Warm-Up | Performance
Two sets of:
Assault Bike x 45 seconds
Bodyweight Walking Lunge x 12 steps
Side Plank x 30 seconds each side
Ring Rows x 10-12 reps

Followed By…

Two sets of:
Double Kettlebell Sumo Deadlift x 10 reps
Kettlebell Farmer’s Carry x 100ft

Then…

A.
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Sets 4-6 – 3 reps @ 80%
Rest as needed

B.
Every 4 minutes, for 20 minutes (5 sets) for times:
500 Meter Row
20 Walking Lunges with Kettlebell Farmer’s Carry (32/24 kg KBs)

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Aaron Danielson
Aaron Danielson
November 9, 2023 6:25 pm

deadlift 8×180 6×215 4×250 3×3 285
B. scaled to 35# 3:11-3:14-3:11-3:16-3:16

Vikiska
Vikiska
November 3, 2023 5:29 pm

A. #155
B. ✅ #25s

StacyJ
StacyJ
November 3, 2023 4:46 pm

Did yesterday’s
A) Slow Pull Snatch- built up to 120# for 2
B) 9:17 -on Echo bike

Luke Tipton
Luke Tipton
November 3, 2023 8:29 am

Did Wednesday’s
A. Every 2 minutes, for 6 minutes (3 sets):
Jump to Split x 3 reps @ 165
B. In 20 minutes, build to a 1-RM Split Jerk
265
C. For time:
1000 Meter Row
50 Pull-Ups
25 Shoulder to Overhead (135/95 lbs)
7:45

Al Fraser
Al Fraser
November 3, 2023 1:18 am

Warmup done ✅

A. Just did 6×8 @100kg to see how my back was

B. Done RX but just 3rds as ran out of time
2’58, 3’08, 3’15

Have a great weekend team 👊🏻

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