PERFORMANCE

Warm-Up.

For the following, you will use one heavy kettlebell and one lighter kettlebell.

Two sets of:
Suitcase + Waiter’s Carry x 50 feet per side (heavy bell at your side, lighter bell held overhead)
Kettlebell Sumo Deadlift x 12-20 reps

Followed by…

Two sets of:
Downward Dog Push-Up x 10 reps
Kettlebell Swing x 15 reps

Then…

A.
Three sets of:
3 Deadlifts With Eccentric Pause* + 3 Deadlifts @ 65-75% of 1-RM Deadlift
Rest as needed

*Pause for 1-2 full seconds at the mid-patella as you lower the bar. Then let the barbell settle on the ground, open your palm, re-grip and perform the next lift. The focus should be on perfect position and control – adjust the loads as needed to maintain that focus. After completing the three reps with the pause, perform 3 deadlifts at a tempo of your choosing.

B.
Every 5 minutes, for 25 minutes (5 sets) for times:
24/18 Calories of Assault Bike
6 Devil’s Presses (50/35 lb DBs)
12 Walking Lunges with Dumbbell Farmer’s Carry (50/35 lb DBs)

 

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Alban
Alban
April 16, 2022 12:42 pm

A) 205/220/235

B) 60s assault bike
6 devil’s press 50#dbs
12 walking lunges farmer carry 50#dbs

2:28/2:44/2:52/2:48/2:53

Anika Tipton
Anika Tipton
April 15, 2022 3:04 pm

A. 180#/190/205
B. 2:59/3:02/3:13/2:59/3:04
Was hanging my head so low on the echo bike that I hit myself in the head with the handle! 😂 That was a first!

Jesse Teixeira
Jesse Teixeira
April 15, 2022 9:49 am

A.
Done with 225

B
2:34/2:36/2:38/2:44/2:39 Rx

Mike Slagle
Mike Slagle
April 15, 2022 9:15 am

Yesterday’s workout
800m run
12 burpee broad jumps
12 StrictRing Dips
3 Wall Walks

7:14, 7:08, 7:16, 7:22

This was a good grind on Good Friday! Happy Easter friends!

BForce
BForce
April 15, 2022 8:32 am

A: 195, 205, 215
B: Time left: 2:07, 2:26, 2:15, 2:29, 2:35

Bryan
Bryan
April 15, 2022 4:23 am

RX – 2:43, 2:54, 2:53, 2:55, 2:44.