March 27, 2024 – Performance

Warm-Up | Performance
One set of:
Kettlebell Farmer’s Carry x 200m

Followed by…

Two sets of:
Kettlebell Side Bend x 10 reps per side
Kettlebell Suitcase Deadlift x 10 reps per side
Double Kettlebell Sumo Deadlift x 10 reps

Then…

A.
Three sets of:
5 Deadlifts With Eccentric Pause* + 5 Deadlifts @ 55-65% of 1-RM Deadlift
Rest as needed

*Pause for 1-2 full seconds at the mid-patella as you lower the bar. Then let the barbell settle on the ground, open your palm, re-grip and perform the next lift. The focus should be on perfect position and control – adjust the loads as needed to maintain that focus. After completing the five reps with the pause, perform 5 deadlifts at a tempo of your choosing.

B.
Three rounds for time:
750 Meter Row or Ski or 1500 Meter Bike Erg
20 Alternating Dumbbell Snatches (50/35 lbs)
10 Dumbbell Box Step-Overs (24″/20″; 50/35 lb DB)