Warm-Up | Performance
200 Meter Jog
Followed by…
Three Sets of:
Dumbbell Romanian Deadlifts x 10
Dumbbell Windmills x 5 each side
Dumbbell Glute Bridges x 15
Alternating V- Ups x 20
Then…
A.
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 75%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
Rest as needed
B.
Three rounds for time of:
80 Double-Unders
40 Kettlebell Swings (32/24 kg)
20 Alternating Reverse Lunges with KB Goblet Hold (32/24 kg)
Rx 17:50
A. 205,245,285,305,345,365
B. 14:17 done w/70# db
A. 125, 150, 175, 187.5, 200, 200, 212.5
B. 11:40 (35# kb)
265/320/375/400/455/485
13:58 RX
Only time for A.
I have deadlifted in quite awhile but I got up to 365 which felt great. Nice to be back lifting heavy.
A) 170/205/235/255/290/305
– did bad bar math the last time deadlifted. These are the correct numbers.
B) 17:21 RX
– American swings (is that RX or Russian??)
-oooof. First day without a headache, but this felt sluggish.
A. 8×135#/6×165/4×190/2×205/2×235/1×250
B. 15:27
140-255
14:27
A. Ok
B. 11:48 Rx
Warmup done ☑️
A. Worked up to 180kg for 1, felt a lot smoother than last week
B. Done RX
10’45
Back will probably be toast all weekend after all those swings and DL’s!! Have a good weekend team 👊🏻
Strong work!
Thanks Mile, nice work you too 👊🏻