PERFORMANCE

Warm-Up.

“Mind Muscle” Warm-Up for Hinging Movements

Followed by…

Three sets of:
5-8 Prone Walkouts
10-15 Banded Bent-Over Seasaw Rows
45-60 Second Bodyweight GHD Back Extension Hold (or Superman on Floor)
Rest as needed

Followed by…

Row for 3 minutes. Every 30 seconds, sprint for 5-7 strokes then resume your regular pace.

Then…

A.
Eight sets of:
Deadlift x 3 reps @ 80-83% of 1-RM Deadlift
Rest as needed

B.
Complete as many rounds and reps as possible in 15 minutes of:
20 Kettlebell Sumo Deadlifts (32/24 kg)
15 Box Jumps (24″/20″ – jump up, step down)
10 Chest-to-Bar Pull-Ups

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Andre
Andre
November 25, 2021 6:25 am

125KG
5R

Chris Vienneau
Chris Vienneau
November 24, 2021 6:10 pm

A. 375
B. 8 rounds + 12

Logan Harris
Logan Harris
November 24, 2021 4:29 pm

Only had time for DL today:
315-335-335_340-340–340–340-340

Mugu
Mugu
November 24, 2021 3:08 pm

5 min run on treadmill.

8×3 deadlifts at 225 (with 4 others)

16 min EMOM
50 second row
20 KB SDL
15 box jumps
10 lat pull downs

Brian
Brian
November 24, 2021 2:56 pm

225, 315, 315, 335, 335, 355, 355, 355
Rx: 5+38

Mike Slagle
Mike Slagle (@mike_slagle)
November 24, 2021 1:56 pm

A. Sets done at 325. This was great to move some heavy weight for the first time after not feeling well.

B. Row intervals
3k total done in 500m chunks with a 1 minute rest.

Have a great thanksgiving everyone!

Toni Martos
Toni Martos (@ToniBaltimore)
November 24, 2021 10:55 am

A. 140kg
B rx with barbel 32kg

6 rounds

Amber Wilkie
Amber Wilkie
November 24, 2021 10:45 am

A. Deadlift x 3 for 8 sets
175# (60% of 1RM)

B. AMRAP – 15 min
20 KB Sumo DL
15 Box Jump 20″
10 ring rows (pull up still hurts)

5+26

First time doing box jumps in over a year.

Tiago de Carvalho Alves Machado
Tiago de Carvalho Alves Machado
November 24, 2021 9:16 am

A. 8×3 122,5 Kg
B. RX 6+20

Jeremy Hammock
Jeremy Hammock (@jhammock)
November 24, 2021 6:42 am

A. 8×3 315 emom 2 min
B. 15 min amrap
20 dual db dl 35s
15 box Juno step downs 20”
10 chest to bar pull-ups

6+30

Al F
Al F (@frasersailing)
November 23, 2021 11:44 pm

Warmup done ✅

A. DL 8×3 every 3 mins
1-6 @160kg 7-8 @165kg

B. AMRAP 15 mins
20 KB SDL @28kg (all I’ve got)
15 box jumps @24”
10 c2b pull-ups

6+45

Good fun little push, box jumps seemed to take forever!!

Tomás Gomes
Tomás Gomes
November 23, 2021 11:40 pm

8x 112,5Kg
7 rounds