PERFORMANCE
Warm-Up.
Two sets of:
Palloff Hold x 20 seconds per side
Glute Bridge Walkout x 5 reps
Followed by…
One set, increasing pace as you go, of:
Row x 2 minutes
Kettlebell Goblet Hold Alternating Reverse Lunge x 20 reps
Row x 90 seconds
Kettebell Romanian Deadlift x 15 reps
Row x 60 seconds
Kettlebell Swing x 10 reps
Then…
A.
“The Back 40”
For time:
50/40 Calories of Rowing on Concept 2
40 Deadlifts (225/155 lbs)
50/40 Calories of Rowing on Concept 2
Compare results to June 15, 2022.
B.
Three sets of:
Barbell Hip Thrusts x 8 reps @ 2112
immediately followed by…
Barbell Hip Thrust Iso-Hold x 15-30 seconds
(hold the top position, creating maximal contraction of your glutes and hamstrings for as long as you can hold)
Rest 2 minutes
7:04
A. 7:48 rx no rower So I did the bike for 50 calories
B. Finished
A: 8:53
B:225
A. 7:40rx
B. Done
Rx 9:18
11:40 Rx
Good one but it’s getting hella cold in VA!
RX
A: 9:31
A. 8:15 (I think. I will double check when I get home.)
DL – 10/8/8/7/7
B. Thrusts – 155 – Yuck.
A.
50 cal row
40 dl 185
50 cal row
9:44
A. 11:28 RX. Feel a bit tired and beat up from all the running yesterday. DL felt heavier than it should have.
M56
Subbed 185
11:58
A. 50cal/225lbs__Time: 8:49
Scaled to 40 cal/70 kg – 07:46
Warmup done ✅
A. FT Rx
8’38
Hardest bit was getting breathing under control at a few points
B. 3 rds
Hip thrusters x8 @120kg
Hip thrust iso hold 15-30 secs