Surprising DT

I decided not to golf yesterday because I didn’t sleep well Sunday night, rain was in the forecast, and after being off work for seven week days I had a lot to catch up on. I probably needed the complete rest day because I’d fitnessed nine days in a row! Out in the garage for 4pm.

Warm-up

• 7:00 BikeErg (3,581m)
• 160′ Lateral Monster Walks
• 160′ Monster Walks
• 6 Deadlifts (45#)
• 4 Hang Power Cleans (45#)
• 3 S2OH (45#)
• 6 Deadlifts (95#)
• 4 Hang Power Cleans (95#)
• 3 S2OH (95#)
• 6 Deadlifts (135#)
• 4 Hang Power Cleans (135#)
• 3 S2OH (135#)

Conditioning

“DT” – 5 Rounds

• 12 Deadlifts (155#)
• 9 Hang Power Cleans (155#)
• 6 S2OH (155#)

I’ve been working on a post for nick.blog about the programming we’ve been doing over the last couple of months and I thought this would be a good final test for some data to include. We have barely touched a barbell at all, so how would I do on a hero workout that only had barbell movements? Another surprising result, getting a lifetime PR by 26 seconds with a time of 8:10! I followed the same strategy I used the last time I did this workout in 2017. Every round I did 6 deadlifts, 5 deadlifts, 1 deadlift + 4 hang cleans, 1 deadlift (extra credit) + 4 hang cleans, 1 deadlift (extra credit) + 1 hang clean + 6 push jerks. At the end I should have tried to go for 5 hang cleans + 6 push jerks and get under eight minutes. The hardest part was the second set of 4 hang cleans each round.

Here are my previous results for this workout.

• 8:36 – 2017/04/30
• 10:02 – 2016/06/12
• 10:35 – 2014/11/11
• 11:48 – 2013/05/10
• 14:40 – 2013/02/15

Accessory

3 Sets

• 12 Tricep Push Downs (50-50-55#)
• 12 Seated Incline DB Curls (30# DBs)

3 Sets

• 16 alt Cross Body Curl w/ Twist & Negative (30#)
• 12 Rope Tricep Push Downs (55#)

3 Sets

• 10 Hammer Curl to Shoulder Press (30-30-35# DBs)
• 10 Standing French Press (50# DB)

My biceps are weak!