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
A: 385/385/385/385/385/385/385/385
B: 1:56, 1:55, 1:48, 1:46
A. 8 sets of Deadlift every 2-3 minutes
3×340
B. 1:42, 1:42, 1:44, 1:45
DL x 3
235 285 315 315
315 335 355 365
Emom 4 min 500m row
1:42 1:42 1:44 1:40
A. 315#
B. 1:41/1:46/1:48/1:45
A. 285#
B. 1:44, 1:47, 1:56, 1:55
A. Deadlift 8 x 3
210# (70% 1RM)
B. Every 4 minutes x 4
500m row
2:08 2:07 2:09 2:10
A. Deadlifts done at 335.
B. Rows: 1:43, 1:38, 1:42, 1:45
Well done everyone!
bonus snatch work
emom x5 min 2×115
emom x5 min 1×125
A. 290#
B. 1:50-1:46-1:43-1:40
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
A)
11/22 front squat sets
B
1:47
1:49
1:50
1:51
A . 150kg x 8 set de 3
B.
1:36 / 1:40 / 1:42 / 1:35
A. Every 1:30 – 185×2, 195×2, 205×4
B: 1:48, 1:47, 1:46, 1:48
Deadlifts all at 295#
Rows: 1:43, 1:45, 1:45, 1:45
This last round was tough to hang on.
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 »
Oh no Al! Such a bummer. I wish you a speedy recovery.
Thanks Anika 👍
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!
Thanks Janelle, yea I’m expecting it to be a long one!
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!
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!
Sorry a 1 handed 2000m row.
You’re a machine dude. Heal up well.
Haha, thanks Mugu yea I thought I’d just try it 1 handed to see how I get on!
Get well soon Al. I assume the other guy is in the ER?
Thanks Luke, yea the other guy was folded like a deckchair!!
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
Impressive DL no’s Blake!! 💪