Warm-Up | Performance
Two sets of:
Run x 200m
Bottom of Squat Goblet Hold x 30 seconds
Dumbbell Side Bend x 15 reps per side
Dumbbell Suitcase Carry x 50ft per side
Dumbbell Waiter’s Carry x 50ft per side
Followed by…
Two sets of:
Single Arm Dumbbell Deadlift x 10 reps per side (rep starts and finishes with dumbbell between the feet)
Single Arm Dumbbell Thruster x 5 reps per side
Down-Up x 5
Then…
A.
Every 90 seconds, for 15 minutes (10 sets):
2 Snatch Lift-Offs + Snatch from Mid-Patella
(pause 2 seconds at mid patella on each of the lift-offs)
Build from approximately 70% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.
B.
Six rounds for time:
200 Meter Run
10 Alternating Reverse Lunges with KB/DB Farmer’s Carry (24/16 kg)
5 Dumbbell/Kettlebell Box Step-Overs (24/16 kg; 20″ box)
165/175/185/185/195/205/205/215/215f/215
9:12 RXish (500m echo bike)
A. 95-105-115-120-120-125-130-135-140-145-150# off of 170# so about 88%
starting low makes for better movement for me. Felt very good so added a set
B. scaled to 16kg dbs and 15 cals echo bike raining outside. This is probably harder for me. 13:55
hard to keep the bike going the last two rds
A. Up to 88% of 1rm
B. 12:25 Rx
A. 60 – 90 kg
B. 12:33 box – 24″
A) worked from 90-115#
B) 11:50 RX
135
11:25
500m bike instead of run
70-95
9:42
A. Up to 135# (working way back)
B. 12:20 with 50# DBs
Numbers have been looking solid, how’s everything feeling?
It’s moving in the right direction so that’s good. Pulled a groin and injured my Achilles fairly close to each other. Just hard to accept the fact that it takes longer to heal as I age, but something I just have to accept.