PERFORMANCE
Warm-Up.
One set of:
Run x 800m with nasal breathing only for first 400m
Followed by…
Two sets of:
Bodyweight Bulgarian Split Squat x 10 reps + 10 second hold in bottom position per side
Deadbug x 30 seconds
Then…
A.
Two sets of:
Perform 30 seconds on each side of the following movements…
*Station 1 – Banded Palloff Hold
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Single-Leg Glute Bridge Hold
*Station 4 – Side Plank Hold
*Station 5 – Dynamic Bulgarian Split Squat Jumps
Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.
B.
Four rounds for time of:
400 Meter Run
10 Deadlifts (275/185 lbs)
15 Toes to Bar
A: done
B: 18:12 (scaled to 110kg); i am 50 🙂
B. 18:45 (scaled to 205lb DL)
A. Ok
B. Rx 17:43
A. Done
B. 19:13 – it gets really tough to hold on for t2b after the deadlifts.
A. Done as RX
***Those DBSSJ 🔥
B. 4 Rounds for time – RX – 17:09
400m Run – 2:15-2:40
10 Deadlifts @ 185# – 5/5 all rounds
15 T2B – UB, UB, UB, 8/7 (holy smoked forearms)
***wanted to be closer to 16:00, but couldn’t rush those DL’s..I really like how I’ve improved on them no more sore lower back..no need to rush and revert back to poor technique!
Did bench today with today’s metcon
Bench:
1x @ 260
2×3 @ 225
2×5 @ 205
2×7 @ 185
Metcon, RX: 14:32
Whew!! My grip was gone at the end there. Finished the DL and TTB unbroken (TTB’s need some work…). Had to slow my run pace from 7:40 to 8:25 by the end 🥵
Toe to toe Blake 👊🏻
You’re great motivation!
Outstanding work as always Blake!!
M55
Scaled to 225
19:33
Nice work Shan!
Warmup done ✅
A. All done
B. FT 4rds rx @125kg
14’35
Not too bad this one, runs all around the 1’50-1’55 mark. DL’s broken down 6/4, would have liked to go UB but realistically it’s the first time I’ve loaded up my arm since the op. TTB all UB. Have a great weekend team 👊🏻
I would be fun to see you and Blake go head to head in a comp! Outstanding work as always Al!