Warm-Up | Performance
200 Meter Jog
Followed by…
Three Sets of:
Dumbbell Romanian Deadlifts x 10
Dumbbell Windmills x 5 each side
Dumbbell Glute Bridges x 15
Alternating V- Ups x 20
A.
Every 3 minutes, for 21 minutes (7 sets):
Deadlift
*Set 1 – 6 reps @ 60%
*Set 2 – 4 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 1 reps @ 80%
*Set 5 – 1 rep @ 80-84%
*Set 6 – 1 rep @ 84-87%
*Set 7 – 1 rep @ 87-90%
B.
Three rounds for time of:
400 Meter Run
12 Toes to Bar
12 Left Arm Kettlebell Snatches (24/16 kg)
12 Right Arm Kettlebell Snatches (24/16 kg)
A. 165 – 255
B. Had to change TTB to GHD’s because my hands were torn up.
11:53
215-250-270-285-295-305-315
B. rx 12:55
A. 205/240/255/270/280/290/305
B. 10:44 RX, on Air Runner. All unbroken.
16:25
A) 205/235/255/275/285/295/305
B) 13:54
For the record, yesterday about broke me. Water is magical and today felt WAY better.
20:09
A.
6×165#/4×195/2×205/1×220/1×230/1×240/
1×250
B. 13:42
155-225
10:52 DBs