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)
deadlift 8×180 6×215 4×250 3×3 285
B. scaled to 35# 3:11-3:14-3:11-3:16-3:16
A. #155
B. ✅ #25s
Did yesterday’s
A) Slow Pull Snatch- built up to 120# for 2
B) 9:17 -on Echo bike
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
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 👊🏻