PERFORMANCE & FITNESS
Warm-Up
One set of:
Row x 3-5 minutes, nasal breathing only
Followed by…
Three sets of:
Glute Bridge Walkout x 5 reps
Kettlebell Romanian Deadlift x 7 reps @ 3011 tempo
Kettlebell Swing x 9 reps
Then…
A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg)
Station 2 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg)
Station 3 – Barbell Hip Thrusts x 6-7 reps @ 20X1
(aim for around 70-80% of your 1-RM Deadlift)
Station 4 – Cobra Peel-Offs x 5-6 reps (hold for 10-12 seconds)
B.
Complete as many rounds and reps as possible in 12 minutes of:
3 Bar Muscle-Ups or 6 Strict Pull-Ups
6 Dumbbell Hang Power Cleans (55/35 lb DBs)
12 Alternating Reverse Lunges (55/35 lb DBs)
A. 15kg kb deadlifts, 185# hip thrusts all done
B. BMU with 50# dbs
5+4 db hpcs
forgot started with bonus clean work e3mom hang clean + clean
110-110-130-150-140-140-140#a
B.
5 rounds
Yesterday’s workout
Clean and jerks with 400m runs
95, 125, 145, 165, 175 scaled weights. I missed the jerks at 175
22:04 with a couple of small interruptions.
A. ✅
B. Did the strict pull-ups- 6+16
A. Done with 275# hip thrusts
B. 6 + 12. Bar MU went fairly well – all UB and switched to strict PU on last round after ripping thumb on bar MU.
Warm up: ✅
A: ✅
B: 6 + 13 Rx w/ BMU