Warm-Up.
12-Minute Mobility for Hip Hinge Day
Followed by…
Three Sets of:
Assault Bike x 30 seconds
Static Hang x 30 seconds
Banded Good Mornings x 30 seconds
Rest 30 seconds
Then…
A.
Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 85%
B.
Every minute, on the minute, for 20 minutes (5 sets):
Station 1 – 30 Single Kettlebell Deadlifts
Station 2 – 30 Jumping Lunges
Station 3 – 30 Band Pull-Aparts
Station 4 – 30 seconds of Prone Plank Hold
Yesterdays
A. Bench Press x 2 @ 21X1 + 4-6 @ 10X1
105# x7, 115×5, 110×6, 110×5, 105×6
***these were all over the place…the first 2 reps at tempo went great..switching to the other tempo really kinda fell apart…
B. 3 Rounds for time – RX – 2:33/3:34/3:18=9:25
R-Arm – 7/3, 5/3/2, 5/3/2
L-Arm – 8/2, 5/5, 5/5
T2B – 14/6 all rounds strict
***Super tough using 35# DB…L arm is definitely stronger at this than R.
A) 135x(10) 165x(8) 195x(4) 220x(2) 235×2
B) 20/20/20/20 – 53lbs kB
Did yesterday’s
A.
Bench press
85, 90, 95, 100, 100 – last two rounds 4 reps.
B. 3 RFT
10 SA DB PP L
10 SA DB PP R
20 TTB
6:53 – TTB took forever. Had to scale to 25 # DB to alleviate some pain from the tendonitis I have in my elbow. Used 35# DB’s in the middle round and decided it was a bad idea.
A. Deadlifts up to 2×445
B. Done with #70 kb
A. 8×135#/6×165/4×190/2×220/2×235
B. done with 24kg kettlebell.
Have a great weekend everybody!
Evening session bc heading tomorrow into holiday.
A. E2M 12 min
Hang clean x3 80/80/80/80/90/90 kg
B. E2M
Single leg curls x15 20 kg
Wide grip pull down x15 70 kg
Push ups Max Reps on two 25+10/20+10/20+10+5
C.
Biceps IT/ET
Triceps extension
… made time for the mobility as noted in the video (awesome – and super revealing)
A. Deadlift (OT2M)
225×8, 265×6, 315×4, 355×2, 385×2
B. As Rx: w/ 2p KB
… band pull-aparts got gnarly … have a good weekend folks.
I am sooo glad I wasn’t the only one that thought that about the band pull aparts…the last 2 rounds took me almost the entire minute to do them…this was definitely a sneaky little number! Super heavy DL…assume you did them DOG?
… is there any other way? Great work by the way – glad you have decided to follow along
Not in a long long time!
A. Deadlift up to 295, staying on the lighter end to focus on technique
B. Done with 70lb KB for DL
Chipper Row
No Warmup
50-40-30-20-10
Cal Row
Pushups
Situps
Air Squats
Kbs (53)
Results 29:22
Short on time this morning and no coaching so went for a hard conditioning WO
Enjoyed except when I arrived each rd at KBs. Ouch. Just hold on.
A.
1. 100,
2. 120,
3. 140,
4. 160 and
5. 170 kg.
B. Yesterday’s WOD:
8:58 rx’d (TTBs broke apart fast)
A. Deadlift up to 85%x2 (170 kg)
The weight progression over the sets felt heavy today.
B. Emom 20
30 SKB DL 32 kg
30 jumping lunges
30 band pull apart red band
30s plank
Each took me around 30-35 sec.
A. Up to 110, felt very easy, so my 1RM is probably up ?
B. Done, legs still smoked from thrusters, even with rest day yesterday. So scaled to 15 rep lunges.
Thought it was gonna be easy and ended up making a sweat angel for a few minutes after last plank ?