A.
Four sets of:
Deadlift x 3-5 reps
Rest 2-3 minutes
B.
“Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups
Compare your results to January 3, 2017.
A.
Four sets of:
Deadlift x 3-5 reps
Rest 2-3 minutes
B.
“Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups
Compare your results to January 3, 2017.
A. 315 for 4×3.
B. 11:18. Subbed 1000m run for row.
A: 90kg x5/100kg x 5/ 110kgx5/ 120kgx4
B: 9:15s 1000m at 3.47 very easy then 30 thrusters break and 20 my arms hurs after monday, and then pullup 10,5,5,5,5 its was not 100% of my power on this workout tired after monday killer
A. 60(5rep)/70(5rep)/80(4rep)/90(3rep)
B. 8:00 (still ring row not pull-ups )
A. 90/100/110 kg ended up on this i dont feel well yet with deadlifts afret lower back injury
B. 10:14 Rx
A. 330/340/340/340
B. 9:05 Rx
A. 225/245/265/285 x 5 reps each set
B. Subbed w/ 1000 Meter Run: 8’18”
C. Knee Rehab (1 hour)
How’s the knee doing these days?
Hey Coach!
Knee is gewd for the most part! I favor it at times, especially when I’m working on squat re-patterning and mobility, but apart from that, it’s good! Kelly’s Supple Leopard has been HUGE in this area. I really thought I knew how to squat prior to him, but his coaching cues in his book has been a game changer for my recovery.
Thanks for always checking in on me!
Deads 4×5 315/335/365/405 (PR)
Jackie. 8:30
PR star!!
A.) Overhead squat 4×3-5. Worked up to 185×3
B.) Deadlift worked up to 405×5
C.) 8:01 for a 45 sec pr.
Nice! PR star!
A) 185/205/225/245×5 (245×5 might be a 5RM)
B) 8:03 RX
Glad you came out to train with me 😉
Super great!
A. 275/285/295/310×5. 5# PR for 5
B. Rx’d with run instead of row. 6:39
I didn’t do Jackie on 1/3 but have my time from 5/19/16. 35 sec improvement from a year ago!
FAST!!!!
Speed demon!
B. 6:27 rx 29 second pr
Saturday Ohio beast 52nd overall good to be back working out so soon big credit to invictus and this community that pushes me thanks all!
Holy cow that’s an amazing time
Great job, Dustin!
Thanks coach!
Well done!
Here’s how I attacked today’s workout:
A. Fitness
Deadlifts x 8 @ 30X1 (brutal tempo) w/ 215, 225, 235
Triceps Extensions x 12 @ 3111 (we got a new gadget I had to try)
Plank x 60 seconds
B. Burn 30 with my class
3-minute intervals/1 minute rest (variety of things)
Came down with a serious head cold and sore throat this weekend so gave it what I could today living on the I’m sick mantra of “neck down slow down, neck up keep up”. However, I struggled to breath through the gunk in my throat/lungs. A. Deadlift: 365#x5, 385×5, 405×4, 415×3…I still remember the days I struggled for a 405 1RM. B. Jackie as Rx 7:18 (I believe my PR is around 6:50)…off rower at 3:35 then the fight for air in my congested lungs began. Thruster 25/15/10, pullups 20/5/5. …finished with a non-timed Angie to work out some more… Read more »
But the lungs are below the neck…
A. 4 x 5 x 130kg/140/145/150
B. 9:53
C. 4×15 Bulgarian split squats
Super fun with the BSS, right?
yes, lots of “fun” 🙂
A. 345×5, 365×5, 385×5, 405×2, 425×1(5# PR)
B. Rx 7:06, big improvement from 9+ in January although I was sick that day. Was at 3:37 off the rower.
C. 1/4 Murph w/ ballistic vest(20+ lbs):
400m
5 rds: 5 pull-ups, 10 push-ups, 15 squats
400m
10:39… gonna be a rough day next Monday. Was hoping to simulate the last half of Murph by doing this under fatigue.
Great job today!
A. 225/275/325 for 5/ 375 for 3 – felt good
B. 8:36 – row 3:46, 2 sets of 25 unbroken thrusters, 3 sets of 10 pull ups
A. Deadlift Warm up x 3 @ 135#, 155, 175 185×5, 195×4, 200×3, 205×2 ***25 AbMat sit ups between sets B. Jackie RX 9:32 total (row 4:26.3) Jan.3 – 10:00 total (row 4:16) Not real sure what is going on with my row…seems to get slower and slower…I watch the videos and I start out strong…but I crash way to fast. Although, I knew my row time was much slower so that made me push myself harder for the thrusters (25/13/12) and pull ups (5,3,then all doubles using Michele’s technique) I couldn’t get a good grip around the bar on… Read more »
This helped me a lot when I was starting on the rower https://www.youtube.com/watch?v=UlWUPkXrq24
Also, breathing is super important, inhale on the pull and exhale on the return, the sound of the erg actually gives a very good rhythm that you can try to synch up with your breathing. I use it to control my breath during the rowing as a way to keep composure and it helps me move in a more fluid/fast way.
Thanx…I think I need to forget the clock and just concentrate on my movement..making sure I’m doing as he says (legs,hips,arms,arms,hips,legs). Watching that…I think I try to pull with everything all at once and for some reason have it in my head that if the handle doesn’t go all the way back in I’m not going to get a good pull…prob cuz I’m so short and my pulls are very short. I’m going to try to focus more.
Also, if you follow the sequence you are going to save a ton on strength all over the place. The difference in your legs is almost instantaneously noticeable.
Awesome job today!
Had to take a few days off because of a bad flu; which sucked, like a lot but it is flu season now as winter creeps closer, anyways back to work. A) In Kgs, OT3M: 105 x 5 (70%) 120 x 4 (80%) 127.5 x 3 (85%) 135 x 3 (90%) I had the posterior chain strength to do more reps in the second and third sets but my grip failed me. Farmer carries are in my horizon. B) Jackie (Rx), time 11:40. My splits were 3:50 (good steady rowing), 3:40 (five sets of 10), and 4:10 (kipping singles was… Read more »
Yay for farmer carries!!
A. 315×5, 345×3, 360×3, 375×3. New PR. previous 1RM was 375!!
B. 8:52. Broke up the thrusters and pull-ups. Hopefully that’s allowed 🙂
Are the thrusters @ 45 lb total (ie, empty barbell) or 45lb dumbbells?
empty barbell! The alternative would be pretty awesome but sounds painful 🙂
I couldn’t even imagine what that would be like… by “imagine” i mean BAD hahahaha