April 15, 2022 – Performance

PERFORMANCE

Warm-Up.

For the following, you will use one heavy kettlebell and one lighter kettlebell.

Two sets of:
Suitcase + Waiter’s Carry x 50 feet per side (heavy bell at your side, lighter bell held overhead)
Kettlebell Sumo Deadlift x 12-20 reps

Followed by…

Two sets of:
Downward Dog Push-Up x 10 reps
Kettlebell Swing x 15 reps

Then…

A.
Three sets of:
3 Deadlifts With Eccentric Pause* + 3 Deadlifts @ 65-75% of 1-RM Deadlift
Rest as needed

*Pause for 1-2 full seconds at the mid-patella as you lower the bar. Then let the barbell settle on the ground, open your palm, re-grip and perform the next lift. The focus should be on perfect position and control – adjust the loads as needed to maintain that focus. After completing the three reps with the pause, perform 3 deadlifts at a tempo of your choosing.

B.
Every 5 minutes, for 25 minutes (5 sets) for times:
24/18 Calories of Assault Bike
6 Devil’s Presses (50/35 lb DBs)
12 Walking Lunges with Dumbbell Farmer’s Carry (50/35 lb DBs)