Warm-Up | Performance
Two sets of:
Farmer’s Carry x 100ft
Run x 200 Meters
Followed by…
Two sets of:
Kettlebell Push Press x 5 reps each side
Kettlebell Windmills x 5 reps each side
Reverse Lunge with Kettlebell in Goblet Hold x 10 reps
Then…
A.
Take 25-30 minutes to build to today’s 1-RM Deadlift
A training 1-RM is the weight you can move successfully without mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.
B.
Complete as many rounds and reps as possible in 8 minutes of:
40 Double-Unders
20 Walking Lunges with Kettlebell Farmer’s Carry (24/16 kg KBs)
10 Push-Ups @ 10X1
220
3+66 w 12&16kg KBs
At home with sick kids do no DL
B. 4 + 47
Ouch! Had to push hard.
C.
Shoulder rehab/ wrist rehab
A. 435
B. 3+20 RX
A. 405
B. 4+25
150kg
2+ 4 double unders RX
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Mitxel Muguira
that’s me that added – christopher fu
A. 365# 5# PR
B. scaled to 16kg kbs 2+7 pushups
doubleunders in 5s and 10s.
A. 97% of 1Rm
B. 4 rnds scaled 2x20kg kbs
A: PR! 255
B: RX: 4 rounds
A.#195
B. 2rnds
#25s dumbbells for lunges