PERFORMANCE
Warm-Up.
Two sets of:
Row x 300 meters
Banded Good Morning x 15 reps
Side Plank x 30 seconds per side
Followed by…
Two sets of:
Broad Jump x 3 reps
Kettlebell Romanian Deadlift x 6 reps
Kettlebell Swing x 12 reps
Then…
A.
Every 3 minutes, for 12 minutes (4 sets) of:
Banded Deadlifts x 12 reps @ 35% of 1-RM
Rest 30 seconds
Weighted Prayer Stretch x 60 seconds
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 35% of your 1-RM Deadlift tension at lockout.
B.
Every 6 minutes, for 18 minutes (3 sets) for times:
500/400 Meter Row
20 Pull-Ups
15 Deadlifts (225/155 lbs)
@ 185# DL
R1: 4:20
R2: 4:42
R3: 5:08
PU
10/5/5
5/5/5/3/2
6/4/3/2/3/2
DL
Sets of 5
Dl 95-115
3:00/:11/:06
A. 140 w/ green band
Prayer Stretch – done
B. 3:31, 3:45, 4:06
A. Just did regular deadlifts, all sets at 135#
The prayer stretch was sooo nice.
B. 4:24/4:52/5:10
Ripped both hands in the last round 😩
A. Complete w 135# and 2 green bands. Good hamstring burn.
B.
3:58 all UB
5:37, PU – 10-3-singles, DL 6-4-5 (got hard quick)
5:16, PU 9-3-3-singles, DL UB.
Warm up: ✅
A: ✅
B: 2:54/2:51/2:53
Ridiculous, bro.
B. 3:51 RX all strict pull ups, 4:01 RX, 5:20RX
Fitness Version
A. 3 Sets for Quality
BB Hip Thrusts x 8 @ 2112 – 175#
BB Roll outs x 10 @ 3010
SA DB Row Left x 8 @ 2111 – 20#
SA DB Row Right x 8 @ 2111 – 30#
B. Every 6 Min for 18 Min
400m Row – 1:40 / 1:42 / 1:42
20 Double KB Sumo DL @ 24kg in right/16kg in left (10/10,UB,UB)
10 Strict Pull Ups – singles (drop down from bar)
3:56 / 3:38 / 3:28