PERFORMANCE & FITNESS
Warm-Up.
One to two sets of:
“Weight Plate Squat Warm-up”
Heels-elevated T-Spine Rotations x 3 per side
Heels-elevated Flex and Extend x 3 per side
Front Foot Elevated Split Split Squats x 6 per side
Plate Elevated Cossack Squats x 6 per side
Tempo Plate Squats x 3 reps @ 32X1 tempo
Followed by…
Two sets of:
Kettlebell Suitcase Carry x 20 meters per side
Reverse Lunge with Kettlebell in Goblet Hold x 10
Then…
A.
“The Eagle”
Eight rounds for max load of:
8 Kettlebell Front Squats
20-Meter Kettlebell Farmer’s Carry
This is a test from the legendary Dan John, and is something that we will come back to. Your goal is to pick the heaviest kettlebells you think you can handle without putting down for the duration of the 8 rounds. You will perform 8 front squats, then immediately drop the kettlebells to your sides and walk 20 meters. You’ll repeat this 8 times – 64 total squats and 160-meters of farmer’s carry.
B.
Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3111
Rest 45 seconds between each leg, then 45 seconds before moving to the dumbbell rows
Single-Arm Dumbbell Row x 8 reps each arm @ 2111
Rest 45 seconds between each arm, then 45 seconds before returning to the Bulgarian Split Squats
A) 44lb kbs ub
B) with db bss 25s/25s/30s rows 50/50/50
A. 50# DBs attempt – 6 sets, rest, then 2. Total time 4:37. Next weight I have a pair of is 25# so thought this best.
B. BSS done with single 70# Kb and 2 plates elevation, rows with 53,70,70#
Really thankful for the WODs this week so far – been getting back into it here and so far these are great. Good work everyone!
M/40/185/5’7”/Calgary, AB, Canada
B)
With 35# / 40# / 45# – no tempo
M/37/255/6’1
115# BB. As rxd.
7:44
A. 50lb DBs 6:23
B. 75,95,95 DB 50lbs
A. 4:55 35# kbs a put down in rd 5 and 7 29 sec PR but last time was unbroken
B. bss no wt, 25, 25
row 35#
right adducter tight so kept the squat weight down.
A)
7:32
50# DBs
3 rds unbroken dropped every round thereafter
Next time @ 35#?
I feel ya on the 50’s – I attempted as well.
A. Rx 5:44 with 2x24kg kettlebells without dropping
B. Performed bulgarian split barbell back squat with 30% of 1RM back squat and 1x20kg dumbbell for single arm row
55m. Sore from yesterday’s program. A- 35# no time. B- 45# DB Row, 26# BSS, struggle with balance…
A. 5:22 53#s…broke twice 4/2/2…shoulders are wrecked from yesterday (my own 5AM reading of station 1 led to that)
B. Bulgarian’s @ 53#s in each hand
SA DB Row 35#, area of weakness on my L
That tempo is a smoke show
Enjoy this one and get after it today!