PERFORMANCE
Warm-Up.
Two sets of:
Long Lunge Hold x 20 seconds per side
Dumbbell Romanian Deadlift x 8-10 reps (two dumbbells, held by the side)
Followed by…
Two sets of:
Row x 250 meters
Single-Arm Dumbbell Push Press x 5 + 50 foot Waiter’s Carry per side
Then…
A.
Three sets of:
Front-Racked Barbell Split Squats x 4-5 reps each @ 4211
Rest 60 seconds
Rear-Foot Elevated Dumbbell Romanian Deadlift x 4-5 reps each @ 6011
Rest 60 seconds
For the split squats, allow the knee to drive forward of the toes, such that your hamstring is resting atop your calf…but keep your full foot on the ground. We’re working on mobility as well as quad strength. For the romanian deadlifts, you’ll set-up just like a Bulgarian Split Squat, but keep only a slight bend in the knee and reach down to perform a romanian deadlift.
B.
For time:
1000 Meter Row
50 Thrusters (95/65 lbs)
What does @4211 mean?
B. 3:40 row, 8:41 total
A. Both parts done at tempo with 44 lb kb
Barbell split squats are awkward for me.
B. Rx: 8:21
This was tough. I split it up 21/11/10/5/3. The first set felt to good, and I should have stopped at 17.
C. Mowing lawn
Great work Mike.. excellent time on the metcon! I thought the rear foot elevated DB RDL felt awkward…but I must have done something right..my glutes are a bit tender this morning!
Ran 5 miles so I could enjoy the sunshine that has finally FINALLLY, arrived in Alaska.
Pretty slow 42:23.
I see it was like 65 yesterday? Is that your basic summer temps, or does it get hotter? It’s going to be almost 95 here in NY today..and I’m LOVIN it..wish it would stick around, but back to the 60’s next week..????
9:43 scaled
1000 m row 3:50
50 thrusters @ 75# 5:53
Great workout! Have a good weekend
Seriously..I get to be the guinea pig today?
A. Hang Power Snatch + Power Snatch + 2 Tempo OHS @31X1
65,65,70,75,80,85
B. FR BB Split Squats x 5 @ 4211 – 35#, 45, 65
RF Elevated DB RDL x 5 @ 6011 – 25#, 30, 35 DBs
C. For Time – RX 9:49
1000m Row – 4:30
50 Thrusters – 12/8/6/6/6/6/6
***not killing any world records today..7 times doing “Nitrous” and this is 1 away from the bottom…2 of my least favorite elements!!
D. Lawn work!!
Good work today! I’m not nearly as excited as you are about doing lawn work at my house.
Haha..I LOVE TO MOW THE LAWN!!!! Other than gym time..it’s my next favorite activity! If I could mow lawn all day everyday for a living ????❤????????????????????