February 11th, 2017

Barbell
A. Sumo Deadlift; 50%x5; 60%x5; 70%x5; 80%x3x3
B. Bench Press x8-10 x3 sets
+
3 rounds not for time of:
1 tough TGU each arm
Toes to Bar Complex (4 Strict + 6 Straight Leg Kipping + 8 Bent Knee Kipping)
10 GH Raises
+
3 sets of:
50ft front loaded carry (yoke or two heavy KBs)
right into..
AMRAP Kipping HSPUs (-3)
Rest 2-3 minutes between sets
+
30on/30off x 15 minutes @80%:
Ski
Bike
Row

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3 Comments

  1. A) 245×5 double overhand no hook, 315×5 first two double over no hook then 4th used hook and 5th mixed lol, 365×5, 405x3x3

    B) 185, 195, 205
    *pump was dope

    C) 60# DB for get ups

    D) 12, 15, 15 HSPU

    E)
    Ski: 10, 10, 10, 11, 12
    Bike: 9, 13, 13, 13, 13
    Row: 14, 15, 15, 15, 16

    Rounds 4&5 may have been 90ish%

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  2. A. 175, 205, 240 (all double overhand no hook) then 275 3×2 (I had a searing pain in my right groin on my last rep, like I was stabbed)

    B. 135-155-165 x10.

    C. Done with 50# DB
    T2B complex UB

    D. 245,295×2 for front rack carries and 10-10-11 HSPU.

    E. done.
    8-9 cals on ski
    9-10 on bike
    9-11 on row

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    Reply

  3. Barbell
    A. Worked up to 165 before my leg was starting to pull, so I did 3 sets here. I think that’s about 60% for me.
    B. 83(10)/103(9)/123(8)

    TGUs at 53. Almost didn’t make the last round but Adam had taken away my 44#, so I got it on the 4th try.
    T2B – these did not feel great. Shoulder is feeling less than pleased from shoeveling.
    +
    Carried 44# KBs, could not get 2 up of anything heavier in the front load position.
    Handstands: 12-11-11

    Ski: 6cals per round
    Bike: 8 cals per round with rollover
    Row: 6 cals per round

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