Warm-Up.
12-Minute Mobility for Hip Hinge Day
Followed by…
Three Sets of:
Assault Bike x 30 seconds
Static Hang x 30 seconds
Banded Good Mornings x 30 seconds
Rest 30 seconds
Then…
A.
Every 90 seconds for 9 minutes (6 sets):
Speed Deadlift x 3 reps @ 65% or 1-RM
Reset the barbell every time on the floor…do not perform these touch and go.
B.
In teams of two, alternating complete rounds, perform as many rounds and reps as possible in 24 minutes of:
25 Double Kettlebell Deadlifts (24/16 kg)
50-Foot Front-Racked Kettlebell Walking Lunges (24/16 kg)
100-Foot Double Kettlebell Overhead Carry (24/16 kg)
150-Foot Double Kettlebell Farmer’s Carry (24/16 kg)
If you don’t have a training partner for this session, use a 1:1 Work:Rest ratio – resting the length of time it took you to complete the preceding round.
A. 100 kgs
B. Unbroken: 6 rounds + 15 reps @ 2x KB 16 kgs
A. Speed deadlift 6×3 #315
B. 10m AMRAP #70 kb
15 One arm KB deadlift
12 KBS
9 goblet squats
5 rounds + 12 KBS
A. DLs 6 x 3 @ 255
B. Got 2 rds in before the gym closed.
3:21, 3:40. Back got tight, poor position on the OH carries…
… sad that there is so little traffic on this site lately … change is a funny thing.
Curious what’s different…comment login and email opt-in seem new. Other stuff? Programming shifts?
Yeah it is. I always like reading how everyone attached the workout. I’d love to see them back.
It sucks. They kind of threw a wrench into the “community” aspect for those of us who can’t afford an extra 15 a month. Oh well.
A. Speed Deadlift as Rx (OT90s)
6 sets of 3 w/ 285#
B. As Rx (1:1)
3:06, 3:20, 3:12, 3:18
… worked on a 50′ stretch – UB, UB, 2×50′, UB … the WL to O/H Carry transition was rough … legs held up okay on the WL but my legs are fried.
Good job, I will attack this on Saturday! Tomorrow pressing and pushing. Keep up the good work!
Squat work from this week today:
A. E2M up to 150 kg for 1 RM, the 160 kg wasn’t there in full depth. I squatted with a belt today on the singles. Felt very solid.
B. Amrap 12’
40 DUs
20 WBS
10 v ups
5+40