PERFORMANCE
Warm-Up.
One set of:
Kettlebell Farmer’s Carry x 200 meters
Followed by…
One set of:
“General Rowing Warm-Up”
Arms-only rowing x 10 reps
Hips-only rowing x 10 reps
Legs-only rowing x 10 reps
right into…
Row x 30 seconds at 20 strokes per minute
Row x 30 seconds at 22 strokes per minute
Row x 30 seconds at 24 strokes per minute
Row x 30 seconds at 26 strokes per minute
Followed by…
Two sets of:
Kettlebell Sumo Deadlift x 12-20 reps
Kettlebell Side-Bend x 12-20 reps per side
Then…
A.
For time:
50/40 Calories of Rowing on Concept 2
40 Deadlifts (225/155 lbs)
50/40 Calories of Rowing on Concept 2
Compare results to January 14, 2022.
B.
Three sets of:
Barbell Hip Thrusts x 8 reps @ 2112
immediately followed by…
Barbell Hip Thrust Iso-Hold x 15-30 seconds
(hold the top position, creating maximal contraction of your glutes and hamstrings for as long as you can hold)
Rest 2 minutes
A. 9:00 rx
B. 95#
A)
10:16 @ 205#
DL Sets: 1 x 10 + 6 x 5
Did this today, just writing here for benchmark purposes.
A. 6:57
B. Died on A, tapped out today after that.
Got back after it, and did hex bar deadlifts for B. 460/480/500
Yesterday’s metcon. I wanted to push myself in the heat tonight.
Strict press at 44 lb
Strict pull-ups all 7/3
Hang cleans at 44 all UB
T2B all 7/3
29:25
I was on pace for 28 min until the third round. Runs were slow to get my heart rate down. Props to everyone who worked through this one!
A) 9:33
B) done at 225
40 cal row
40 dl 185
40 cal row
8:48
Hamstrings wrecked!
A. Rx 7:48 2:15-2:45-2:46
B. @50% of 1RM deadlift, but I was able to mantain the iso hold only for the bare minimum
9:15, 135/15s on all
Rx-9:36
This one is right up my alley!
RX @ 8:34
Kept the row pace averaged between 1:50-1:55. 225# DL sets @ 15x, 14x, 7x, 4x
A. 11:17
Scaled deadlift back to 185 and kept it a little slow to help my back out.
B.
3 sets @95 (0:30 hold)
7:15 on row thing