PERFORMANCE

Warm-Up.

Thoracic Twists x 30 seconds

Followed by…

Banded Hamstring Pulses x 30 seconds per side

Followed by…

Thoracic Iso Holds x 10 reps

Followed by…

Two sets of:
60 Seconds Row
30 Seconds Reach Thrus
30 Seconds Pass Thrus in a Squat
60 Seconds Assault Bike
30 Seconds Banded Good Mornings
30 Seconds Banded Glute Bridges

Followed by…

60 Seconds Russian Kettlebell Swings (light)

Then…

A.
Eight sets of:
Deadlift x 3 reps @ 85% of 1-RM Deadlift
Rest as needed

B.
Every 4 minutes, for 16 minutes (4 sets) for times:
Row 500 Meters

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K R
K R
November 30, 2021 4:38 am

A: 385/385/385/385/385/385/385/385

B: 1:56, 1:55, 1:48, 1:46

Luke Tipton
Luke Tipton(@luketipton)
November 29, 2021 9:37 pm

A. 8 sets of Deadlift every 2-3 minutes
3×340

B. 1:42, 1:42, 1:44, 1:45

Jeremy Hammock
Jeremy Hammock(@jhammock)
November 29, 2021 7:36 pm

DL x 3
235 285 315 315
315 335 355 365

Emom 4 min 500m row
1:42 1:42 1:44 1:40

Pennypacker Jay
Pennypacker Jay
November 29, 2021 5:43 pm

A. 315#
B. 1:41/1:46/1:48/1:45

Kevin Watts
Kevin Watts
November 29, 2021 5:10 pm

A. 285#
B. 1:44, 1:47, 1:56, 1:55

Amber Wilkie
Amber Wilkie
November 29, 2021 3:56 pm

A. Deadlift 8 x 3
210# (70% 1RM)

B. Every 4 minutes x 4
500m row
2:08 2:07 2:09 2:10

Mike Slagle
Mike Slagle(@mike_slagle)
November 29, 2021 3:52 pm

A. Deadlifts done at 335.

B. Rows: 1:43, 1:38, 1:42, 1:45

Well done everyone!

Aaron Danielson
Aaron Danielson(@ardanielson)
November 29, 2021 3:41 pm

bonus snatch work
emom x5 min 2×115
emom x5 min 1×125

A. 290#
B. 1:50-1:46-1:43-1:40

Tristn Hinck
Tristn Hinck
November 29, 2021 2:58 pm

A. Found a 1 Rep Max Deadlift: 495lbs

B. Every 4 minutes, for 16 minutes (4 sets) for times:
Row 500 Meters

– 1:46
– 1:44
– 1:47
– 1:39

Last edited 1 month ago by Tristn Hinck
Chris
Chris(@christopher_m_capozzi)
November 29, 2021 11:54 am

A)
11/22 front squat sets

B
1:47
1:49
1:50
1:51

Toni Martos
Toni Martos(@ToniBaltimore)
November 29, 2021 11:01 am

A . 150kg x 8 set de 3

B.
1:36 / 1:40 / 1:42 / 1:35

Ryan Wingers
Ryan Wingers(@rjwingers)
November 29, 2021 10:22 am

A. Every 1:30 – 185×2, 195×2, 205×4
B: 1:48, 1:47, 1:46, 1:48

Jeff
Jeff
November 29, 2021 10:03 am

Deadlifts all at 295#
Rows: 1:43, 1:45, 1:45, 1:45
This last round was tough to hang on.

Last edited 1 month ago by Jeff
Al F
Al F(@frasersailing)
November 28, 2021 11:17 pm

Not a great weekend, tore the ligament on my right elbow connecting by bicep, so my bicep is now up near my shoulder! Should have know better not to play rugby at my age, oh well surgery and a good few months recovery coming up! Pushed on with exercises that I can do. Warmup done ✅ A. FS 8×8 @70kg Focusing on a bit more depth with slightly lighter weight. B. 2000m row one handed 8’22 Anyone with any experience of this injury please feel free to share with me so I can get a feel of how long it… Read more »

Anika Tipton
Anika Tipton(@anikatipton)
November 29, 2021 6:01 am
Reply to  Al F

Oh no Al! Such a bummer. I wish you a speedy recovery.

Al F
Al F(@frasersailing)
November 29, 2021 8:26 am
Reply to  Anika Tipton

Thanks Anika 👍

Last edited 1 month ago by al fraser
Janelle Winston
Janelle Winston(@AKwinst)
November 29, 2021 2:38 pm
Reply to  Al F

Sorry! My elbow tendonitis took quite a while to heal, like 6 – 9 months. But it was only tendonitis and not a full blown tare. I hope your recovery goes well!

Al F
Al F(@frasersailing)
November 29, 2021 9:53 pm

Thanks Janelle, yea I’m expecting it to be a long one!

Mike Slagle
Mike Slagle(@mike_slagle)
November 29, 2021 6:02 pm
Reply to  Al F

Sorry to hear that Al! Heal up, do your rehab, and we look forward to seeing you back asap. By the way, your one arm row time is ridiculous!

Al F
Al F(@frasersailing)
November 29, 2021 9:55 pm
Reply to  Mike Slagle

Thanks Mike, yea gutted really as felt I was getting back into training nicely! I’ll have to see how low I can get that 2000m time!

Mugu
Mugu
November 29, 2021 6:14 pm
Reply to  Al F

Sorry a 1 handed 2000m row.
You’re a machine dude. Heal up well.

Al F
Al F(@frasersailing)
November 29, 2021 9:57 pm
Reply to  Mugu

Haha, thanks Mugu yea I thought I’d just try it 1 handed to see how I get on!

Luke Tipton
Luke Tipton(@luketipton)
November 29, 2021 9:40 pm
Reply to  Al F

Get well soon Al. I assume the other guy is in the ER?

Al F
Al F(@frasersailing)
November 29, 2021 9:58 pm
Reply to  Luke Tipton

Thanks Luke, yea the other guy was folded like a deckchair!!

Blake Shealy
Blake Shealy
November 28, 2021 4:49 pm

Did last Wed (11/24) workout. Needed some intensity after Thanksgiving.

A) Deadlifts, 8×3 @ 455, 445, 425, 425, 425, 430, 435, 440

B) Metcon, RX @ 15 min (20 KB sumo, 15 box jumps, 10 PU)

5 rounds + 29

Al F
Al F(@frasersailing)
November 28, 2021 11:17 pm
Reply to  Blake Shealy

Impressive DL no’s Blake!! 💪