6/19/20

My legs were pretty blown up from Tuesday’s squat session so we went in and rode the Assault Bike for 20 minutes easy yesterday. Feeling much better today! Headed into the noon class.

Strength

6 sets of 7 deadlifts on a 12:00 clock

I built up with 95 and 135 before starting my sets every 2:00.

• 1×7@185
• 1×7@225
• 1×7@255
• 1×7@275
• 1×7@295
• 1×7@315

315 felt pretty strong for not having deadlifted in quite some time!

Metcon

For time:

• 1000m Row
• 30 Slam Balls (30#)
• 21 Deadlifts (135#)
• 500m Row
• 20 Slam Balls
• 15 Deadlifts
• 250m Row
• 10 Slam Balls
• 9 Deadlifts

I was neck and neck with Todd the entire workout. My pace on the 1000m and 500m rows was around 1:57, uncomfortable, but not overly tough. All the slam balls and deadlifts were unbroken. I ended up finishing at 11:33, about 10 seconds behind him. What a posterior burner!

2/15/20

Valentine’s Day “Randy Meets Annie” Workout! Partnered up with Char and we scaled to:

50-40-30-20-10 reps for time of:

• Assault Bike Cals
• Slam Balls

After each round, perform 30 alternating DB snatch.

Assault Bike was in place of the double unders and slam ball was in place of situps. Time was 21:01.

1/20/20

Tabatas:

1. Russian KB Swing (53/35)|(35/26)
2. Air Squat
3. Toes to Bar or Reverse Crunch
4. Slam Ball (20/10)

Resting 1 min between tabatas. Hit a total of 390 reps.

1/13/20

Strength

Deadlift – 3-3-3 (30×1 tempo)

I worked up to 275#

Metcon

8-6-4-2-4-6-8 Deadlift (275#)

After each round:

• 8 HSPU
• 16 Slam Balls (30#/20#)

I scaled the weight to 225# so I could move quickly for each set. Kept the DL unbroken and scaled the HSPU to 5 each round. I ended up getting 5 unbroken HSPU for 6 out of the 7 sets (4/1 on the last set). Finished in 14:52.