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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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.
Cashout:
40x Good Mornings 15#
40x Halting Deadlifts 15# (below knees)
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.
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.
Awesome job Kelly!
Row 350m + WU x 1
Deadlifts x 5
115-140-160-175-185
WOD: Accumulate
– 2 min Plank
– 2 min Left Plank
– 2 min Right Plank
Score: 9:00
Ahhh!! Loved the newsletter – made me so happy that I got all teary eyed when reading Gerry’s profile! Love Gerry (and Wendy)!
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!
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!
Deadlifts x5
50-60-70-75-80%
125-150-175-185-195
Accumulate
2 min plank
2 min left plank
2 min right plank
6 min unbroken.
Fun nooner! Thanks Blake!
Good job on those planks!
Thanks!!
Great planking Maria!!
Thanks Heather! Great planking yourself!
Deadlift X5
165-195-225-245-265
Planks… 10:05 for all 3…
Fun nooner!
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
You did great TIna! For never having done side planks before you handled it like a pro!
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)
Great newsletter I loved the profile on Gerry, you always give it everything you have. You make “Our Gym” a better place.
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
Great newsletter Gerry!
Deadlifts to 195#
Planks: 9:10
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
Deadlift up to-285#
Wod-6:45
Deadlift to 330 x 5
WOD:
Accumulate
— 2 min plank
— 2 min left plank
— 2 min right plank
8:30
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
Deadlifts up to 255
Planks were 8:33 total
Regular and right plank were unbroken, guess I need to work on my left plank!!
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….
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)
mob row 350 m + wux1
group mob
deadlift
190-230-270-285-305
plank accumulate
2 min plank unbroken
2 min left plank broken 1:30 + 30
2 min right plank unbroken
6:45
Deadlifts x5
50-60-70-75-80%
#60-75-90-100-115
Accumulate
2 min plank
2 min left plank
2 min right plank
9:57