This past Friday, a group of us got together at Rocky Top for a heavy deadlift session. We warmed up and then started ramping up the weight, topping out at 167kg (367.4#). Courtney worked some push jerks (gotta love the sound of a heavy bar dropping from overhead), and then she and Bin stormed through a short, sweet metcon:
30, 20, 10 rep rounds for time:
Push-ups
Hang Power Cleans (95#/45#)
Check out some pictures from the workout below...
The pull from the floor.
Fight for it! (yelling is a must)
Lock out!(exhale on the way up? bullshit; intra-thoracic pressure rules!)
And your moment of Zen...
Damnit guys, no smiling while you lift!
10 comments:
5x5 Shoulder press (135lb)
5x5 Strict Pull-up
Alternate both exercises together
30-20-10
KB rack step-up (2x12kg)
Slamball (20lb)
6:31
Friday's deadlift session was great... 367.4# was a big PR for me (almost 40 pounds!). Thanks to Bin, Forney, and Courtney for the coaching and encouragement.
I still need to do my damn graduation celebration workout. Seriously I know someone out there wants to try the misery mile...
Yesterday - scaled "Ryan"
5 rds for time:
5 muscle-ups
21 burpees
-20:24
Seriously underestimated the toll the burpees would take on my shoulders in terms of my ability to rep out the MU's. Had to switch to jumping muscle up's on round four to keep the pace up.
Today - scaled "Mr. Joshua"
4 rounds for time:
Run 1/4 mi.
15 DL's @225#
20 GHD SU's
-22:01
KB work (24kg):
Round the world
Figure 8
Swing
Rack step-up
Front Squat
30 Muscle-ups for time
15:58 (10min PR)
3x20 air squat
4 rounds:
15m Forward Lunge
15m Backward Lunge
30m Bear crawl
2R:
30 sec KB one hand swing (each hand)
10x KB Jerk
4R:
20 split jump
60m Bear crawl
4R:
20 frog hop
60m Bear crawl
Cool down with TGU play
4 rds for time:
95# thruster, 15 reps
Row 500m.
-16:22
3 rounds:
12 Clean High Pull (135lb)
2:00 row (>500m)
2:00 rest
3 rounds:
10 FS (135lb)
60m Burpee Broad Jump
2:00 rest
3 rounds:
8 PU
8 Dips
8 One hand KB swing (20kg)
8 Push up
60m Farmer's Carry (2x70lb)
1:00 rest
"Berserker"
20 Cousins (20lb) - 60m bearcrawl - 10 Pull-ups
15 Cousins -60m bearcrawl - 10 Pull-ups
10 Cousins - 60m bearcrawl - 10 Pull-ups
5 Cousins - 60m bearcrawl - 10 Pull-ups
~10 min
Max rounds in 15 min:
7 FS @ 135lb
7 Burpee Pull-ups (bar set 6" above max reach)
7 rounds + FS + 1 Burpee Pull-up
Then:
Heavy C&J (102kg - PR)
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