PERFORMANCE
Warm-Up.
Two sets of:
Suitcase + Waiter’s Carry x 50 feet per arm (Hold a heavy kettlebell by your side, and a lighter Kettlebell overhead)
Kettlebell Sumo Deadlift x 15-20 reps (use heavier kettlebell for these)
Followed by…
Three sets of:
“Depth Drop Series”
Depth Drop x 1
Depth Drop + Max Height Jump x 2
Depth Drop + Broad Jump x 3
Then…
A.
Every 90 seconds for 9 minutes (6 sets):
Speed Deadlift x 3 reps @ 65% or 1-RM
Reset the barbell every time on the floor…do not perform these touch and go.
B.
In teams of two, alternating complete rounds, perform as many rounds and reps as possible in 24 minutes of:
25 Double Kettlebell Deadlifts (24/16 kg)
50-Foot Front-Racked Kettlebell Walking Lunges (24/16 kg)
100-Foot Double Kettlebell Overhead Carry (24/16 kg)
150-Foot Double Kettlebell Farmer’s Carry (24/16 kg)
If you don’t have a training partner for this session, use a 1:1 Work:Rest ratio – resting the length of time it took you to complete the preceding round.
A. Ok
B. Rx 4 rounds + 25 kettlebells deadlifts
3:15-2:54-2:50-2:42
did 2 days ago. night shifts and feeling tired
A. did bench 21×1 115# rows 50# db
B. first 3 rds scaled to 35 went well did 50# the last round
2:28-2:30-2:32-2:39
Walking lunges two days in a row? Yuck.
Yesterday’s
A. Worked on RMUs.
B. FS
125, 135, 144, 155, 165
C. 12 min AMRAP
40 DU
20 WL
10 strict pull ups.
5 rounds. The last 4 reps of the pull ups were somewhat kipping. Trying to finish and hit muscle failure.
Hi,
90 kg Deadlift
4 rounds (20kg KBS)
A.
Speed deadlift x 3 reps @ 215
B. RX’d
3:33, 3:37, 3:54, 25 + 2
Performed solo. Finished 3 full rounds (including final rest period) plus 0:50 work at the end.
A. Deadlifts done at 255
B. Done with 44 lb kb with 1:1 work rest
5+75
C. 100 burpees
A.
108 kg
B. 4 rounds rx