Hey, i’m new here, I’ll catch on.
Part B
Lunchtime workout didn’t have time. I got a full WOD this morning at 0530. A good day.
Good day! Love the hook grip myself. You are actually the second person today to mention this preference for similar reasons.
A) 205×6/225×4/245×2/215×6/235×4/stopped at last set of 255 because my back cramped up and was giving me warnings. 🙁
B) 8:14, 35# American swings. Forearms!
Good call in heeding that warning. 🙂
A. 285×6/305×4/345×2/295×6/345×4/385×2 no ring access
B. Didn’t have time today
Hopefully the rest of your week isn’t too crazy!
A. 275/305/335 285/314/345 with six sets of 8 ring dips on the break
B. 15:27 Rx (104 degree heat in garage of New Jersey)
Yikes! I hope you’re taking precautions with the heat.
A. 275-305-335/280-310-340
B. Gym closed near me house so I bought a GHD for $270. Really wanted I use it. Subbed GHD for Pu.
8:26 53#
Ouch! Actually a pretty good sub – kept the intent of the workout. Might be good to keep in the back pocket for if your hands are ever beat up.
A. 335,365,405,365,405,435
B. Went bouldering yesterday so hands were sore made up Friday’s metcon that I didn’t do yesterday
Wall balls were 32,35,38
My runs got better as I went
Haha! I actually made up Friday’s myself (yesterday). Super fun, huh?
Ya that was a great workout usually the interval stuff is just brutal!
A) 285/325/365/305/355/405
B) ran out of time. Planning on doing it tomorrow morning or in between classes at night. Sad I couldn’t make it to Invictus this weekend!
Bummer! Would have loved to meet you. Next time!
Same! For sure next time!
275/320/360/300/360/385(fail). Weight want coming off the ground well for me today.
9:27 with American swings
Not too shabby though! (on A or B)
First time back in almost a year!
A: 185/215/245/195/235/265 (dips on bench; sets of 15 between sets)
B: 21:59 (RX) mostly strict pull-ups (singles); don’t have a proper bar to kip/butterfly on
Welcome back!
For the pull-ups, since you don’t have a proper kipping bar, you can always pick a different exercise for the workout (one that you can turn over quickly) and then do some supplemental strict pull-ups after the workout. This one was intended to take less than 10 minutes so you would pick an exercise that could keep you on that pace. Make sense? Let me know if you ever have questions and please keep posting!
Absolutely! Thanks for the tips Michelle. I should have looked at the comments to get a feel for the times posted. What would you recommend in place of the pull-ups?
A. 225/265/285/235/275/295
B. Rx’d 7:50 American swings. I feel like Popeye!
Super fast time!
Deadlift 305, 315, 375, 305, 315, 375
Did ring dips in between for two sets. I also got my first ever ring muscle ups. Did 5 today!
Did 20 pull-ups broken, 40 kettle bell swings broken, 1:00 minute on assault bike
15 pull ups, 25 kettle bell swings, 1:00 assault bike
15 pull ups, 25 kettle bell swings, 1:00 assault bike.
Woo hoo! PR star on the ring muscle-ups!
A. 100/115/125/90/105/120 (kg)
B. Scaled to 10 pull-ups and 12kg KB: 8.58
Perfect scale for B. That kept you right within the range we were looking for. Nice work today!
A. 225×6, 275×4, 305×2, 245×6, 305×4, 355×2
B. RX 9:26 American swings got real spicy on last set
Great job!