PERFORMANCE
Warm-Up.
“Mind Muscle” Warm-Up for Hinging Movements
Followed by…
Three sets of:
5-8 Prone Walkouts
10-15 Banded Bent-Over Seasaw Rows
45-60 Second Bodyweight GHD Back Extension Hold (or Superman on Floor)
Rest as needed
Followed by…
Row for 3 minutes. Every 30 seconds, sprint for 5-7 strokes then resume your regular pace.
Then…
A.
Every 90 seconds, for 12 minutes (8 sets):
Speed Deadlift x 3 reps @ 65% of 1-RM
Reset the barbell every time on the floor…do not perform these touch and go.
B.
In teams of two, alternating complete rounds, perform as many rounds and reps as possible in 24 minutes of:
25 Double Kettlebell Deadlifts (24/16 kg)
50-Foot Front-Racked Kettlebell Walking Lunges (24/16 kg)
100-Foot Double Kettlebell Overhead Carry (24/16 kg)
150-Foot Double Kettlebell Farmer’s Carry (24/16 kg)
If you don’t have a training partner for this session, use a 1:1 Work:Rest ratio – resting the length of time it took you to complete the preceding round.
A. Speed Deadlift as Rx: 245 @ 1.1.1
B. As Rx but nerfed to 35# DBs to ensure “walking” was an option over the weekend – 6 rounds (2:16, 2:25, 2:25, 2:16, 2:22, 2:20) … over the 24 minute mark but whose counting.
A.100kg
B. 3 set with dbs 17,5kg + body armour 10kg
1 set more no body armour
3:25-2:50-3:20-3:00
Assault 10set
40sec 700w – 2min 100w
Only time for the 24 min amrap
Done alone
Got 4 rounds.
Times were
2:59
3:01
3:26
3:28
Done with one 115# barbell
Felt ify about this one. Definitely as hard as I thought it would be. Was surprised by the ab workout with the lunges.
A. Speed DL. Not sure I understand the why for these.
8 rounds at 175 – did NOT do touch and go.
B. All by my self so 1:1 work/rest.
4 rounds with 21 sec left. RX.
Those overhead carries got a little hairy on the 3rd and 4th rounds.
Rounds were:
3:36
3:30
3:39
3:38
only time for A today, speed DL’s @ 230#
man, legs are more sore today than yday
Yesterday’s push presses
Up to 145×6 at tempo for the final 4 sets
Yesterday’s metcon
13:05
Runs were 3:40, 3:20
Pushups got rough!
C. Ab work and lawn mowing
Speed dls 235
Used 30lb kbs. Heaviest we have.
Rested just 2 min in between
Round 1 3:01easy pace
Round 2 2:30
Round 3 215
All I had time for
Great WU…a long one..but just what I needed! A. Speed Deadlifts x 3 @ 155# all sets with hand release between reps ***kept it a little lighter than expected because I just didn’t feel the “speed” at the planned 165# B. AMRAP 24 min – Solo 1:1 work:rest ***used the one 16kg KB that I have and one 35# DB. Let the right arm use the DB because I have better control with a DB then KB. 3 Rounds + 25 DL + 50′ walking lunges at the buzzer..but did finish the 4th round Round times – 3:44 / 3:41… Read more »
Nice work!
A:
205lbs every 90 seconds
B:
3+1 scaled solo rounds (1:1 Work:Rest ratio)
Great work Neil!
B).
Completed 7 scaled rounds (15# / 45#) with my wife. Completed round 8 after the 24th minute.
Nice fun one to share with the wife…great work guys!!
A. Worked with 115lb
B. Definitely got my transitions and grips dialled as I went. 35lb DBs instead of KBs.
Round one: 4’30”
Round two: 3’05”
Round three: 2’30”
Round four: 2’10”
Outstanding work as always Andrea! I couldn’t get a good transition going on any of that metcon.
I was jogging the farmers carries on the last two rounds to get them over with so I wouldn’t barf 😂
Warm up done
A. Speed work at 335. Sets were around :8 throughout.
B. Solo here RX did 1:1 work rest. Held rounds to 2:55-3:00 throughout. I got through 4.
Those are some heavy speed DL’s and just crushed that metcon Zach!
Thank you!
Oh fun… I get to do this on the street in front of the house 🤦
How funny that might look tomorrow haha
Ha, it’s either that or walking back and forth across my 20 ft basement
i’d take the outside too haha
Haha…thankfully I have 80′ from inside my garage to the end of my driveway. But..my neighbors don’t even think twice about seeing me doing funky s&&t down the road! I’ve had many even offer me some water.