13.11.14

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v.2013

Y’all didn’t really need me to tell you what to do on a Recovery Day, did you…?

🙂

This has been on my mind all week. We’re in it.

Week 19 Training: 13.11.14

Include in your warm-up:

10 Minute Full ROM Dynamic Warm-Up

2x: Squat, Pushup, DeadLift Matrices (1st round unweighted, 2nd round weighted)

Strength

Warmup Sets:  1×8@50, 1×5@60, 1×5@70, 1×3@85 (DeadLift & BenchPress)

A. Bench Press: 2×2 @ 96% – E2M

Notes: The BP will be done BEFORE the deadlifts this week. 

B. Banded Deadlift: 10×2 @ 55% Bar Weight + ~25% Band Tension – AFAP – EMOM

Notes: Every deadlift should be a single – from a dead start. No touch and go. The 10 sets of 2 reps should be performed EVERY MINUTE ON THE MINUTE FOR 10 MINUTES. Speed is your friend.

Auxiliaries

C1. 3×6/6: Barbell Front Rack Bulgarian Split Squats – AHAP but Unbroken

C2. 3×6: Weighted “Over/Under Grip” Pull-Up – AHAP but Unbroken

C3. 3×6: Glute-Ham Raises – How much weight can you use for a set of 6? (Must be Legit)

Notes: Move from one movement to the next without much resting (slow walk over, then begin). Transitions should be smooth, controlled and fluid. 

Durability

D. 10 minute sled drag @ 60/45 (5 minutes forward, 5 minutes backward)

Notes: Try to make this one continuous piece without stopping. If you have to stop, make it brief. You should split up the time half and half — forward-facing and rear-facing.

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18 comments on “13.11.14
  1. Max says:

    A & B done

  2. House says:

    A) 290/310
    B) Speed Deads at 265
    C1) up to 85
    C2) 45/65/70
    C3) N/A
    Chow-dair…

  3. Reid says:

    A) 315
    B) 275 w/ green band
    C1) 115
    C2) 45
    C3) Bodyweight
    D) Tonight

  4. vanlandingbad says:

    A) 285
    B) 275 w/ green band
    C1) 115.135.165
    C2) 35.45.35
    C3) Did a few but still cramping.
    D) Done

  5. Feliz says:

    A) 105
    B) did 10 KB russian swings @ 32K EMOM 10min
    C1) BW, 15#, 15#
    C2) used a skinny band
    D) done

  6. randallgatkinson says:

    A) 265
    B) 285 with green
    C1) 65
    C2) 35
    C3) 5 / 10 / 25
    D) Work

  7. Kelly C says:

    a. 95/105
    b. 105/110 with red
    c1. 45
    c2. BW
    c3. BW/2.5/5#
    D. Done

  8. Brett Bolus says:

    A) 225
    B) 205 + green band.

  9. Morgan says:

    a) 215
    b) 205 with green
    c1) 45
    c2) 10/15/35
    c3) b/w
    d) Done

  10. kellipugh27 says:

    A. 100
    B. 145 with red band
    C1. 65/65/65
    C2. bw/bw/bw — first time doing the pull ups without a band!
    C3. 5/10/10
    D. done

  11. Chels says:

    A. 140
    B. 185
    C1. 85
    C2. 10/15/15
    C3. 10
    D. Done

  12. A) 315/320
    B) 315 – wrong percentage #fullretard
    C1) 95
    C2) BW
    C3) BW/10/10
    D) Done

  13. Zach says:

    A) 275 (light due to shoulders)
    B) 315 + Bands
    C) 135, 40, BW
    D) Done
    3v of dl

  14. Matt Counts says:

    A) 225
    B) 240 with green
    C1) Done
    C2) Done
    C3) Done
    D) Done

  15. 100 UB DUs
    10 min emom 20 DUs 2 MUs (last min 100 UB 1 MU)
    a. 275/285 for 1
    b. 325 with blue
    C1. 95/115/115
    C2. red kb
    C3. 10lb
    d. did not do

  16. Soy Leche says:

    A) 245
    B)225
    C1) 95
    C2) 53
    C3) bw / 10 / bw
    D) Done

  17. JeffT says:

    A) 205/215
    B) 225
    C1) 65/95/95
    C2) 35/45/50
    C3) 10/25/25
    D) Done

  18. ikantola says:

    A) 130-135(1)
    B) deads at 185 plus blues bands on the rig
    C1) 55lbs
    C2) 15lbs
    C3) 10lb plate
    D) untimed “ruck” with 15lb bag – long enought to tire out Cora for an hour

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