Workout of the Day
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#, 305#, 265#, 295#, 315#
B. 60# dumbbell swings v. kettlebell. Bryan – 11:51.
A. 365/405/435/375/415/455
B. 10:07 Rx
A: 225/275/295/245/275/295f. Have no idea what happened here, I’m usually good for 335.
B: 10:42 rx, grip was the main factor, pullups were made singles because I almost tore my hands.
A) 345×6 375×4 405×2 355×6 385×4 415×2
B) 11:54 rx
A. 255/295/325/275/315/345
Deadlifts felt great so I did went for it and hit 375# for a 10# PR.
B. 9:51 Rx w/ strict pull-ups
Holy crap this destroyed my shoulders and forearms.
Nice work
A. 275-315-335-315-335-355
B. 8:59 RX. PU 20, 10/10, 8/6/6. KBS 40, 20/11/9, 25/15.
A. 275. 305. 335. 305. 335. 365.
B. RX 14:33
A. Deadlift as Rx
335/365/395
345/375/405
B. 9:37 Rx (forearms were exploding)
Try some of these! https://www.crossfitinvictus.com/blog/forearm-care/
Thanks – most appreciated.