performance
Warm-Up.
Three sets of:
Dumbbell Suitcase Carry x 50 feet per arm (keep shoulders square, engage obliques)
Wall-sit with Dumbbell in Goblet Hold x 30 seconds
Frog Pumps with Dumbbell on Lap x 15
Then…
A.
Three sets of:
Deadlift x 10 reps @ 21X1
Rest as needed
A good goal for loading would be 65-70% of your 1-RM Deadlift. Do not sacrifice good mechanics and proper posterior chain activation in favor of heavier loading.
B.
Complete as many rounds and reps as possible in 15 minutes of:
5 Strict Pull-Ups
10 Walking Lunges with Farmer’s Carry (55/35 lbs)
100-Meter Farmer’s Carry (55/35 lbs)
A- 225, 245, 265 (40ish-45ish%, still working on spinal mechanics)
B – 8 rounds + 2 PUs Rx (can’t grip anything right now, tough grip workout)
A: DL 10x 215#
B: pull up w/ green band
5rds+15
Yesterdays strength:
Bench press up to 215.
Sets at 185: 5, 4 reps
Barbell rows done at 155
Deadlifts done at 255
Yesterday’s metcon done with 44 lb kb
14:38
Have a great weekend friends!
A. 255
B. 5rds ~ 10 lunges
A. 3×10 @80 kg
B. 5 rds + 3 spu
A. Deadlift 21×1 x 10 reps
185, 205, 215
B.
6 rounds + 5 PU + 5 lunges
Scaled down to 45# DBs bc that’s the heaviest I have. Can barely type this post!
A. 140kg
B. 5+15 RX, well my grip is gone😅
Warm-Up 53lb KB
A. 265 3×10
B. RX 4 rounds + ~65m carry
I’m sorry forearms.
A- DL 3×10 @ 100kg
B- 5 Rounds Completed with requested weight
A. Worked up to a heavy 2x push-press @ 185
…then 3×8 push-press @ 135, 140, 150
B. Metcon (swapped 55#’s for 50#’s … all I had)
…5 rounds + 5 PU + 10 walking lunges @ 55#’s
A. DL 3×10 @ 205lb
B. Used 50lb DBs, no 55lbs available.
3 rounds and 3 reps.
Between the DLs and all this, grip is toast. Can barely pick up a pencil at the moment….
Warmup done with 22.5kg DB ✅
A. DL 3×10
@120kg
Just under 60% of 1RM, but feel like I needed to build a bit of confidence lifting heavier with my right arm.
B. RX 2x25kg DB’s
3 rds +60 (5 PU’s, 10 lunge + 45m carry)
Holy grip strength!! Pull-ups in the last round were in 2’s! FC I managed to keep to 30m but it was a struggle! Good luck everyone and have a great weekend 👊
Hey, do you know if the lunges are per leg or just 10 total?
I did 10 in total