PERFORMANCE
Warm-Up.
Two sets of:
Row x 90 seconds
Bodyweight Walking Lunge x 20 reps
Pallof Hold x 30 seconds per side
Followed by…
Two sets of:
Double Kettlebell Sumo Deadlift x 10 reps
Kettlebell Farmer’s Carry x 100ft
Then…
A.
Every 2:30 minutes, for 10 minutes (4 sets) of:
Banded Deadlifts x 10 reps @ 40% of 1-RM
Rest 30 seconds
PVC Weighted Cross-Bench Pullover x 5 reps @ 5221
Stand with the bar as fast as you can. Lower the bar to a deadstop and repeat for all reps. The band tensions should add about 40% of your 1-RM Deadlift tension at lockout.
B.
Every 5 minutes, for 20 minutes (4 sets) for times of:
500 Meter Row
50-Foot Overhead Kettlebell Walking Lunges (24/16 kg)
DL100lbs
3:55/3:35/3:35/3:30
Did Monday’s A.
12:22 – Scaled to 65# on the snatch because of an injury. And ran 300m on the AR.
I don’t have bands, so I just did 265 lbs deadlift for 10 reps
RX – used two 60 lbs dumbbells instead of KB, and that was super hard. Round two I went a little over, but didn’t take any rest afterwards
4:30
6:00
4:40
4:50
A. DL @ 165 w/ green band
B. 2:50, 2:45, 2:44, 2:43
W/ (1) 24kg kb
A. 165lb banded dead lifts
B. Subbed 1,000 meter BIkeErg and farmers carry walking lunges
A. DL done w/ 110# and blue band. Cross bench pullovers felt amazing!
B. 2:51/2:45/2:50/2:42- lunges done w/ one 16kg KB
Had to modify it for time
4 rds emom 5 min
Row 400
10 banded dl 185
24 oh walking lunges 40 lb db
3:35
3:29
3:40
3:45
A.
Didn’t have band so used about 60% of 1RM DL : 110kg and tries to focus on explosiveness
Pipe with 5kg
B. 500 row in about 1:50 or 1:55
Used a 20kg KB for the single arm OH WL
A. 75kg with thick green band, 10# on PVC
B. 3 rounds Rx with 2x 24 kg KBs: ~3,3:30,4mins
Warmup done ✅
A. 4 sets
Banded DL x10 @80kg with band
CBPO’s x5 tempo
B. FT 4 rds
500m row
50ft OH WL @24kg KB
11’32
Just did it in 1 hit as I figured there’d be a load of rest and just wanted to get it done!
A. 4 sets
Banded Deadlifts x 10 – 85#, 95, 105, 115 w/ blue band
PVC weighted cross body pull overs x5 @ 5221 – 5#
B. E5M for 10min (only 2 sets) – 3:49 / 3:45
500m Row – 2:09 both sets
50′ SA OH KB walking lunges – 16kg 25′ each arm