PERFORMANCE
Warm-Up.
One set of:
Kettlebell Farmer’s Carry x 100m
Alternating Box Step-Up x 20 reps
Followed by…
Two sets of:
Kettlebell Suitcase Deadlift x 5 reps, right
Kettlebell Suitcase Carry x 50 ft, right
Kettlebell Suitcase Deadlift x 5 reps, left
Kettlebell Suitcase Carry x 50 ft, left
Kettlebell Swing x 10 reps
Then…
A.
Every 2 minutes, for 24 minutes (8 sets):
Deadlift
*Set 1 – 8 reps @ 55%
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101-105%
Rest as needed
Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.
B.
Complete as many rounds and reps as possible in 8 minutes of:
6 Deadlifts (225/155 lbs)
12 Box Jump-Overs (24″/20″)
270lbs @ set 7 stopped dt mechanical breakdown
9+13
A. 155, 175, 205, 215, 235, 245, 255, 270, 275 – 5# PR
B. 9 + 8
My BACK!
Had to start breaking the DL on rounds 7-9 to keep my back from seizing up.
Hopefully I can walk tomorrow.
Made it to 350..5 rounds of wod
A-
100kg / 120kg / 140kg / 150kg / 160kg /170kg /180 kg / 190kg RM.
B – did the Fitness option
4 rds with 32kg kb
A. Deadlift E2MOM
8×225
6×265
4×305
2×345
1×350*
1×350
1×350
1×350
*All the weight I had. All double overhand grip.
B. 8+1
Great work getting to 8rds Luke 💪🏻
A. Deadlift – based off 240#
135×8, 155×6, 180×4, 200×2, 210×1, 215×1, 220×1, 225(f), 220×1
***Not even close to my max..but 220 is only 5# shy of twice my current BW. I weighted about 135 when I was hitting 240 max.
B. AMRAP 8 min – RX
6 Deadlifts @ 155# – all UB
12 Box Jump Overs @ 20″ – all UB
***9 rounds on the buzzer! 1 rep less than my all-time best.
9 rds Candy great work you smoked us all!! 💪🏻
RX
A: @450
B: 8 +1
A: 180kg
B: 5+14
Just part B today
8 min amrap
6 dl 225
12 box jump overs 24”
8+6
A. Up to 405#. Attempted 425 but no go today.
B. 8 even Rx
Nice work getting the 8rds in Logan, I tried but it wasn’t going to happen today!!
Just getting back into it after layoff so no 1RM.
A. E3MOM DLx8 reps
275, 275, 275
B. 5+1
Warmup done ✅
A. Work up to 1RM DL
@200kg
Super happy with that after not going heavy for probably a year! Did pull a 210kg once a long time ago, but this was the first time using double overhand grip.
B. AMRAP 8 mins rx
7+2
Started off EMOM and felt ok but soon fell off the cliff. Oh well didn’t want to use my lower back for he next couple of days anyway!!
Nice work Al. How is the arm? Sounds like you are back to full primate functionality?
Thanks Luke 👊🏻 yea arm all good thanks just working on building it up a bit over the next few months and getting back into it!