All about the Posterior

For time:
1 mile run
Then 10 rounds of:
5 Pull-ups
10 Kettlebell Snatches (1p)
15 Deadlifts (105 lbs)
1 mile run

Score: 33:36

With some upcoming travel and knowing I will have limited access to equipment, I programmed this workout with this in mind: movement I hate (deadlifts) movement that needs work (Pull-ups) and a movement that is full body (KB snatches).

This workout felt long and slow, and it was. I dreaded the deadlift each round, they were painful but glad to have the exposure. I made it through the entire 10 rounds unbroken until the last set of snatches and Deadlifts.

The ring pull-ups were half kipping and half butterfly, I struggled to keep a good rhythm. This movement use to be my strongest but I have fallen off the past year. Snatches spiked my heart and tired out my posterior chain but this movement was relatively smooth.

It’s good to get longer pieces like these in, I normally don’t have the time today was a rare occasion when the kids were napping and I had a full hour to myself and I took every second of it.

Black Jack

Workout
1-2-3-4-5-6-7-8-9-10
10-9-8-7-6-5-4-3-2-1

Toes to rings
Deadlifts (155 lbs)

5 Burpees after each round

Score: 10:38

Love this style of workout, it plays with my mind especially when I’m doing a movement that I don’t enjoy (Deadlifts). This workout was designed to just be toes to rings and DL but I added in burpees to tax my core a little more and it worked.

The trunk is the foundation of any movement and I feel it is not talked about as often as it could be. This couplet is a total of 160 reps, and in a relativly short time frame. I recommend keeping your equipment close together and making your transitions as quick as possible.

This is a perfect workout to do if you are short on time. Which I was this evening.

Try it and let me know what you think.

Chipper

For time:
100 Deadlifts (95 lbs)
100 Power Cleans (85 lbs)
100 Power Snatches (65 lbs)
100 Overhead Squats (55 lbs)
10 Man makers (1 pood)

Score: 23:23

Glad I had a partner for this long chipper. Splitting the work evenly made it possible to move through quickly and in small manageable sets. The original name is Rouse 410 The workout was designed to be done solo. I found it while flipping through WODwell on Instagram and thought it would be fun to do while the kids were napping.

Fun is defiantly the wrong word. I hit a wall during the power cleans and it felt like those reps took forever. Everything was broken up in small sets: 10’s on the Deadlifts, 3’s on the Cleans and Snatches, and 8’s on the Overhead squats.

Finishing with single on the Man Makers was just brutal but a great way to end a workout and call is quits for the day.

Barbell and Burpees

This is a very tough workout to do early in the morning. Lift 105lbs overhead before 6:30am I normally avoid. For some reason I was feeling rested and healthy, so I gave it a go.

With a little mobility and warm up I was able to tackle this workout as planned.
Push through all 15 burpees.
Complete 11 Deadlifts then rest. 8 Hang power cleans then rest, and 6 push-jerks and rest.

By stopping one rep before the next movement gave me a second to breath and make it so I didn’t have to do an additional rep. For example, starting the push-jerks I need to hang power clean the barbell to the rack position for the jerk. Therefor I could stop one rep short and still get all the reps in.

5 rounds every 5 minutes for 25 minutes:
15 Burpees
12 Deadlifts (155/105lbs)
9 Hang Power Cleans (155/105lbs)
6 Push Jerks (155/105lbs)

Score: Completed every round under 3 minutes.

I enjoyed this workout and I was able to complete it becasue I had a little more flexibility with time this morning, which was nice for a change.

Painful Morning Session

Cold, dark, wet, early, tired the list of reasons not to workout could go on forever. After hitting snooze several times I decided to suck in up and workout even if its not my best performance.

Feeling pressed to get this workout done. I jumped into this sprint and it took me 2 rounds to finally feel warm. Even if it wasn’t my best performance, I made time for myself, my health and I made it to the office on time. Win, win!

4 Rounds for Time:
21 Deadlifts (95lbs)
15 Box Jump Overs (20″)
9 Push Jerks (95lbs)

Score: 9:09