Dat Donkey

Tuesday Oct 9 2018


This workout is a notorious back breaker and if you may not be aware it doesn’t need to be! It’s not the lunges or even the deadlifts that cause the problem it’s the back squat that causes the issues. 135/95lb Back Squat should be relatively easy and there in lies the problem, we look past it because it’s so “light”. Treat every rep with respect i.e. posture, knees slightly unlocked, hips lead with that back set and let Mother Nature do her thing. Pay attention to the details and see what happens, I betcha it’s all good things!
Have a great Tuesday!
1.) Every 2 minutes for 5 rounds 3 Split Jerk establishing a 3RM
Then 
Max Effort @ approx 90% of established 3RM 
Establish 3RM + 1 ME set @ approx 90% of 2-5. You can use the same scheme as above or do your own, do not rest greater than 3 minutes between sets. 
*2.) Back Squat
*3.) Push Press 
*4.) Bench Press 
*5.) Strict Press 
1.) Dat Donkey
3 Rounds
15 Front Rack Lunge 135/95lb
20 Deadlift 135/95lb
25 Back Squat 135/95lb
*2.) 10 Rope Climbs for time
*3.) 5 Rounds 
10 Sandbag Cleans 150/100lb
40’ Yoke Carry 4x45/4x15lb
*4.) 25 GHD Sit-ups 
50 Power Snatch 75/55lb
25 GHD Sit-ups 

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Chris Ness13d

Is our backsquat bar loaded and ready to go on the rack?

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Jennifer McFall13d

My guess looking at the WOD, it's from the floor

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14:28. Which is sadly a pr. Why is this one so hard? 🤔
Pp^115 6@100
Mods-no weighed lunges and only 55#, grant changed it to push press-65-85- max effort at 75 for 10
first round 75#, last two rounds 55#. PP up to 85#, 7 reps max effort.
13:55 @ 35# (plus what felt like a 50# baby on board lol)
PP ^ 70#
10:27 55#
Light to ease back in. PP ^3@97# then 8 at 92#
10:29 - tough one today
Push Press 3RM @ 275# New 5RM - 6 @ 255#
10:05 RX 3 MIn PR
9:32; push press up to 225#;5@205
10rope climbs for time: 2:18
Push press 135x3
rx weight, step ups instead of lunge. ^100#PP. 13@90#.
Well that was not one of my finer days. Thanks jimbo for staying next to me as I slowly died inside.
DNF. Should've taken the same senior discount as Tom Fam but I"m a stubborn jackass.
PP > 155# / 8 @ 140#..........Sarah - 9:16 @ 55# / PP > 75# then 10 @ 65#
12:58 @ 75#
PP ^ 95, 6 reps at 85#
15:28 at 75#. Front squat at 160# Max, 5reps at 145#, no shoulder work for two weeks
You win some, you lose some. Woof. PP up to 85#, 6 at 80#
12:28 ? at 115#
PP at 215 for 3rm....8 at 195#
12:23 @ 65#
PP @ 75# x 12
At home...definitely needed some encouragement on that last round.😫
10:10, all movements unbroken
PP ^125
9:34 exactly 5 minute PR!
PP 2@145#, failed last rep, sand bag cleans and yoke carry with Kim, GHDS/power snatches
125# PP 3RM - 6 @ 115#
Pp up 2 195# 5@175#
PP @ 85 kilos I believe
Studied for Calculus 2 Quiz. Completed 10/10/18 in 9:25 PR! First round complete in 2:30 / UB Lunges, 19 UB DL, Last DL, power clean, all back squats UB.
10:24 #75
Push press # 95, 7 @ #85 10 min airdyne
100 PP/7@90/10:00 Mod
Injury mod 25# db lunge and bs 50 ubghd/3 rds 10 scale pistols
^140 3RM (145 2 3/4 RM 😏). 165 SJ 3RM. 7 min AMRAP: 10 PC (95), 20 PUS 3+2 cleans
***MEGAmods: Reset mode & don't do anything too risky!! 🤕 SA KB lunges/SA KB DL/SA KB FR squats. PP: SA DB up to #20. ME - 20 @#17.5
16-17 min+ rx. Died inside, didn't look at clock exactly
PP up to 165, 7 reps @ 90%
9:52 @ 115# (senior discount)
135# pp x 11
16:45 ish, lunges @ 25 & 15#, DL & BS 55#, last round BS 35# ugh...
PP @ 35#