Lämittelynä
Soutu 1000m + seinäkyykky 2 x 10

Mave
Lämpö35kg x 5
50kg x 5
55kg x 5
57.5kg x 5 vihko oli kotona ja luulin tekeväni max painolla...

Good morning
25kg x 8
30kg x 5
35kg x 5
37.5kg x 8 ja sehän tuntu jo tosi raskaalta

Metcon
Tabata airdyne
Kyllä noinkin lyhyessä ajassa saa työtä tehtyä...

Amrap
20 askelkyykkyä
10 abmat

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)

Perform 2 min. of each exercise for max reps

No rest between each exercise
Score is total reps

sumo deadlift high pull 95#
double unders
wallball 20#
double unders
box jumps 24"
double unders
pushups
double unders
front squats 95#
double unders

230 reps, need so much more work on DU

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

Squats
4x9 @155

Rest 5 mins then:

5 rounds
5 box jumps 30/24
10 pullups
15 wallballs 20/14 @10ft

Warmup:
3 Rounds
- Run 100m
- 5 Pushups
- 10 Squats

Strength:
5 min max 35# KB Snatch
174 Reps (Did some of them one handed to give my grip a rest)

WOD:
6 Rounds for Time
- 200m Sprint
- 20 Burpees

snatch- 82kg PR (lots of failed reps at 85kg)
C&J -100kg (failed)

Midline
3x10 Back Extensions (15kg)