A.
Every 2 minutes, for 20 minutes (10 sets, 5 of each):
Odd Sets – Deadlift x 6 reps @ 3111
Even Sets – Dumbbell Bench Press x 6 reps @ 2011
B.
For time:
Run 800 Meters
40 Kettlebell Swings
20 Burpees
Row 1000 Meters
A.
Every 2 minutes, for 20 minutes (10 sets, 5 of each):
Odd Sets – Deadlift x 6 reps @ 3111
Even Sets – Dumbbell Bench Press x 6 reps @ 2011
B.
For time:
Run 800 Meters
40 Kettlebell Swings
20 Burpees
Row 1000 Meters
21-11-2016
Mixed performance and fitness programming:
A1. 60-80-100-120-130 DL + 24kg’s kettlebell press (the heaviest pair I have),
A2. 60-65-70-75-80-85-90-90-95-100. Tried to do split clean’s, but finished with side split power cleans for last two sets. Lack of mental discipline. Or just too heavy. ;-D
B. Subbed Assault Bike for running (about 1700 m meters in about 2 min) / 24kg KB. Was quick. Needed to lay down for a while after finish. ;-D
Did a variation on this…
40 burpees
30 GTO – 75#
Run 400 M
@ 9:30
11:42