Heavy Deadlifts and A Ridiculous Amrap
In 8 minutes, complete as many rounds as possible of:
3 Deadlifts @ 145kg
8 Wall Balls @ 10kg
8 rounds + 3 DLs
I did 32 reps in 12 minutes last week. So 27 in 8 minutes ain’t too shabby. It’s all about positioning and staying tight throughout the multiple lifts.
AMRAP 20:
20 Box Jumps
5 Muscle-ups
30 Double-unders
4 rounds + 4 Muscle-ups (went on to complete the round)
5X3 Strict Pullups + ME Kipping Pullups
15 Strict + 45 Kipping total
When I first told everyone about this, they were like, “Whaat?” Too many box jumps apparently. They actually felt good during the first two sets. Then I broke em up into 10s and 5s. Muscle-ups took the most time but I rested relatively short in between. The double-unders were recovery for me. Then onto more pull-ups to bring this week’s grand total to 96.
Jumping in the carpark
5 rounds for time of:
20 Burpees
50 Double Unders
Time – 13:30
I didn’t do this with split lunges because of time constraints. Next time.
Butt kicked
Back Squat
3-3-3-3-3
120kg. 130. 140. 145 (2)
50-40-30-20-10 reps for time of:
Kettlebell Swings @ 24kg
Double Unders
Time – 13:21
Got my butt kicked in this one. The first 50 went fine – unbroken. It went downhill from there. No hips, no arms and no core. I could attributed it to the gruelling week that passed, but I’ve got two days of rest. Maybe I shouldn’t rest too much. Or maybe I should get more sleep. That’s right. Apparently we humans need to regenerate. I should know that. Yet it always seemed to slip my mind. For today onwards, that’s the goal.
Sleep.
The One Hour Express
Deadlifts
167kg x 5, 177 x 5, 187 x 5
Grip was tested in this one! I need Wolverine palms to ascend the mount of powerlifting olympus.
Three rounds for time of:
40 Sumo Deadlift to Highpulls @ 24kg/16kg
40 Double Unders
Time 9:12
Rest 5 mins
200 metres Walking Lunges
200 metres run
Time – 9:32
WOD072811
Back Squat
105kg x 5, 112 x 5, 120 x 8
Shoulder Press
57kg x 5, 60 x 5, 62 x 8
Five rounds for time of:
Run 400m
40 Double Unders
Time – 15:27
Totally stuffed up the first round with about 5 trips. But I went on to recover well after that with an unbroken finish!
21, 15, 9 reps of:
One arm KB power snatch LT – 1.5 pood
One arm KB power snatch RT – 1.5 pood
Toes to Bar
Time – 9:35
WOD071411
Back Squats
3-3-3-3-3
120kg, 125, 130, 135, 140
Three rounds for time of:
15 Push Jerks @ 60kg
50 Double Unders
Time – 8:39
It was a pretty decent workout but it got ugly as I extended it to five rounds for 18 minutes. Still I managed to work those DUs despite having pumped shoulders.
WOD062011
Deadlifts Intervals
5 reps of 145kg on the minute.
5 rounds.
In 15 minutes, complete as many rounds as possible of:
5 OHS @ 60kg
10 Push Ups (hand-release)
20 Double Unders
6 rounds + 8 DUs
I wanted to know what it would feel like doing multiple reps of that mammoth weight. As it turned out, I couldn’t last beyond 5 minutes. This requires more work obviously.
WOD040711
5 rounds for time of:
12 Hang Power Clean @70kg
12 KB Swings @ 32kg
12 HSPU
Time – 23:57
Four rounds for time of:
Run 200m
50 Double Unders
Time – 13: 06
I thought it would be a good idea to do a heavy metcon before the Sunday Big Bazooka of a workout. Those hang power cleans got so heavy I felt I was doing one rep maxes by the five round. Clearly, grip strength was also an issue as I could barely hold onto the bar for 12 consecutive reps. Swings and HSPUs were peanuts in comparison. And a great finish with the second wod. I’m getting the hang of this jump rope shit.
WOD032911
Thrusters
3-3-3-3-3-3-3
60kg, 65, 70, 75, 80, 85, 90 (f)
Three rounds for time of:
Run 350m
15 Hang Power Cleans @ 60kg
50 Double Under
Time – 20:16
Doing double unders on their own – not much sweat. Incorporating em into a workout which taxes heavily on thy shoulders? Different story.
Time -
WOD112310
Seven rounds for time of:
5 Handstand push-ups
185 pound Deadlift, 10 reps
10 Chest to bar pull-ups
20 Double-unders
Time – 25:42
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