Newsletter Day!

2
Nov

Newsletter Day!

Check out Gerry Smith in this month’s newsletter!

Deadlifts x5
50-60-70-75-80%

Accumulate
2 min plank
2 min left plank
2 min right plank

Got some extra time? Work on a goat!

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30 Responses

  1. Mob + Row 350m + WUx1

    Deadlift x5
    185-225-275-315-315#
    … stayed under the prescribed %’s

    Plank-a-Mania = 8:30
    … side planks were rough. Reg plank unbroken.

  2. Greg

    Deadlifts x5
    50-60-70-75-80%
    #115-140-160-175-205-215

    Accumulate
    2 min plank
    2 min left plank
    2 min right plank
    6:44

    Got some extra time? Work on a goat!

    – 50 burpees – for not cancelling on time
    Thanks for the tips Shane.

  3. Mobility + 350m Row
    Group Mobility

    Deadlifts x5
    50-60-70-75-80%
    105-125-145-165-175#

    Accumulate
    2 min plank – unbroken
    2 min left plank – broken
    2 min right plank – broken

    Didn’t pay attention to time.

    Thanks Shane. Good job everyone.

  4. Tracy

    Deadlifts x5
    50-60-70-75-80%
    115-135-155-165-175#

    Accumulate
    2 min plank – Unbroken
    2 min left plank – hmmmm…not really a plank…and seriously broken
    2 min right plank – as above
    Total 10 minutes!

  5. Heather S

    Mobility + 350m Row
    Group Mobility

    Deadlifts x5
    50-60-70-75-80%
    150-180-210-225-240

    Accumulate
    2 min plank – unbroken
    2 min left plank – broken
    2 min right plank – broken

    Time 6:45 (2 then 1 min+1 min for side planks)

    Glad to do deadlifts again today since Friday’s dls were a train wreck. Felt better this morning after a weekend of rest days and hand healing!

  6. Tina W

    deadlifts x5

    50-60-70-75-80%
    85-95-110-115-120-125 ( i think the 120 was the extra set)

    WOD
    planks accumulate

    2 min plank
    2 min left plank
    2 min right plank
    actually used my timer on this and it was the longest 12 minutes and 7 seconds of my life …but by jesus i finished it
    cashout ….work on a goat …hahaha

  7. Hannah

    M+ 350m row+ WU
    Group mob

    Deadlifts x5
    50-60-70-75-80%
    70-85-100-105-115lb

    Planks: Accumulate 2 mins each in reg plank, left side plank and right side plank.

    8:30 (reg plank unbroken)

  8. Frankie

    great article Gerry! I miss working out with you!
    wux1 + 350 row
    Deadlifts x5
    200-240-280-300-325

    Accumulate
    2 min plank unbroken
    2 min left plank
    2 min right plank
    8:00

  9. Gilles

    mob row 350 m + wux1
    group mob
    Sumo deadlift
    135×5 155×5 175×5
    175×5 185×5 185×5
    plank accumulate
    2 min plank
    2 min left plank
    2 min right plank
    all unbroken

  10. Mobility + 350m Row
    Group Mobility

    Deadlifts x5
    50-60-70-75-80%
    50#-60#-70#-75#-80#-85# (did an extra set because I had time)

    Accumulate
    2 min plank – 1:30 break :30
    2 min right plank – so so so broken
    2 min left plank – not as broken as right…

    9:15

  11. Mobility + 350m Row 1:30
    Group Mobility

    Deadlifts x5
    50-60-70-75-80%
    45/55/60/65/70/85# – next time start higher….

    Accumulate
    2 min plank – broken
    2 min right plank – did hollow hold and then back to plank
    2 min left plank – as above
    Lost count as it was really broken….

  12. mob row 350 m + wux1
    group mob
    Deadlifts x 5
    75#/90#/105#/115#/125#/125#

    Plank accumulate
    2 min plank (unbroken)
    2 min left plank (broken a lot)
    2 min right plank (broken a lot)

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