PERFORMANCE
Warm-Up.
Two sets of:
Kettlebell Suitcase Deadlift x 5, right side
Kettlebell Suitcase Carry x 50 feet, right side
Kettlebell Suitcase Deadlift x 5, left side
Kettlebell Suitcase Carry x 50 feet, left side
Followed by…
Two sets of:
Assault Bike x 60 seconds
Kettlebell Sumo Deadlift x 12-20 reps
Then…
A.
Every 2 minutes, for 16 minutes (8 sets):
Deadlift x 3 reps @ 77.5% of 1-RM
B.
Five rounds for time of:
15/10 Calories of Assault Bike
10 Devil’s Presses (50/35 lb DBs)
210#
12:00 pe80
#315 DL all sets
Rx: 13:08
A. Worked up to #230
B. 5 Rounds
– 15 Cal Row
– 10 #30 DB Devil Presses
13:51 Min
Forgot to post earlier.
Yesterday’s workout
A. Clean and jerk up to 185
B. Yesterday’s metcon
11:42
A. EMOM for 10’
5 strict pull ups
GHDs to 45” (10,10,8,8,8,6,6,6,6,6)
B. Back Squat every 2:30 for 8 sets
2×240,2×275,1×295,1×310,1×325,1×335, 1×335, 1×335
C. 5 sets of:
15 cal Echo Bike
10 Devil’s Press (55s)
14:03
B)
21 cal row
40# DP
19:52
Round 1: 3:30
Remaining Rounds ~4:00
Yesterday’s
A. Clean & Jerk – 155. Matching PR
B. 11:24 – RX
Thought that everyone was doing like 8 min and was discouraged until I looked again and wasn’t too far behind. My pull ups were slow and controlled and I tried to keep everything tight so I wouldn’t perpetuate my shoulder injury.
Clean & jerks were touch and go.
5/4, 4/3/2, 3/3/3.
Trying to get better at that.
A. All sets at 215#
B. 14:33 on echo bike
Tried to mix yesterday and todays workouts
Emom 2 min clean and jerk
135 135 165 165 185
205 205 215 235 245
4 rds
Run 250
10 pull-ups
10 devil press 40s
11:36
I like your version better. 😊
Shoot it wasn’t easy! Grip was a booger!
38/m/255
Coming of vacation induced low back crankiness used 405 as max
A. 315 alt reg and sumo dead’s
B. Burpee things suck. 18:05 RX.
5 min Nasal Breathing Only Row – 1147m / 69 cal
***Hit these number last Sat and again today…my best NB row!
A. Clean & Jerk x 1
55#, 65, 75, 85, 95, 105, 110, 115, 120, 125(f,f), 115, 115, 115
***failed the jerk on the last 3 sets of 115#
Superset first 6 sets with Ab45s x 5 reps w/ 5s hold, and 6 sets with reclined field goals x 5 reps w/ 5s hold
Short on time and energy today…nixed the metcon!
1. 125kg
2. 14’04”. 10 cal/10 dp
A. Worked off 550 1RM
425# x 3 for all 8 sets
Taking the conditioning off, feeling beat up from this week and under slept.
Have a great day everyone, get after it!
Great work on those DLs Getty!! Get some rest!
8×3 @ 405#
800m w/ prowler sled (5x150m + 50m)
Slight lower back tweak on that last set. Decided not to do anymore hip hinge movements today so I opted to do some sled work. I’m 37 now… Suppose I need to stretch more 🤷🤷
Mobility isn’t sexy..but it sure is important..almost all of my workouts start with minimum 20 min mobility! But then again I’m soon to be 51…so there’s that 👵
I would love a sled..looks like fun!
1) 150kg x 3reps
2) 17’30”
Great job Juan!
A) worked up to 275
B) 1321
Great work Zach!