Main Course:
Skills & Strength:
- Dead Lift
- 70% x 3
- 80% x 3
- 90% x max reps (TO FAILURE! )
- rest 3 minutes, change plates and start!
- 3 x 8 Glute bridges:
- Mechanics: 94/72
- Load: 135/95
- Intensity: BW or better
Fortitude:
- 10 x 30m Prowler Pushes
- +90/+50
Dessert:
- Glute/Ham/Calf rolling
Food for Thought:
“Intensity breeds competency, quantity defies quality.” ~ The Cook
Wooo deadlift and prowlers day!!!
DL: 233 x 6, during warm up sets, I did not flip my grip until the 213# set. My grip is getting better which makes me happy
GB: 213#
Prowlers: 90# added prowler for me.
Very happy with my workout today
Deadlifts: 233×7
GB: 173 for first set, 203 for second two
Prowlers: 90#, man did that suck. I walked the last 3 rounds because I was so gassed, it was all I could manage.
DL: 347 x 5. Thanks Hronn for he breathing tip.
GB: 3×8 @ 135#. (These are goat-like for me)
Prowlers: Check
Foam rolling: I really appreciate having time to do this thanks to the 5:30am start. Changes my day for sure.
My pleasure! I am glad that it helped
Deadlift: 365 x 10 touch and go.
Confident I can get 20+ reps at this weight if grip wasn’t a limiting factor. Need to keep improving my capacity to grip the bar for longer sets.
Bridges: 3×8 at 225#
Felt good here and will look to do 275#s next time.
Prowlers: Yep, would have enjoyed a few more plates next time.
Deadlift: 3@123 3@143 9@163 This puts my theoretical 1RM at 209 first time in 200′s now I just gotta lift it!
Glute bridge: 3×8 @ 153
Prowler: 50lbs
Deads: worked up to 175 X 6 (my breathing was all messed up) tried again after some tips from COACH MATT (woot woot) and completed 9 reps.
GB: 123# X 2 sets, last set 143# with knees together
Prowler: 8 @ 50#, last 2 @ 90#
Deadlift: 285×10
Bridges: 1×8 @ 225, 2×8 @ 255
Oh yeah, and prowlers
At least you remembered the prowlers without the Yomi or Ryan crazy talk about more weight or loving them.
Everyone has their own way of mentally accepting prowlers
Rested
365 x 5 – I went with the overhand grip and it just let go at 5. Need to flip grip when over 315 if I want max effort
Dead Lift: 225# x 4
had more in the system…except for grip! Geez.
Bridges: 135x3x8
WOD: Done (luckily I did not need to try and race Riggs on each one – I would still be laying down)
DL: 335×6 overhand grip
GB: 185 8 8 5 ran out of time
Man, prowlers were exactly what I needed today! More weight would have also been fine, as long as we stay on the high bars. Definitely have more in the tank in regards to DL’s, I think I’ll also use a switch grip over 315lbs as that was absolutely todays limiting factor
I :heart: prowlers, they make me happy.
Dead: 405x 7 …I wanted 8 but exhaled at the bottom and that was all she wrote.
Glute bridge: 225 was a good weight….I exploded up and paused at the top with knees “together”.
Deadlift: 325×5
Glute: 135, more next
Prowlers: Ours go to 11 (actually 14), one with a hitchhiker
Deadlift: 365lbs X 6
Prowlers completed.
Deadlift: 225 x 8
Glute: 135, 3×8
Prowlers: didn’t throw up.
305×8 – form started to get iffy on 7, not great on 8
Glute bridge 135
Prowlers, felt good. It’s way easy when I don’t have to grab the damn low handles!
Deadlift – 200, 225, 255×6
Glute – 135
Deads: 315×9
BBGB: 205×8
Sleds: 11+
DL worked on form at 40 lbs
Glute raises 60 lbs
Prowler flu: yes
Deadlift: 190×3, 215×3, 245×5. Need to work on grip strength.
Glute: 95lbs.
Deadlift: 300 x 8
Glute Raises: 1 set of (135 x 8) then 2 sets of (225 x 8 )
prowler work. was great totally stiff the last 2 days after putting that so close to Karen.