Warm-Up | Performance
One set of:
Kettlebell Farmer’s Carry x 200m
Followed by…
Two sets of:
Kettlebell Side Bend x 10 reps per side
Kettlebell Suitcase Deadlift x 10 reps per side
Double Kettlebell Sumo Deadlift x 10 reps
Then…
A.
Three sets of:
5 Deadlifts With Eccentric Pause* + 5 Deadlifts @ 55-65% of 1-RM Deadlift
Rest as needed
*Pause for 1-2 full seconds at the mid-patella as you lower the bar. Then let the barbell settle on the ground, open your palm, re-grip and perform the next lift. The focus should be on perfect position and control – adjust the loads as needed to maintain that focus. After completing the five reps with the pause, perform 5 deadlifts at a tempo of your choosing.
B.
Three rounds for time:
750 Meter Row or Ski or 1500 Meter Bike Erg
20 Alternating Dumbbell Snatches (50/35 lbs)
10 Dumbbell Box Step-Overs (24″/20″; 50/35 lb DB)
DL 155/165/175/180/180 +3s eccentric tempo
PJ *2 85/105/115/125/135/145
A. 225 across
B. 15:01. 750m Ski
185#
17:27 rx
A. Done at 215.
B. 2.75 mile interval run
C. Ab work
A. 245
A from fitness
B. 19.25 rx
A. @65% ok
B. 15:54 2x16kg dbs
A. 115lb
B. 22:39
#25s
A. 40/50/50/60
B. Sub row by 3′ stationary bike 8/10 RPE
# 15;29