A.
Three sets of:
Deadlift x 6-8 reps @ 2011
Rest 90 seconds
Ring Dips x Max Reps
Rest 90 seconds
B.
Three rounds for time of:
500 Meter Row
15 Push-ups
25 Kettlebell Swings (32/24 kg)
A.
Three sets of:
Deadlift x 6-8 reps @ 2011
Rest 90 seconds
Ring Dips x Max Reps
Rest 90 seconds
B.
Three rounds for time of:
500 Meter Row
15 Push-ups
25 Kettlebell Swings (32/24 kg)
A. Bryan – 215#, 250#, 290# all x 8 reps; 16, 14, 13.
B. Bryan (400m run vs. row) – 11:15.
A. Warm up sets at 95, 125, 155,
Working sets at 175, 185 x 8 reps, 200 x 5
Bench dips
20, 19, 18
B. Ran 400M (rower was occupied)
11:00 – unbroken on 1st round, stopped at 17 reps on 2 & 3.
C. 3 Rounds
15GHD
5 Box assist Bar MU
A. Used 295 for all sets at tempo. 21,20,18 stationary dips. Ring dips hurt my shoulder
B. 9:31 subbed 450m run for rowing.
A. Had to drop to 2 set due to time.
255×8/23
275×6/20.
B. Rx’d with run instead of row 9:00
All UB
A1: 60×8, 70×8,80×7
A2: 12/12/12 suported dips
B: 12:46 Rx
A1. 6x240lbs
A2. 15/15/15
B. 12:03 Rx
A. 90kg x 8, 100kg x 8, 110kg x 6
Strict Ring Dips 10/10/10
B. 15:00 RX
A. 120kg x 7, 130kg x 7, 140kg x 6
Strict Ring Dips 11/10/9
B. 10:44 RX
A.
Strength – CFFB (DL tomorrow)
Squat 3×5, 225
Press 3×5, 125
B.
9:50 rx.
A: All at tempo. 185 x8/215×8/235×8. Best I have felt on deadlifts.
Dips strict. 20, 18, 21
B: 53lb kettle 11:52.
A. Deadlift 3x 6-8
275 x8, 285 x6, 305 x4
Max Ring Dips
23, 20, 18
I had more weight and reps in the deadlifts, but my grip was failing with my right hand. I may have had a bit more weight w/ less reps but I think this is about the limit with my grip aid. Still happy with the number though.
B. 9:42
Single arm KBS w/ 24kg KB.
C. 4 rds handstand hold x max time
:35, :35, :30, :35
Thank you Michele for the notes! Videos definitely improved my DL setup. Still not sure my form is right but attempted more weight than ever. Felt good!
A. 6x #185,205,215
Dips 24,25,20
B. 11:41
My grip was shot by the third round of KBS. Funny thing is my wife and Son came down and asked for me to help them move a 300# art table up three flights of stairs. It was pretty comical watching me struggle to hold on!
A. Did 20x BSS with 35 lbs. 12 reps for dips each time
B. Subbed 25 burpees over barbell lateral for row. 35# KB.
11:35
A. 185x8x3
B. 10:12 subbed 20burpees for row, 53lb KBS
B) 10:17
A. 120kg x 8, 130kg x 8, 140kg x 8
20 15 15
B. 8.40 RX
Super fast!
That’s insane. What was your row splits?
1:40-1:50
A. 275, 305, 335. All @ 6 reps. Forgot to count dips 🙁
B. 10:25. No rower, so used a stationary bike for 2 min. No kettlebell, so used a 40lb dumbbell for single arm swings.
Too many to count. 🙂
A. Deadlift @ 2011
Warm Up 135#, 145. 155 x 5
170×8, 180×8, 190×4 (not liking my form on last set)
Strict Ring Dips 8 / 8 / 7
B. RX – 11:20
Good thing I got the push ups and KBS UB because my rows were soooooo SLOW!
3.5 hrs of sleep and 12 hour work day = EMPTY TANK!
Is there sleep in your future?
Haha…I’d like to think so…but I work for UPS and my alarm goes off between 12:45-1:15 am Mon-Fri. I try to get a good little nap in if possible…but it doesn’t always work out that way. I just need to stay focused and work hard to do the best I can.
I worked out with powerlifters today so had to split my workout first half with them modified for powerlifting then second half with wife
A. 3×5, then 3×3, then 3×1 (without tempo) deadlifts and bench press.
Hit new DL PR at 345 and new bench pr at 225.
B. 11:14. Only had 45lb dumbell so did 30 reps. I know, not the same.
PR star!!!
Impressive weight, David. You are representing us old men well.
Thanks Ryan. Means a lot coming from you. I’ve seen you’re crazy workouts posted here. Feels like I’m always trying too catch up.
A:
Deadlift:
1) 110kg x8
2) 120kg x6
3) 130kg x5
Ring Dips subbed for Chest Dips:
1) 12
2) 12
3) 13
B:
KB: 16kg
Time: 14:33