Overhead Squat hold for time 95/65, 2 efforts with full rest
Deadlift 3-3-3
Rest as needed
4 Handstand Push Ups, 8 KettleBell Swings, 12 Squats- 8 minutes AMRAP
Sectional Competitors: Same as above, lighter than usual on the deadlifts focusing on perfect form.
DEADLIFT 3-3-3
185(Previous Max)
205(New Max)
205(New Max)
OHS Squat Hold Two Rounds
1st-46
2nd-24
8 Min Amrap 2 DHPU, 4 HSPU, 8 KB Swing 1 Pood
5 rounds + 2 DHPU + 4 HSPU + 1 KB SW
Hey Guys,
There were a few who were wondering what I was doing to lose weight. I asked peter and Dan what to do and combined both of their advice. My twist on it is that in my meals where I have zero fat, I derive the fat from the protien I am eating – so the grilled chicken has fat and so does the turkey which is why you see that I didn’t have fat in those meals per se.
D-Bars Diet
Protien Carbs Fat
Pre workout 25 Gr powder Apple 0
Post Workout 25 Gr Powder Oatmeal Yogurt
Pre Lunch 25 Gr Powder Veggies Olv oil
Lunch Grilld Chk Spinache 0
Pre-Dinner 8 OZ Turkey Corn 0
Dinner 4 Eggs Onions Olv Oil
Pre Bed Time 25 Gr Powder
DL 3×3
255, 295, 275
poor form on the 295 set
95# OHS holds: 23 and 26
Nate mash up with 8 others at 6am – not sure how many rounds but did get 2 consecutive MU’s for first time – maintaining false grip after a full wrist turn out at the bottom is real tough
Run Workout – 20 min warmup – 31 mins @ 6:43 pace (4.6 miles) – 10 min cool down
Amazing to see how that 6AM class has grown. used to be 2-3 people, today there were close to 10. Love the early riser group.
Good one today, Pete. Deadlifts 295, 315, 315. feeling better slowly. After taking Dan’s advice and dropping weight down for several months, I now have better form and no back pain
Overhead hold, 35, 64
2,4,8: not sure. i think 6 full sets but included 4 consecutive MU’s on the first set. HSPUs tough after the overhead holds. All MU’s linked which was the goal.
D-Bar-
In my opinion, you still need fat in your diet. All 3 macro nutrients every meal. Olive oil, fish oil, nuts, seeds, avacado. Get. It. In. If you are eating chicken breast and lean turkey, the fat in negligible. You will see better results and better performance with it.
deadlift
3-185
3-190
3-190
OHS hold
41sec
1:17min.
8min AMRAP
2DHPullups
4HSPU(2ab mat)
8kettelbell swings(1 1/2 poods)
6 rounds + 2 HDPU
DL 3×3- 295,305,305
OHS hold- 37,41
Mini Nate- 6 rounds +1MU; HSPU got hard, fast
Nice combination of exercises
REST
Will make modifications.
Thanks for the fb
Agile 8
Squat Very light
45×5
55×5
65×5
Then 5 sets of
20 air squats
20 step ups – 16″
Then easy 8 minute row _________________
Breakfast
1 banana
fiber
coffee
water
Lunch
grilled chicken
lettuce
tomatoes
balsamic dressing
curry dressing
Snack pre-WOD
1 banana
Dinner @ Urbanite
salad with goat cheese, etc.
angus burger with cheese and bacon, no bun, asparagus on the side
Snack @ 230am
left over red curry with white rice
2 sushi rolls
1 piece of dark chocolate