PERFORMANCE
Warm-Up.
Two sets of:
Run x 200m
PVC-Weighted Cross Bench Pull-Over x 8-10 reps
Followed by…
Two sets of:
Row x 250 Meters
Frog Rocks x 60 seconds
Then…
Every 5 minutes, for 40 minutes (2 sets) for times:
*Station 1 – 1000 Meter Row
*Station 2 – 60 Dumbbell Thrusters (35/25 lbs)
*Station 3 – 800 Meter Run
*Station 4 – 30 Bar Muscle-Ups
Done, but 30 strict pull-ups instead.
Saturday night strength session
Pause deadlifts
3 sets of 3 at 305
Push press and push jerk (x2) complex
Up to 155
Travis’s core workout 7 to finish out.
Did a volume DL workout I found online 😳🥵
209x @ 185 (b/w) … For time
1x, 2x, 3x … 19x, 20x
21:30
That sounds brutal! Way to push through and good luck walking tomorrow!
Yesterdays A. 3 Deadlift w/ Ecc Pause + 3 Deadlift – 155#, 165, 175 B. E5M for 25 min 18 cal AB – 1:40, 1:45, 2:08, 2:15, 2:08 6 Devil’s Press @ 30# DBs – all UB but slllloooww 12 Walking Lunges @ 35# DBs in FC – all UB Round times – 3:07, 3:25, 3:41, 3:51, 3:50 ***You all were speedy on this one…I thought I was gonna die or worse..this really sucked even after a rest day yesterday! C. Tabata x 4 rounds @ 30s/15s work/rest Standing opp knee to opp elbow march/twist (30 +/- reps each set)… Read more »
Well done today! I like the tabata ab work you closed with.