Warm-Up | Performance
One set of:
Row x 500m, nasal breathing only
Sumo Stance Banded Good Morningx 20 reps
Bodyweight Walking Lunge x 25 reps
Side Plank Hip Bounce x 30 per side
Followed by…
Two sets of:
Kettlebell Sumo Deadlift x 10 reps
Kettlebell Suitcase Deadlift x 10 reps per side
Then…
A.
For time:
50/40 Calories of Rowing on Concept 2
40 Deadlifts (225/155 lbs)
50/40 Calories of Rowing on Concept 2
Compare results to June 15, 2022
B.
Three sets of:
Barbell Hip Thrusts x 8 reps @ 2112
immediately followed by…
Barbell Hip Thrust Iso-Hold x 15-30 seconds
(hold the top position, creating maximal contraction of your glutes and hamstrings for as long as you can hold)
Rest 2 minutes
A) 09:36 RX
B) 60 kg
A. scaled to 185# 8:07 last time 9:00 at 225 4×10 for deadlifts 2:41 and 2:50 for the row
form was good the whole time
B. 135# last time 95# big improvement in control
09:39 RX
6:56 RX
A) 6:59 RX
B) ✅ w/ 155#
A. 8:14
B. ✅ used 125#
A. 8:58 Rx
B. 50% of 1rm deadlift, 15-17″ hold
7:18
B. 125
А.7:51
В. 70 kg
A. 8:39 Rx
B. Done with 225#