Warm-Up.
Thoracic Iso Holds
12-Minute Mobility for Hip Hinge Day
Then…
A.
Every 2 minutes, for 12 minutes (6 sets):
Deadlift x 6 reps @ 65-70%
B.
Complete as many rounds and reps as possible in 16 minutes of:
8 Single-Arm Kettlebell Deadlifts (24/16 kg – left arm)
8 Single-Arm Kettlebell Swings (24/16 kg – left arm)
16 Overhead Walking Lunges (24/16 kg – left arm)
8 Single-Arm Kettlebell Deadlifts (24/16 kg – right arm)
8 Single-Arm Kettlebell Swings (24/16 kg – right arm)
16 Overhead Walking Lunges (24/16 kg – right arm)
Warm-up
A) Tempo deadlift (3-1-1-2) with 110. Working on position because of back pain.
B) Metcon
7 rounds each are + 8 Kb swing (Right)
Yesterday’s
A.
DB Z press
20,20, 25, 25 x 8
Sup grip row
65, 75, 85, 85 x 10
B. 13:27 – RX
A. All sets at 275
B. 5+25
Tough one!!!
A. All sets with 185#
B. 5+52 Phew! Have an awesome weekend everyone ?
Warmup âś…
A. E2M
6×6 deadlift @140 kg ~70%
B. Amrap 16 min 24 kg KB
8 or 10 rds
Did this outside for the extra. Nasal breathing is a must! ?❄️
Have a great weekend peeps!
Bench /Conditioning (home / Sean) WU Tabata 2 rds -Air Squats -Pushups -Lunges with a stretch OH -Inchworms -MTN Climbers -Face Pulls -Hollow Rocks A. E2M for 8 min Bench 5RM Test 245/285/295/325×5 B. 15 min AMRAP 2,4,6,8,10… Pushups Cal row / Ride Situps Results: Completed 18s + 20 pushups and 20 Cal row/ride Total reps ea. 314 we both completed all reps Rest 2 min C. 50-40-30-20-10 Jumping Jacks Flutter Kicks KB swings (70/40) Results: 8:10 Sean: 9:07 This last WO was a push. i started getting that feeling to break up the KBs but held on. Glad i… Read more »
Yesterday’s work. Modified a bit.
BP immediately followed by bent row with 23kg kb.
115×8. 8 row each arm.
135×8. 8 row
145×6. 8 row
150×4. 8 row
135×5. 8 row.
4RFT .. think about 13 min.
12 cal air Dyne
15 push ups
12 cals airdyne
15 PP #75