PERFORMANCE & FITNESS
Warm-Up.
Two sets of:
Assault Bike x 90 seconds
Front Rack KB Carry x 100ft
Followed by…
Two sets of:
Frog Rocks x 45-60 seconds
Prone Plank x 45 seconds
Kettlebell Goblet Squat x 10 reps
Then…
A.
“The Eagle”
Eight rounds for max load of:
8 Kettlebell Front Squats
20-Meter Kettlebell Farmer’s Carry
Compare results to June 22, 2022.
This is a test from the legendary Dan John, and is something that we will come back to. Your goal is to pick the heaviest kettlebells you think you can handle without putting down for the duration of the 8 rounds. You will perform 8 front squats, then immediately drop the kettlebells to your sides and walk 20 meters. You’ll repeat this 8 times – 64 total squats and 160-meters of farmer’s carry.
B.
Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3111
Rest while partner works
Single-Arm Dumbbell Row x 8 reps each arm @ 2111
Rest while partner work
A:
3:49
Everything else ✅
A)6:21 40lb dumbbells
B)BSS first two sets at 50lb dumbbells, last with 40s
SAR 65lb dumbbells throughout
A. 5:12 – 25lb DBs – held on, barely.
B. 25/30/35
Bss & rows
A. 6:14 with 35# dbs. Definitely put them down a few times!
B. Everything done with 35# dbs
4:44 with 35 lb kettles
RX
A: 2x20kg
A – @2*16kg – 4.03 should have done it with 20kg but it was my first time doing it
B- Done
What is happening with the Competition Log in page?
Thanks
Warmup done ✅
A. ‘The Eagle’ FT
@2x20kg DB’s
5’00
Could have gone heavier and had a break but that was max without stopping at all, oh my grip strength by the end!!!
B. 3 sets of
BBS tempo x8 EL @65kg BB
SA DR x8 EA @35kg
C. Travis’ core workout #6
Have a great weekend team 👊🏻
Hello Team,
Do you know whats appening with the compétition prog.
Impossible to login…
Same issues. It’s making me download something every time and then nothing happens.