Warm-Up.
Spend 5 minutes working on some type of inverted progression (freestanding handstands, holds against the wall, single-arm holds, handstand walking, handstand marching, wall climbs, etc.)
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…
In teams of three, complete as many rounds and reps as possible in 12 minutes of:
12/9 Calories of Rowing
18 Kettlebell Swings (24/16 kg)
immediately followed by…
Overhead Plate Hold (45/25 lbs) – while next teammate completes the row and dumbbell snatches
Rest 8 minutes, and when the running clock reaches 20:00…
In teams of three, complete as many rounds and reps as possible in 12 minutes of:
12/9 Calories of Assault Bike
12 Single-Arm Dumbbell Push Presses (55/35 lb DBs; 6 each arm – non-working arm is holding dumbbell in the front-racked position while working arm performs push press)
immediately followed by…
Front-Racked Kettlebell Hold (24/16 kg) – while next teammate completes the Assault Bike and push presses
The flow of both portions of this workout will be that the working partner will move through the first two “active” stations as quickly as possible, and when that partner commences the hold (either overhead or front-racked), the next teammate may start on the row/bike. At all times one teammate will be working, one will be holding and one will be resting.
Spotty posting here.. hit 20.2 a little scaled due equipment and dietary changes. Been a zone eater for last 1.5 years. Testing out keto/low carb now. In day 4. Finally starting to adjust a little.
20.2 with 95lb barbell.
14 rounds even.
Kept the pace moderate and not near red line or meeting mr. Pukie.
No partner so subbed some stuff
A. “Death Race” w/Echo bike
5 rounds:
15 calories
10 burpees
6:35
B. For time:
100 hip extensions*
(15 wall balls #20 every break)
6:59
A looks like a good fire breather!
Brings you back to 20.1 but then you remember it’s only 5 rounds so it’s not so bad.
Make up day… A. 4 Sets of BSS x 8 @ 30X1 – DBs @ 35#, 40, 45, 50 (darn near passed out at 50# on the second leg) Bench Press x 3 @ 105# I struggle with the speed down to the chest… I’m always taking 2-4 seconds…so today I focused on dropping the bar faster to the chest which ultimately helped with the speed off from the chest to lock out… B. For time – 22:03 800m Run – TM ***shoe change from runners to lifters 100 Air Squats – 50/30/20 75 KB swings @ 16kg – 50/25… Read more »
Looks like a good day! Took me till pretty much today to recover from all those KB swings! Good job on 20.2 as well.