Warm-Up | Performance
Two sets of:
Palloff Hold x 20 seconds per side
Glute Bridge Walkout x 5 reps
Followed by…
One set, increasing pace as you go, of:
Row x 2 minutes
Kettlebell Goblet Hold Alternating Reverse Lunge x 20 reps
Row x 90 seconds
Kettlebell Romanian Deadlift x 15 reps
Row x 60 seconds
Kettlebell Swing x 10 reps
Then…
A.
Every 2 minutes, for 16 minutes (8 sets):
Deadlift x 2-3 reps
These sets should be challenging. If you reach the top end of the range, increase the load until you’re unable to do so.
B.
For time:
800 Meter Run
50 Chest-to-Bar Pull-Ups
800 Meter Run
worked up to a heavy single snatch since missed monday 155# missed 160×2 done e90 sec. lifetime is 170
A. 3x 275-290-305-315-325-335-340 2×345 95%
B. rx 12:53 runs in 3:50 and 4:03
A. 255#
B. 15:05
A. 155kg
B. 12:06 minutos
A: 60/80/100/110/120/130/140/140 kg
B: 400m / c2b / 400m – 20.28
A. 275x3x3/305x3x3/315x2x2
B. 12:32 Rx
A. 225×3/225×3/315×3/315×3/365×3/365×3/405×3/ 425×2
B. 18:21 RX
A.
1-4 120kg 3 reps
5-7 125kg 3 reps
8. 130kg 2 reps
B. 7:49
35 c2b unbroken