PERFORMANCE
Warm-Up.
One set of:
Run x 400m, nasal breathing only
Deadbug x 30 seconds
Followed by…
Two sets, performed with a pair of moderate to heavy kettlebells:
Farmer’s Carry x 100ft
Double Kettlebell Sumo Deadlift x 10 reps
Then…
A.
Every 2 minutes, for 20 minutes (10 sets):
Deadlift x 3 reps @ 80% of 1-RM
B.
For time:
800 Meter Run
80 Alternating Reverse Lunges with KB/DB Farmer’s Carry (24/16 kg)
800 Meter Run
Did this today because sept 20th wasn’t posted
285 DL
13:37 900m runs (3:45 each)
215#
11:30 pe60 hr 110 post
A) Built up to #235
B) 14:59 min w/ #35 DB’s
Breakdown (3:45, 6:55 (30,20,12,12,6), 4:19)
A)
275 all sets
B)
15:47 with 50# DBs
20/ 6 x 10 = 80 reps
A. Deadlift E2MOM for 9 sets
3×325 DOG
B. 12:58 w/55# DBs
315 x 3 all sets
Rx: 13:54 #24kg kbs
RX
A: 380
B: 15:xx
18:55 RX
50, 10, 10, 10
Super slow transitions
A. All sets at 220#
B. 12:42 – lunges with 35# dbs
Dl 3 reps Emom 2 min
235 285 313 315 315
315 315 315 315 315
80 reverse lunges 40lb dbs
4:17
30-20-10-10-10 split
Not time for runs today
How far is the farmers carry?
It is 80 Alt reverse lunges holding the KBs/DBs in farmers carry (at your sides).
Ahhhh thanks!
It makes sense now
A. 440#x3 (working off 550)…all sets
B. Rx 14:44 (bad at running, lunges 20/20/16/24)
C. Gymnastics and Core WoDs this PM
May be bad at running..but that’s one hell of a 3 rep deadlift!!
I got the answer to yesterdays shoulder press/strict press question…NOPE there is no difference. I still say you should stick to calling it a shoulder press!
A. 255
B. 13:58 – used 1 50 lb db on the shoulders
A. 425
B. 11:31 Rx
A) 335
B) 15:23 (45# DBs)
Lunges were sllloooowwww
A. 10 sets of 3 @ 265
B. 13:59 (used 45# dumbbells)
Sorry to ask. Is it with 1 or 2 24kg KB?
2
Single kettlebell would be a suitcase carry.
Ended up doing:
1) Dead Lift 150kg x3 reps
2)2 x 24kg Kbs
17’20”