PERFORMANCE & FITNESS
Warm-Up.
Two sets of:
Row x 250m
Plank Shoulder Taps x 20 reps
Followed by…
Two sets of:
Single Arm L-Seated Dumbbell Press x 8 reps per side
Dumbbell Floor Press x 16-20 reps
*use a lighter warm-up weight for these movements
Then…
A.
“Deceit”
For time:
1000 Meter Row
100-Foot Double Kettlebell Overhead Walking Lunges (24/16 kg)
B.
Five sets for max reps:
Bodyweight Bench Press
Rest 20 seconds
Strict Pull-Ups
Rest 3 minutes
If you are currently unable to complete at least 10 reps of either movement in your first set, please customize the loading or add assistance to ensure at least 10-12 reps of each in the first set.
6:59 dbs
A.
7:26 – used 25 lb DB’s which I feel are much harder to hold over head than a KB.
B. 100 Burpee for time 7:46
Yesterday’s:
A1. Hang cleans x2- 105#/110/115/115
A2. Hang clean + clean- 120#/120/125/125/130/130
B. E4mom for four rounds for times, 15 cal echo bike and 5 power cleans @ 125#:
1:38/1:30/1:28/1:18
A. 7:32 Rx
B. 81 reps with 80kg BP (10,12; 8,10; 7,9; 5,8; 5,7)
A: 5:18, 25lb Db
B. 165lb x 12 and 10 strict
175lb x 12 and 10 strict
185lb x12 and 8 strict
195lb x 8 and 6 strict
195lb x 6 and 6 strict
A : 7:37 (2/3-24kg, 1/3-20kg)
B : 165lbs
1r 5 11
2r 7 10
3r 7 9
4r 5 8
5r 4 7