A.
Every 3 minutes, for 18 minutes (6 sets):
Deadlift
*Set 1 – 5 reps @ 70%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 4-6 reps @ 80%
B.
For time:
60 Double-Unders
30 Single-Arm Alternating Dumbbell Snatches (55/35 lbs)
30 Pull-Ups
40 Double-Unders
20 Single-Arm Alternating Dumbbell Snatches (55/35 lbs)
20 Pull-Ups
20 Double-Unders
10 Single-Arm Alternating Dumbbell Snatches (55/35 lbs)
10 Pull-Ups
A. Bryan – 235#, 250#, 270#, 290#, 305#, 270# x 6.
B. Bryan (clean and jerks vs. snatches, 35#) – 12:47.
Day behind
A. Deadlift
255 x5, 275 x4, 300 x3, 315 x2, 345 x2
300 x2, 300 x7
Didn’t really work off percentages, more off of feel. The goal was to get ad heavy as I could with out strapping in the right hand.
Made it to 275 for 4 and 300 for 2
B. Rx
10:19
A. Deadlift 5×335,4×355,3×385,2×405,2×435,4×385
B. RX. 9:22.
Grip gave out on pull ups.
A.
1- 5reps 275lbs
2- 4reps 297lbs
3- 3reps 320lbs
4- 2reps 330lbs
5- 2reps 352lbs
6- 4reps 320lbs
B.
Score: 7:34 Rx
A. Working back from a minor lower back strain a few weeks ago. Kept the percentage low on the deadlifts and just did 6 x 5 @135lbs
B. DU’s need a lot of work! Did everything 30-30-30, 20-20-20, 10-10-10 with a 40lb DB for the snatches. 13:11
A. 255/275/295/305/325/5x 305
B. 8:19 50# DB because the 4:30pm class DT had because the big guys took all the 55#! Great to be on a return visit to SD again! I need to learn butterfly pull-ups
A. 5x 225# / 4×235 / 3x 255 / 2×265 / 2×285 / 2×300 / 5×275 Started off 315 (Brought down from 335, lower back pain) and rounded up. 265 was the wrong weight on the bar so went for 285 after and felt great so I added another set for 2 reps at 300 which felt good but almost felt like a max attempt so Ill keep working with 315 B. 8:45 Rx. Really screwed myself on this one. Underestimated how the snatches would affect my pull ups and went out with 17 on the first round and ended… Read more »
A. 280/300/320/340/360/320(6)
B. Sorta Rx, had to use 53 KB which tends to mess w my rythym on the one arm snatch.
12:44, snatches took forever.
Round 2 Running Technique work…tried Pose Method and played with my cadence…started out at the recommended 120 steps per minute…but I felt like a robot, so I defaulted to fewer steps/min. and times improved. There was no maximal effort on these runs, more a concentration on mid-foot striking, keeping head and chest up, very slight forward lean and picking feet up rather than reaching with them…I definitely will need to keep working on this stuff as it doesn’t come naturally and I don’t have loads of running stamina – having huge legs doesn’t help that much either. 8 rounds of… Read more »
Way to go on the running.
A. Working off 475
335 x 5
355 x 4
380 x 3
405 x 2
430 x 1 (felt lightheaded)
380 x 4
B. Did Fitness. 10:16.
Impressive lift today.
A. Based off #370:
265,290,300,315,335,300×6
B. 7:39 RX
Super fast Frank, well done.
Thanks Mike!
Anika:
A. 175/185/200/210/225/200×6
B. 9:34
Ugh, my pull-ups are atrocious lately! I mixed it up with butterfly and kipping, just couldn’t seem to get into a rhythm. I gotta keep working on it!
My butterfly pu improved hugely when I stopped doing olympic kip. Because they are so different, it messed me up to switch back and forth while I was working on getting the right rhythm for butterfly.
(Anika)
Thanks Janelle! I was beginning to suspect that was part of my problem…Maybe I’ll just try and work those butterfly pull-ups from now on!
Based off 420 mix grip max
A. 300/325/345/365/385/345 for 5 – no straps mix grip with belt – 385 felt heavy today
B. My shins were on fire and I could not jump today. Legs were shot, but pushed through Rx’d 9:46.
A. 345, 365, 385, 415, 435, 385(6) DOG strapless… Felt good
B.
Might work on running technique this evening
Those are some serious weights on A dude. Way to push through and get B done regardless
DOG for 435 is just amazing, wow man.
One advantage of working out at 5am… no phone calls ??
A from fitness. Much better for what I need atm. Some tidy accessory work.
B – RX 7:57
Pull ups where a struggle, grip is main factor being a big lad
Nice work today on B.
Back from the farm for a big interview today. Squeeze at a nice WOD to be ready for the day.
A) 235, 255, 275, 285, 305, 275(x6) based off 335. Should have based off around 350-360
B) used 25 DB for snatch to save shoulders a little. 7:00. The shoulders are feeling much better than they did the last two months. I think recovery is getting close to 100%
Good luck on your interview! That’s really awesome about your shoulder
Great speed on B, no matter on the DB, still went hard and fast.
A. Deadlift (DOG) as Rx
5 x 315, 4 x 335, 3 x 355, 2 x 375, 2 x 405, 6 x 355
B. As Rx: 7:34
… broke the pullups into sets of 10 … deadlifts felt h-e-a-v-yyyy this morning.
Haha, great race indeed! I reckon if we went head to head we would’ve gone sub 7:30 😉
Solid DLs
Solid DL, felt the same on deadies as well. Nice work on B.
A. Deadlift based of 180kg
5×125 4×135 3×145 2×155 2×165 6×145
B. As Rx: 7:34
DU’s unbroken
Dumbell Snatches quick changeover on the ground.
Had to break the pull-ups into sets of 10 with 5 breaths rest in between.
Accessory
30min Yoga outside in beautifull spring weather
Great race Steven.
A. Based off 430#. Got all reps, but 90% felt like 100% today. Dropped to 315×7 for 3 sets and concentrated on glute activation.
B. Rx 10:23 ugh. Couldn’t breathe this morning and those DB snatches felt like 100#.
C. 10min EMOm Strict pull-ups, add one rep each rd. Just barely squeezed out the 10th rep in the 10th minute. I need to do more strict pull-up work.
Nice work pushing through today man. DL are always tough early in the morning I find. C sounds like fun!
10 minute death by strict pull-ups is a nice workout in itself.
I used to go up to 15 and then back down again… I’m a long way from that right now. I may start subbing in strict pull-ups anytime pull-ups show up in a WOD
There’s something in the air about DLs this morning. That C looks nasty, great job man
oh yeah, the 55 felt so heavy today. Nice work though on the DL.
after the first 20 DB snatches, 55lbs did start feeling a little more like an atlas stone with each increasing rep. Funny thing is, after the wod is over and I reach down to pick it up, it feels light again…I really need to up my mental game.
I think I was probably pulling more with my back as my legs were gone from the DLs….
A.1) in 5 minutes: build to today’s 5 RM romanian deadlifts + 5 SHSPU (3 abmats). In kgs: 120, 130 Immediately followed by A.2) in 5 minutes: build to today’s 3RM summo deadlifts + 3 SHSPU (2 abmats). In kgs: 140, 150 Immediately followed by A.3) In 5 minutes: build to today’s 1 RM deadlift + 1 SHSPU (1 abmat). in kgs: 160, 170, 180 (matched PR) Rx asked for percentage reps based on max of SHSPUs. I focused today on two things: didn’t want to use the belt for the DLs and I wanted to build my SHSPUs in… Read more »
Awesome session Jorge, great to equal the deadlift PR after all that work in A