May 20, 2022 – Performance

PERFORMANCE 

Warm-Up.

Two sets of:
Long Lunge Hold x 20 seconds per side
Dumbbell Romanian Deadlift x 8-10 reps (two dumbbells, held by the side)

Followed by…

Two sets of:
Row x 250 meters
Single-Arm Dumbbell Push Press x 5 + 50 foot Waiter’s Carry per side

Then…

A.

Three sets of:
Front-Racked Barbell Split Squats x 4-5 reps each @ 4211
Rest 60 seconds
Rear-Foot Elevated Dumbbell Romanian Deadlift x 4-5 reps each @ 6011
Rest 60 seconds

For the split squats, allow the knee to drive forward of the toes, such that your hamstring is resting atop your calf…but keep your full foot on the ground. We’re working on mobility as well as quad strength. For the romanian deadlifts, you’ll set-up just like a Bulgarian Split Squat, but keep only a slight bend in the knee and reach down to perform a romanian deadlift.

B.

For time:
1000 Meter Row
50 Thrusters (95/65 lbs)