Warm-Up | Performance
Two sets of:
Row x 250 meters
Kettlebell Sumo Deadlift x 10 reps
Kettlebell Suitcase Deadlift x 10 reps per side
Followed by…
Two sets of:
Wall Ball Kang Squat x 10 reps
Dive-Bomber Push-up x 10 reps
Wall Ball Walking Lunge x 10 reps
Then…
A.
Four sets of:
Deadlift x 3-5 reps @ 20X1
Rest 20 seconds
Tall Box Jumps x 5 reps
(land as high and soft as possible, then step down, reset and repeat – the goal is to jump as high as possible on every repetition)
Rest 3 minutes
B.
Complete as many rounds and reps as possible in 8 minutes of:
15 Kettlebell Swings (24/16 kg)
5 Burpee Box Jump-Overs (24″/20″)
A. vacation this week doing this sunday to get back into things. Was up in the mountains so also doing it in the afternoon to get some heat acclimation back.
195-205-215-225 all x5
B. rx with russian swings 7+16 reps
A. 5 reps @80% of 1rm, 105cm box
B. 5 rnds + 7 reps
A. 155, 175, 195, 215
B. 8 + 4 RX
A: 110kg / 110kg/ 120kg/ 120kg
B: 4+14 rx
A.150kgx4 reps
B. 5 rounds
195/205/215/215
3+14
Sub KBS for Shspu