Warm-Up | Performance
One set of:
Row x 500m, nasal breathing only
Sumo Stance Banded Good Morning x 20 reps
Bodyweight Walking Lunge x 25 reps
Side Plank Hip Bounce x 30 per side
Followed by…
Two sets of:
Kettlebell Sumo Deadlift x 10 reps
Kettlebell Suitcase Deadlift x 10 reps per side
Then…
A.
Every 2:30, for 15 minutes (6 sets) of:
Deadlift x 2 reps @ 88-92% of 1-RM
B.
Against a 3-minute running clock…
30/22 Calories of Assault Bike
Max Reps of Double-Unders
Rest 3 minutes, and repeat for a total of 3 sets. Note total number of double-unders completed in each set, and then sum them for your total score.
A. 6×2 315#
B. Rx 32-28-30 finished the echo bike in 1:40 ish each time.
A Back Squat E2MOM
5 x 195, 5 reps x 225, 3 x 265, 2 x 290, 2 x 315, 6 x 265
B. 140 + 110 + 90 = 340
C. EMOM for 10 Minutes:
Odd Minutes: 7 SHSPU
Even Minutes: 10 GHD
140kg
A. 6 sets at 365
B. 117, 120, 111 = 348
355/365/375 DL 405-1RM
224 reps (Clydesdale division)
A. All sets at 240#
B. I didn’t have time to take the 3 minutes of rest in between:
1- 70
2- 80
3- 68
159
146
58
363 reps rx
Mixed yesterday and today.
A. Snatch 55 – 95
B. 110, 104, 106 Total 320 DU
All sets done at 345
235/240/245/250/250/250
103/114/114/96/100/74
Not sure why I thought six sets
A. 141-142-143-144-145-146 (kg)
B. 110-90-70 DU. (ROWING 500 meters)
A. Up to 92%
B. 90-95-85 reps. Bike erg instead of assault bike