Warm-Up | Performance
Two sets of:
Assault Bike x 90 seconds
Dive-Bomber Push-Up x 10 reps
Followed by…
Two sets of:
Double Kettlebell Sumo Deadlift x 10 reps
Kettlebell Farmer’s Carry x 50ft
Dead Bugs x 30 seconds
Then…
A.
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Sets 4-6 – 2 reps @ 75-80%
During your rest period, perform the following:
PVC Weighted Cross-Bench Pullover x 5 reps @ 5221
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Box Jumps (24″/20″ – step down)
10 Pull-Ups
10 Alternating Reverse Lunges (50/35 lb DBs)
135/160/190/210/215*2
8+7
A. Ok
B. 6 rounds + 5 reps Rx
A. Kg 80/96/112/120/126/130
B. 6 RDS + 10BJ (Rx)
A) 175/210/240/275 for 3 sets of 2
B) 6 rds + 3 box jumps
– Confession: was not excited to see those rev lunges again, but they weren’t as bad as I thought they’d be.
This was the perfect rep scheme for perpetual motion on everything. Good ouch.
A. 185, 225, 255, 295
B. 6+8 box jump Rx
Hey guys, accepted this new challenge on my daily routine, hope to keep following it.
Deadlift
1# 100kg
2# 110kg
3# 120 kv
4-6# 130kg
Wod
20kg ktbs
6 rounds and 2 reps
A.#95-8, #115-6, #135-4, #145-2, #155-2, #155-2
B. 3 rnds+9 Box jumps
Banded strict and kipping pull ups, lunges #25s
A – 180#x8, 215#x6, 255#x4, 265#x2, 285#x2, 285#x2
B – box jumps to 29″ (playground picnic table height), pull ups, reverse lunges using 50# and 40# kb’s (#homegymlife)
5 rds + 18
Didn’t get to do B yesterday but I’d imagine today’s reverse lunges would’ve been quite unpleasant if I did
Have a good day everyone