PERFORMANCE & FITNESS
Warm-Up.
“Mind Muscle Hip Hinge Warm-Up”
Followed by…
Three sets of:
Right-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Right) x 10 Reps
Rest as needed
Left-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Left) x 10 Reps
Rest as needed
Then…
A.
Three sets of:
Deadlift x 8 reps @ 70% of 1-RM Deadlift
Rest 30-60 seconds
PVC Weighted Cross-Bench Pullover x 5 reps @ 5221
Rest 60-90 seconds
B.
For time:
1000 Meter Row
40 Kettlebell Sumo Deadlifts (24/16 kg KBs)
40 Alternating Reverse Lunges with Kettlebells (24/16 kg KBs)
40 Kettlebell Sumo Deadlifts (24/16 kg KBs)
A. 315, 325, 335 (8x/set)
B. 11:30
1000m row
40 sumo DL w/ 88# KB
40 goblet squat w/ 88# KB (dealing with some L foot pain)
40 sumo DL w/ 88# KB
(😳 definitely underestimated the goblet squats)
10:47 Rx
10:41 Rx – surprisingly tough
A. Deadlifts done at 285
B. Metcon done with 800m run and 44 lb kbs
8:41
Warm up: ✅
A:
3 sets @365
B:
8:49 Rx
100 120 120kg
11:00 with 20kg kbs
A. #285
B. 14’53”
sumo deadlifts single KB (only had one)24 kg
Dumbbell reverse lunges with #35 dumbbells
Probably for the best posterior chain is lit😬
2 KBs for sumo DL in part B, right?
Did you do 1 or 2 for the sumos? I’ve always done when deadlifting with a kettlebell
I’m gonna do it in a little bit. Not sure what’s correct so was asking.
A.
290# x 8 all sets
70# DB pullovers
B. 14:06 w 2x 50# DB for KB Sumo DL and 50# DB walking lunges.
A. 3 sets
Single Arm Right Deadlift x 8 – 85#, 95, 105
PVC (no weight) Cross Bench Pullover x 10 @ 5221
B. For Time – 10:20
1000m Row – 4:22.1
40 Single KB Sumo Deadlift @ 24kg – UB (right arm)
40 Alt Rev Lunges with KB @ 24kg – 13/13/7/7 (right arm)
40 Single KB Sumo Deadlift @ 24kg – 15/15/10 (right arm)
C. 3 Sets for Quality
Palloff Hold x 30s each side (hold band with right arm only)
Palloff Twist x 20 each side (hold band with right arm only)
***15s transition between each side/set
Did you hurt your left arm? If so, I hope you heal up quickly!
My left shoulder has been sore for far to long. I’m not very good with letting my body rest..but I think that’s exactly what the shoulder needs…so im committed in not using it for lifting for a couple weeks. Then ease it back in..if it’s still not doing well then I may have to have it looked at. It was so sore it wasn’t letting me sleep well…in the past week of not using it, that has gotten nearly 100% better..so it’s tough to continue being disciplined..but 1 week isn’t gonna fix whatever is going on.
Sorry to hear that. It’s great that you are taking time off to rest it and hopefully get it right with that. Keep being smart and take the time you need!
13.32 24kg
A. 130kg (1 RM deadlift is about 195 kg but trained at 7am and my nervous system was not well warmup)
B. 12 minutes RX