Warm-Up | Performance
“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.
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 90%
Rest as needed
B.
“DT”
Five rounds for time of:
12 Deadlifts (155/105 lbs)
9 Hang Power Cleans (155/105 lbs)
6 Shoulder to Overhead (155/105 lbs)
A. Ok
B. 10:38 first round Rx, then scaled to 60kg
145/175/200/230/255
7:42
Went for a sub 7:00 pace. 1:25-1:20rnd… 5th rnd 2minutes.
Warm up ✅
A. 82kg – 92kg – 120 kg – 128kg – 132kg
B. 08:16 min (too much rest between series, bad time today, 60kg)
Tomorrow will be better 👊🏼🙌🏻
80, 96, 112, 130. 140 kg
11:44 RX
A. 145, 165, 195, 225, 255
B. 7:43 RX – wasted some time with music etc. PR id 7:14
A) 180/215/255/285/325
B) 7:49 RX
– thought my lower back might be the limiting factor, but it was def arms from yesterday’s work.
DT : 11’37 RX with 2 fingers in less
Warmup done ✅
A. Work up to heavy 1RM
Up to 180kg
B. DT FT
13’43
Done with 60kg as 1RM is 90 so wasn’t going to happen with 70kg!