PERFORMANCE
Warm-Up.
Two sets of:
Row x 250m
Walking Lunges x 25 steps
Followed by…
Two sets of:
Dumbbell Romanian Deadlift x 8 reps
Broad Jump x 3 reps
Prone Plank x 30 seconds
Then…
A.
Every 4 minutes, for 20 minutes (5 sets) for times:
12 Deadlifts (135/95 lbs)
12 Power Cleans (135/95 lbs)
12 Alternating Reverse Lunges (135/95 lbs)
B.
Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 – 60 seconds of Prone Swimmers
https://youtu.be/nRR5ANg9YOI
Station 2 – 60 seconds of Side-Plank Hold (Left Side)
Station 3 – 60 seconds of Band Pull-Aparts
Station 4 – 60 seconds of Side-Plank Hold (Right Side)
1:45 1:37 1:30 1:37 1:30
Only time for A.
1. On time
2. On time
3. scaled 55kg but even did in 5min
4. 5min
5. 6min30
I should have to scale with even less weight
Little late did 10/17 today and man I need to work on endurance
1:28.3
1:29.7
1.33.5
2:09.8
2:27.2
A. 1:29/1:36/1:45/1:44/1:51
B. Done
A. 1:4,1:53,1:59,2:09,2:54
B. Done
Lower back = lit
Well so Monday is squat day for me…so that’s fun :).
Back squats e2mom 135×3 155×3 5x180x3 felt good
A. scaled to 3 rds at 95# 2:07-2:34-2:48 felt about right to be able to work out tomorrow. would have had to do 75#s for all 5 sets.
B. done.
Deadlift workout from last week.
87.5% is 375 for me.
I did 5 sets and couldn’t move the bar on the last one.
Metcon: 5 rounds flat
A:
1:00 – 0:59 – 0:58 – 0:58 – 0:58
B:
✔️
Insane!
A 1:15
1:34
3:04
2:43
3:47
Back got roasted halfway through and slowed way down
125
2:10
2:04
1:58
2:20
2:20
A. E4M for 20 min (5 sets) RX
12 Deadlifts – UB
12 Power Cleans – singles
12 Alt Rev Lunges – UB
2:46 / 2:44 / 2:35 / 3;08 / 3:10
B. ✔ Didn’t realize until finished that I was supposed to rest 30s between minutes..my shoulders were on 🔥!!!
A. Rx. 1:03/1:00/1:03/1:09/1:07
B. Yep.
Holy S%%T Batman…did you not break at all each set? 💯💥💣
Zero breaks…and absolutely zero fun…my glutes hurt so much the rest of today.
Wow!
A. 1:30/1:15/1:12/1:10/1:01
B. Done
Outstanding Kendall..not sure how you kept going faster. I couldn’t sustain into the 4th and 5th rounds.
Thanks! My plan from the start was to get faster each round instead of going out hot and blowing up!
Awesome!