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
WOD112910
For time of:
100 Sumo Deadlift Highpulls @ 30kg
45 Thrusters @ 30kg
30 Pull Ups
Time – 11:18
WOD090610
Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
9 rounds
Compare with 101309
WOD083010
21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 75 pounds
Push jerk, 75 pounds
Time – 10:36
WOD080410
Seven rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Dips
Time –9:22
Compare with 021509
Weighted Pull-ups
1-1-1-1-1
40, 40, 40, 45, 50
WOD101309
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
6 rounds + 5 thrusters
WOD050309
Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
21 Dips
Time – 18:52
Got held back a bit for not wearing shoes. Sheesh.
WOD021509
Seven rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Dips
Time – 10:40
Felt really good in this workout and able to push real hard till the end. I was skeptical on how I am able to do it in the first place due to my torn callous. Nothing a little bandage around the hand can’t do to alleviate the pain.
I want to continue to work on my pull-up strength to maintain the rhythm. And to add a regime to enable success in performing handstand push-ups.
Enjoyed tennis today!
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