Warm-Up | Performance
Two sets of:
Row x 300 meters
Banded Good Morning x 15 reps
Side Plank x 30 seconds per side
Followed by…
Two sets of:
Kettlebell Romanian Deadlift x 6 reps
Kettlebell Front Rack Walking Lunge x 12 reps
Then…
A.
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 75%
*Set 5 – 2 reps @ 85%
Rest as needed
B.
Two sets for times of:
Row 750/600 Meters
20 Toes to Bar
40 Walking Lunges with Kettlebell Farmer’s Carry (24/16 kgs)
Rest the same length of time the first set took you – 1:1 Work:Rest Ratio
6:00/5:45 RX
265/335/375/425/455
A.
145, 165, 195, 205, 235
B. 5:48/6:00 – RX
A. 225 x 8, 275 x 6, 315 x 4, 365 x 2, 400 x 2.
B. 7:08 & 6:42 (used 50lb dumbbells)
A) 170/205/240/255/290#
B) 5:25/5:38
– rower monitor was working today 🙌🏾
C) Did part A from yesterday since I missed that
Mvmt 1: 2 Strict Ring MU progression from kneeling + eccentric
Mvmt 2: Hip flexor hurdles, 12/side
Mvmt 3: HS hold wall taps, ME sets
– I need ALL of this in my life!!
Yesterday’s workout
15 min of bar muscle up progression, l-sits, and nose to wall holds
rower cals: 28, 27
zpress 44 lb kb: 14, 15
rower cals: 28, 26
ring dips: 14, 12
3.6 mile training run
A. Ok
B. 7:26-7:26 Rx
DL 3RM 138,8 kg
Kb 20kg
Round 1 – 4:48 min
Round 2 – 4:45 min
A – 180#x5, 215#x6, 255#x4, 270#x2, 300#x2
B – 75 KB sumo deadlift highpull @50# for row, 20 Abwheel for TTB and 40# and 50# KB for lunges (#homegymlife)
4:34 (rested 1:26 because of upcoming meeting), 4:17
Rowing murders me so would easily be adding another 1:30 per round if i had a rower
Wishing a good day to all my remote partners in pain
A. 165 lb 85%
B. 7.48
7.48
Knee raises and 25lb dumbells
Worked up to #280 DL
Rd 1: 6:22
Rd 2: 5:40
Hang sn
55-80 5*5
B.
4:48
4:34
Warmup done ☑️
A. DL’s every 3 mins
Worked up to 170kg, wasn’t sure how the back was going to do but all good 👍🏻
B. Done rx
6’03
5’54
Total 11’57
Rested 3 mins in between sets as didn’t have time to rest anymore