Warm Up
One set of:
Assault Bike x 3 minutes
Two set of:
Walking Lunge x 20 steps
Side Plank x 20 seconds per side
Bottom Squat Hold w/Kettlebell x 20 seconds
Tempo Goblet Squat x 3 reps @ 30X1 tempo
A.
Every 2:30, for 15 minutes (6 sets):
Back Squat
Set 1 – 4 reps @ 75%
Set 2 – 3 reps @ 80%
Set 3 – 3 reps @ 85%
Set 4 – 1 rep @ 90%
Set 5 – 10 reps @ 70%
Set 6 – 10 reps @ 75-80%
B.
Four rounds for time:
500 Meter Row
20 Walking Lunges with Kettlebell Farmer’s Carry (32/24 kg)
A. 4×170 3×180 3×195 1×205 1×10 160 1×10 175
B. scaled to 35# kbs 15:07
Squats have been going well this cycle but I have been extremely sore the days after. having to take 1-2 rest days. I really dialed back the weight on the lunges. We will see how tomorrow feels.
A. 260, 275, 290, 310, 240, 250
B. 14:07 w/ 32 & 24 kg kbs
Cleans from a couple of days ago.
Up to 205. Those felt great.
Squats up to 305. Sets of 10 done at 225
Tuesday’s
DL
185, 215, 245, 195, 225, 255
B. 3 RFT
20 PU
40 KBS
9:13.
Good work janelle! Hope you are doing well!
Thanks Mike. Yes doing well. I have been running twice a week for the summer to take advantage of the outdoors and I never remember to post on the weekend and mostly forget during the week too.. but I am still here, putting work in. Hope your summer is going well. 🙂
Was this for 2 Kettlebells?
A: 285 x 10 last set
B: 17:45 w/ 2 32kg Kettlebells
That’s what I did. I assumed farmers carry meant both hands needed to hold a 32kg KB or something similar
A: 365×1, 285×10, 315×10
B: Did 400 M run. Rowers were all taken. 70# DBs used (16:00)
A: up to 255 and 10×215#
B: 13:47
B. 13:18