PERFORMANCE
Warm-Up.
Two sets of:
Scapular Pull-up x 10, 1 second pause at the top
Chin-over-bar hold x 20 seconds (use assistance from feet on a box if unable to perform unassisted)
Followed by…
Two sets of:
“Kettlebell Deadlift Warm-up”
Deadbug x 30 seconds
Kettlebell Romanian Deadlift x 5 reps @ 4011 tempo
Kettlebell Sumo Deadlift x 10 reps
Then…
A.
In teams of two, complete five rounds for time of:
Run 400 Meters (partners must stay together)
20 Deadlifts (10 each – 225/155 lbs)
30 Pull-Ups (15 each)
Partners must run together, and may only start deadlifts once both members are back at the barbell.
Solo
5 rounds
500M Row
10 DL 225#
13:15
*Hands still healing and avoiding ripping*
26:12 kipping pullups
Solo reps, think I may have done 6, unsure. 22:50
Blended today and yesterday
5 Rounds
10 Thrusters @ 95#
15 Pull Ups
400m Run
21:40
Thrusters UB – paused after rep 5, 7, and 9
PU – UB, UB, 3 x 10/5
A. 3 Sets Standing BB Shoulder Press x 10 @ 55# rest 15s BB Push Press to mechanical failure with same weight as Shoulder press – 13/18/15 rest 15s Lateral Raise w/ deltoid isolation x 15 @ 15# DBs B. 5 Rounds for time – 33:56 400m Run – outside between 2:12-2:30 10 Deadlifts @ 155 – all UB 15 Pull Ups (10 strict/5 kipping) – 3/2/1/1/1/1/1 for the first 3 rounds and then singles for the last 2 rounds of the strict reps, kipping reps all UB ***This time may be off a bit..my timer screwed up after the… Read more »