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
125KG
5R
A. 375
B. 8 rounds + 12
Only had time for DL today:
315-335-335_340-340–340–340-340
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
225, 315, 315, 335, 335, 355, 355, 355
Rx: 5+38
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!
A. 140kg
B rx with barbel 32kg
6 rounds
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.
A. 8×3 122,5 Kg
B. RX 6+20
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
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!!
8x 112,5Kg
7 rounds