Warm-Up
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
Followed by…
A.
Four sets of:
Barbell Hip Thrusts x 6 reps @ 20X1
(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 90 seconds
Supinated-Grip Bent-Over Barbell Row x 6 reps @ 2111
Rest 90 seconds
B.
For time:
21 Deadlifts (205/145 lbs)
400 Meter Run
15 Deadlifts
400 Meter Run
9 Deadlifts
400 Meter Run
9:48 RX
Hip Thrusters @ 275lb
Wod 11:41 – it could be better a little bit demotivated today
Rx: 9:50
recovery run 3.5 miles HR 146. This looks good, maybe this weekend.
Just the metcon at the end
8:41 RX
Tuesdays strength
Strict press
85×10, 95×8, 95×7, 95×7, 95×7
Wednesday’s metcon: done with 400m run, 44 lb kbs used for the carries and thrusters.
4 rounds plus 2 thrusters.
I didn’t have my best today at all, but I fought through.
A. 175, 185, 185, 185 – 30lb dbs for row
B. 12:00 rx
09’12 @ RX 🥴🥴🥴
A) I don’t know how people do 80% of 1RM DL on hip thrusts. Maybe I’m doing it wrong.
B) 10:05 Rx.
Yesterdays Mehem
AMRAP 30 min
500m Row – 2:11 / 2:14 / 2:22
40 DU – trips / UB / UB
300′ DB OH carry @ 35# DBs – all broken up
20 DB Thrusters @ 25# – 10/10, 7/7/6
10 T2B – all UB
2 Rounds + 220′ OH carry
***Those OH carries SUCKED!!!