PERFORMANCE
Warm-Up.
Three sets of:
Box Step Up x 10 reps
Kettlebell Farmer’s Carry x 100ft
Followed by…
Two sets of:
Prone Plank x 60 seconds
Double Kettlebell Sumo Deadlift x 10 reps
Then…
A.
Every 2 minutes, for 24 minutes (8 sets):
Deadlift
*Set 1 – 8 reps @ 55%
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101-105%
Rest as needed
Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.
B.
Complete as many rounds and reps as possible in 8 minutes of:
6 Deadlifts (225/155 lbs)
12 Box Jump-Overs (24″/20″)
Compare results of today’s session to November 2, 2022.
А. 230кг
В. 8 раундов и 6 становых тяг
105кг и 24 тумба
A. 215,235,255×6,265×4, 275x 4, 280x2w band x 3
B. Rx 225 and 24inch box jump 7+2
A. DL
155, 175, 205, 225, 255, 265, 270 stopped there because form went to crap.
B. Didn’t do because I did 100 BBJO yesterday and I have a twinge behind my knee that I don’t want to push into a full fledge issue.
But did 3 RNFT
5 strict pull ups
5 ring dips
1 set UB max strict pu – 8
Back ext. 2 x 10
A. Deadlift E2MOM
8×225, 6×245, 4×265, 2×305, 1×325, 1×345, 1×365, 1×375
B. 8+1
A. Done with bands since I missed that work last week. I haven’t lifted consistently enough to do a 1rm anyway.
Short red and blue bands.
Sets up to 335. I did that weight 4 times with a pause at the top.
B. 5+6
That was disappointing. I didn’t have any explosiveness left after the first couple of sets.
A. 8×150#/6×180/4×205/2×235/1×250/1×260/1×275/1×285
B. 7+8
A. Did some snatch work first
B. 9+ 1 RX
A). Based on 325#… hit 330# on set 8
B). Scaled to 155# DL + 24″ box… 6 rounds and 8 reps
A. Up to 260kg
B. Rx 7+2
Warm up: ✅
A:
8 sets
Up to 405lbs
B:
8 + 1 Rx
A. Up to 185kg
Failed with 195kg
B. Rx 6 rds + 15 reps
Warmup done ☑️
A. DL 8 sets
Up to 200kg
B. RX
7+6
Tried to attack it as an EMOM which was fine till half way but then fell apart! 7rds last time but would loved to have got in 8 this time.
Hope I haven’t got to lift anything for the next couple of days as my lower back is now toasted!
Hello, for the part A
Is there an error ?
Because, 24/2 = 12 sets whereas there is 8 sets.
Maybe, is it an E3MoM ?
I think so yep
Also given the high % makes more sense to be E3MOM