Not for time do Deadlifts:
The do Bench Press working up to a heavy 1 RM:
Finally do 2 x 4 minute 20/10 (8 rounds) Tabatas
Result: For the deadlift did 95/115/135/155/165lbs. For the bench press got up to 205lbs/93kg.
Not for time do 5 sets of:
Then do AMRAP in 7 minutes of:
Rest 3 minutes then do another AMRAP in 7 minutes of:
Results: For the first AMRAP did 4 rounds plus 6 reps. For the second did 5 rounds plus 2 reps.
Not for time do 6 sets of deadlifts increasing weight each set
Rest as needed between sets.
Then do “Christine” three rounds for time of:
Results: 80% is 240lbs/110kg so stopped there. Bodyweight is around 72kg. Did the metcon in 13:58.
Every 3 minutes for 15 minutes (5 rounds) do
Then for time do:
Results: For the Deadlifts did 165, 205, 225, 265, 275. The last set was more like 1.1.1.1.1 with 15-20 second pauses between lifts. For the metcon part completely messed it up and did 20, 18, 16, 14 toes to bar before figured out that I would not get to the end :-P. Finished my version in 13:00.
Take 25 minutes and work on handstands
Then do 5 rounds of
Then do 21-15-9 of (Diane):
Results: Slight improvement with the handstands, platewalks were more stable, kickups more controlled. L-sits still need work. For Diane finished in 9:42. Compared to last time I did this workout @155lbs it was a big improvement (finished in 11:00 last time).