Warm-Up | Performance
Two sets of:
30 Single or Double Unders
Kettlebell Farmer’s Carry x 100m
Followed by…
Two sets of:
Prone Plank x 30 Seconds
Kettlebell Romanian Deadlift x 10 Reps
Kettlebell Sumo Deadlift x 10 Reps
Kettlebell Swing x 10 Reps
A.
Every 2 minutes, for 24 minutes (8 sets):
Deadlift
*Set 1 – 8 reps @ 55%
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101-105%
Rest as needed
Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.
Compare your results to March 27, 2023.
B.
Complete as many rounds and reps as possible in 10 minutes of:
50 Double-Unders
40-Foot Walking Lunges with Farmer’s Carry (24/16 kg KBs; 20′ out and 20′ back)
A. 325# DL – about 15# off my PR, but ok with that
B. 7 + 50DU with 35# DB
Done on 9/5 w/ Charles (14)
A. Deadlift
8×225/85, 6×260/100, 4×300/115, 2×340/130, 1×360/135, 1×380/145, 1×400/155
B. 6+8 (55# DBs – L)
7+50 (15# DBs/SUs – C)
Deadlifts up to 355. Well off of my pr at 425, but not surprising with focusing on distance running this summer.
1k run: season best 4:36
435 DL
Pulled something in leg so did not finish workout
155- ….270, 275
5+45
A) 185/225/255/290/305/305/300/300
– stayed around 90% and kept them pretty
B) 5 rds even