Warm-Up | Performance
Two sets of:
Row x 250 meters
Kettlebell Sumo Deadlift x 10 reps
Kettlebell Suitcase Deadlift x 10 reps per side
Followed by…
Two sets of:
Wall Ball Kang Squat x 10 reps
Dive-Bomber Push-up x 10 reps
Wall Ball Walking Lunge x 10 reps
Then…
A.
Three sets of:
Deadlift x 10 reps @ 21X1
Rest as needed
A good goal for loading would be 65-70% of your 1-RM Deadlift. Do not sacrifice good mechanics and proper posterior chain activation in favor of heavier loading.
B.
Complete as many rounds and reps as possible in 15 minutes of:
5 Strict Pull-Ups
10 Walking Lunges with Farmer’s Carry (50/35 lbs)
100-Meter Farmer’s Carry (50/35 lbs) x 10 reps per side
A. DL @ 105, 135, 155
still dealing with my wrist/grip injury so this was explorative to see what I could handle. Discomfort but not bad pain. Had to use mixed grip which just feels weird having done double overhand grip for so long.
b. Wasn’t sure what the heck the 10 reps on each side for the FC was supposed to mean, so just did 2 KBs and 100 meters.
6 + 1
A. Ok
B. 4 rds + 5 reps. Not sure I’ve done it right
215#
4 + 17 rx
Can you help pls? I don’t know if I got this right . In B 10 reps mean 10×100 = 1000m per side? How is possible to complete more than 1rd if speed walking you need about 7min to walk 1km? So I think I am missing something…
That instruction makes no sense unless they meant to use 1 KB. I ignored it and did 2 KBs and just 100m walk each round.
Thanks
A. 295 felt heavy. Should have gone a bit lighter
B. 7+3 rx
A. At 70
B. With 20s
# 5 rounds + 15 reps