PERFORMANCE & FITNESS
Warm-Up
Two sets of:
Row x 300 meters
Banded Good Morning x 15 reps
Side Plank x 30 seconds per side
Followed by…
Two sets of:
Broad Jump x 3 reps
Kettlebell Romanian Deadlift x 6 reps
Kettlebell Swing x 12 reps
Then…
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Death March x 20 reps
Station 2 – Parallette Shoot Throughs x 12-15 reps
Station 3 – Supinated-Grip Pull-Ups x 6-8 reps @ 21X0
(add weight to the pull-ups if you can do so and still hold the tempo and rep range)
B.
Two sets for times of:
Row 750/600 Meters
20 Toes to Bar
40 Walking Lunges with Kettlebell Farmer’s Carry (24/16 kgs)
Rest the same length of time the first set took you – 1:1 Work:Rest Ratio
A. One set of pull ups and death marches. At home so no parallel bars. And my neck was yelling so I stopped.
B. (Done first)
5:51, 6:30 (stopped during the row to turn on the sauna after I realized I had failed to push the button before I started my workout.)
TTB: 10/5/3/1/1, 5’s
Those lunges sucked.
A. ✅
B. 6:07/5:49 – lunges done w/35# dbs.
Abs are still worked from the t2b on Tuesday!! 😆
… just…. Slow
I don’t even know what the time was. That just sucked.
95 pound back rack walking lunge.
Oh yeah
3 sets
20 air squats
15 leg raise
8 chin ups
And a 2 mile run.
B:
22 min total rest included. First set 7:30 ~
A. Death March with 50# DBs
Subbed leg raises for shoot throughs because no paralettes
6/6/6 with regular grip on pull ups because of weirdly positioned pull up bar at globo gym
B. 5:24/5:35
2x 35# DBs for lunges (UB)
Subbed v-ups for t2b
Yesterdays
A. 4 sets
30s Ring Support Hold
Max Strict Tempo Ring Dips @ 1111 – 3/4/3/3
Long Lunge Hold x 45s/side 🔥💥
B. E2M for 16min for max reps
40 DU – only 1 trip in round 3
12 DB Push Presses @ 35# DBs – UB first round then 6/6
Max Wall Walks – 2/1/0/0/0/0/0/2 = 5 total
***Probably could have gotten at least 1 each round because round times were between 1:25-1:40, but man those PP took a toll on me today!!
A. Done. Added 15# DBs to death march
B. 6:10, 6:23 Rx