PERFORMANCE
Warm-Up.
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 3 minutes, for 18 minutes (6 sets) of:
Deadlift x 4 reps @ 80% of 1-RM Deadlift
B.
Two sets for times of:
Row 750/600 Meters
20 Toes to Bar
40 Walking Lunges with Kettlebell Farmer’s Carry (24/16 kgs)
Rest the same length of time the first set took you – 1:1 Work:Rest Ratio
Yesterday’s
3330 lbs
Ran 300m on the AR
135 x 3, 140 x 4, 145 x 1
All Pull ups UB
400m run
12 Pull ups
3 Power clean.
A. Right around 75% at 305.
B. 6:45, 6:38
Warm up: ✅
A:
6×3 @405
B:
5:25
5:05
Total TUT: 10:30 Rx
A. 205#/205/210/215/220/220
B. Didn’t have time for the rest, so just did 2rft:
13:39- lunges done with 35# dbs
325 lbs for deadlifts
7:00
7:10
27 lunges with 60# DB and 13 with 35# DB
Lunges were by far the worst part
Deads-
405x6x3. Used straps because I lift in a commercial gym ):
Subbed running for rowing and sit-ups for T2B
800m run
20 sit-ups
40 walking lunges (55 # DB’s)
1st round- 6 minutes flat.
2nd round- 6:27.
240 For deadlifts
7:18
6:46
35lb dumbbells
A. Deadlift x 4
85#, 135, 155, 165, 175, 185
***started light to test out the effects on the shoulder…all good!
B. 2 Sets for times – 6:12 / 6:13
Row 600m – 2:36 / 2:38
20 T2B – UB/UB strict
40 Walking lunges – sets of 10 (first round used 25# DB for left side, felt fine so went RX on second round)
Warmup done ✅
A. Done @160kg
B. Done Rx @24kg
Rd 1 7’00
Rd 2 7’05
Felt harder than I thought it should this one, but got it done slowly but surely 👊🏻
Great work Al…good to see (read) you!
Thanks Candy, well done you today, you smashed it!!! 👊🏻
Deadlift with 140kg
B.
Kettlebells 20kg
About 7min per round so total time 35:00
Lunges were hard!
Just realized I did 3 sets instead of 2 😂
Haha! Way to put in the extra work!