12 minutes to establish a 1RM Push Press: 205

-then-

“Helen”

3 rounds for time of:

Run 400m
21 KBS 24/16kg
12 Pull-ups

AMRAP
15 wall ball
10 burpee
8 minutes

5 rounds of 6 minutes of
sprint 200m
run 400 m
rest

Time to complete 200 m sprints
150 seconds

Metcon:
Annie

20mins AMRAP
250m Row
20 PushUps
score: 8 Rounds

Vauhditon pituus

5 x 1

Strength:
5-5-5-5-5 -ve inclined bench press 60kgs
5-5-5-5-5 +ve inclines bench press 60kgs
5-5-5-5-5 flat bench press 60kgs
8-8-8 Wide Grip Bicep Curls 20kgs
8-8-8 Close Grip Bicep Curls 20kgs

Metcon:
100 DUs
20m Broad Jump Burpees
50 Alternating Pistols
20m Bear Crawl
100 Alternating dumbell snatch 12kgs
20m Lunge
50 KBS 12kgs

Core:
2 rounds (Hold 30sec each)
RH Side Plank
LH Side Plank
Plank
Hollow Body
Superman

Workout of the Day
A.
Six sets of:
Deadlift
(All reps must be performed with PERFECT mechanics!)
Set 1 – 3 reps
Set 2 – 2 reps
Set 3 – 1 rep
Set 4 – 3 reps
Set 5 – 2 reps
Set 6 – 1 rep
Rest 3-4 minutes between sets
I definitely didn't rest enough between sets, and my back was arched performing Dead Lifts again. Although my technique wasn't fantastic, I was still able to match my PR of 355#, but I was unable to get 365# more than a foot off of the ground (and barely an inch on the second attempt).

B.
Using 85% of todays heaviest single, complete the following on the minute, every minute, for 10 minutes:
Deadlift x 3 reps
Burpees x 6 reps
I tried doing a set at 285, but it was a struggle. I then dropped it to 275, but couldn't get a solid set of 3. With this in mind, I dropped it down to 265, and I was able to get solid reps per set. Despite this, I couldn't get going fast enough to maintain steady "every minute on the minute".

Cardio still lagging behind.

Workout of the Day
A.
Four sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 30X0
Rest 60 seconds
Plank Hold x 60 seconds
Rest 60 seconds
For the Bulgarian Split Squats, I got up to 25# for them, but the technique was definitely suffering, especially on my left side. Plank Holds weren't bad, but I struggled a bit towards the 1:00 mark, as I hadn't done them in a long time.

B.
Five rounds for time of:
Dumbbell Complex* x 5 reps
Toes to Bar x 10 reps
*One rep of the Dumbbell Complex =
Start from the plank with dumbbells in hands
Right Arm Row
Push-Up
Left Arm Row
Push-Up
Jump to standing
Dumbbell Clean
Front Squat x 2 reps
Push Press x 2 reps
These were BRUTAL. I tried doing 30, then 25, then 20, and the sets of these absolutely killed me - especially the shoulders!

Quite possibly my worst workout in a number of months.

1. Dead Lift 7x2 295 (PR)

Five rounds for time of:
275 pound Deadlift, 5 reps
25 Sit-ups