Primary Training Session
Get Moving || Primer
Three rounds for quality of:
12/9 Calorie Row
10 Down Ups
8 Russian Baby Makers
6 Inchworms
4 Divebomber Push-Ups
A.
Every 45 seconds, for 20 reps (15 minutes) of:
1 Banded Deadlift
@ 55-60% + 20-30% Extra Band Tension at the Top
*The focus is concentric speed on all of these lifts!
**This should feel like 90% of your 1RM deadlift at lockout.
B.
Seven sets for times of:
20 Calorie Row
15 Dumbbell Deadlifts (50/35 lbs)
10 Burpees Over the Erg
Rest 90 seconds or alternate rounds with a partner “you go/I go” style.
C.
Three sets of:
10-12 Medball Hamstring Curls
10-12 Barbell Hip Thrusts
Athlete Notes:
Nothing to it but to go in this workout. Grip and rip on the rower, hang on to the dumbbells, then fly through the burpees. Rinse, wash, repeat for 7 total sets. Remember, the longer you go, the more rest your teammate gets which means they’ll be moving faster and you’ll get less rest.
Warmup ✅
A) ✅
B) ✅ … damn. But happy I was able to stay consistent with ~2:30/rd
C) ✅
^ Pedro’s wifey
Warm up ✅
A. 305 bar weight w/purple band
B. Rx 1:40/1:35/1:33/1:39/1:36/1:36/1:36
C. Done
Warmup done
A. 138Kg w/black band
B. Rx – 1:42/1:41/1:39/1:37/1:34/1:36/1:35
Got faster with DL and BOErg; all rows :36-:38.
C. Done
Still trying to avoid any weight because of lower back, so had to modify a little
Warm up done
A) EMOM 14’
35 DU + 25 foot hsw, everything ub
All rounds btw. 30-32 sec
B) 20 cal row, 15 wb, 10 bp over ergo
Did Every 3’ for 21’ (7 sets)
1:50 1:45 1:52 1:54 2:04 2:20 1:57
The heat is killing me here, also didn’t do any real metcon since 2 weeks at least.
C) did the bulgarian split squats with the hamstring curls
Warm up: done
A. 305 lbs
B. 2:23/2:02/2:07/2:04/2:22/2:02/1:48
C. Done
A. 275×14 295×6 double overhand hook grip and every 15 seconds since I went slightly lighter than I was supposed to
B. RX but just 1 minute rest between sets
1:33/1:33/1:35/1:37/1:39/1:38/1:33 (17:08 total time with rests)
C. Done
You crushed it today. especially with less rest!
Thanks hunter! That was my kind of day!
That’s sick going that fast on 1:00 rest. Great job. I was pushing it with 1:30 rest and running close to redline.
Thanks man! This was right up my alley!