Single Linda

I can feel my hamstrings and ass a bit from yesterday. Out in the garage at 4pm.

Warm-up

  • 5:00 SkiErg (1,094m)
  • 20 PVC Passes
  • Steamboats
  • Deadlift (right)
  • Deadlift (left)
  • Floor Press (right)
  • Floor Press (left)
  • Hang Squat Clean (right)
  • Hang Squat Clean (left)

The lifts were done after the handstand push-ups test, using with a 35# dumbbell.

Gymnastics Test

MAX HSPU

My old PR was 23, done three years ago. Was feeling good and got 30!!

Conditioning

Single DB Linda (50/35#)
10-9-8-7-6-5-4-3-2-1

  • Deadlift (right)
  • Deadlift (left)
  • Floor Press (right)
  • Floor Press (left)
  • Hang Squat Clean (right)
  • Hang Squat Clean (left)

Got this one from @ibex_training. I had just written my own version of DB Linda the night before they posted this. Mine was doing 20-18-16… so same number of overall reps, but with two dumbbells. My version would have been horrible!

I was a little worried about so much bending forward with my back so I kind of took it easy on the first few rounds of squat cleans. I took a short break between sides on the cleans through 8 or 7 and then switched arms to go unbroken the rest of the way. Once you get through 8 you’re basically halfway done with all the reps and can turn on the gas the rest of the way without even resting between the cleans and deadlifts. I finished in 14:19. That was a fun one! Will be interesting to retest it later in the year, trying to go unbroken all the way.

Strength / Gymnastics

5 Sets

  • 10 Lateral Raises (behind back, 10# plates)
  • 20 Shoulder Taps
  • 30s HS Hold

I did the first set facing away from the wall and then wall walked up for the other four sets. It’s so much easier to stay in a good position, keep balance, and get my hand to actually touch my shoulder when facing the wall! This was a good little combo.

Light Linda

Rested and was pretty damn lazy yesterday. After the deadlift volume on Friday and the plan for today with Murph tomorrow I didn’t want to overdo it. In to the gym early today at 10am.

Warmup

Active Life – Hips

  • 1:00/1:00 Banded Posterior Ankle Distraction
  • 20 Lateral Banded Step Overs
  • 8 Paused Squat Press Outs (25#, 3s)
  • 5 Jump Squats (singles)

Starting loading bars.

  • 10 Deadlifts (45#)
  • 10 Bench Press (45#)
  • 10 Squat Cleans (45#)
  • 5 Deadlifts (135#)
  • 5 Bench Press (95#)
  • 5 Squat Cleans (75#)
  • 5 Deadlifts (185#)
  • 5 Bench Press (115#)

Light Linda

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

  • Deadlift (205#)
  • Bench Press (135#)
  • Squat Clean (105#)

Wanted to try it out with the loading used by women at Regionals and as I’m typing this I realize the deadlift should have been 220 pounds. Whoops! We still got a good workout. I did the first set of squat cleans unbroken and quickly decided not to do that again until the late sets. It sent my heart rate way up and then my round of 9s took almost twice as long as the 10s. I did the deadlift and bench unbroken the whole way and went back to unbroken cleans for the 3-2-1. Finished in 14:55.

Active Life – Hips

Workout: 4 Sets (2x each arm)

  • 12 Single Arm Waiters Squats (24kg, 5s pause)
  • 100m Single Arm Farmer Carry (28kg)
  • 30s Rest

Holding the KB on the front rack for so long sucked! this took about 12 minutes.

Why Did I Agree To This?

Jason had the bright idea to try “Linda” today. Not sure why I agreed. I guess I’ve been on a benchmark kick lately and figured it was the final workout of the year. Made sure to load up on carbs last night, get to bed early, and even set my alarm so I’d get up and eat some oatmeal this morning before getting to the gym at 9.

Warm-up

  • Crossover Symmetry Activation
  • 10 GHD Heel Drives
  • Bench Press
    • 5×45#
    • 5×115
    • 3×165
    • 3×195
  • Squat Clean
    • 5×45#
    • 3×95
    • 3×135
    • 3×145
  • Deadlift
    • 5×45#
    • 3×155
    • 3×265
    • 3×295

I wasn’t planning on doing cleans touch-n-go but something in my head got me doing them that way in the warm-up. Definitely put on the belt for the 295# deadlift and kept it on through the workout, usually loosening it during bench press so I could breath better.

“Linda”

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

  • Deadlift @ 1.5x bodyweight (315#)
  • Bench press @ 1x bodyweight (210#)
  • Clean (squat) @ 0.75x bodyweight (157.5#)

I started out 4-3-3 for the deadlift and bench press, then did combinations of as many threes and twos until the single at the end. I grabbed the bar for the cleans and did 3 tng to start then 7 singles. After that I didn’t do a single until the final rep. All threes and twos there though I did the set of 4 unbroken. With having to rest so much between bench press sets I had the lungs to string the cleans together. I’m not sure it was really any faster than singles because I’d take a nice little break between sets. There is a lot of resting in this workout. Finished in 31:42. I’m not looking forward to how my body is going to feel for the next few days.

The alternative name “Three Bars of Death” is much more fitting for this benchmark.

linda-after.jpg

As long as that took, I think it took longer to get everything set, warm-up, and then clean-up took forever. Happy New Year!