PERFORMANCE
Warm-Up.
One set of:
Row x 500m, nasal breathing only
Sumo Stance Banded Good Morning x 20 reps
Bodyweight Walking Lunge x 25 reps
Side Plank Hip Bounce x 30 per side
Followed by…
Two sets of:
Kettlebell Sumo Deadlift x 10 reps
Kettlebell Suitcase Deadlift x 10 reps per side
Then…
A.
Every 3 minutes, for 18 minutes (6 sets) of:
Deadlift x 4 reps @ 80% of 1-RM Deadlift
B.
Two sets for times of:
Row 750/600 Meters
20 Toes to Bar
40 Walking Lunges with Kettlebell Farmer’s Carry (24/16 kgs)
Rest the same length of time the first set took you – 1:1 Work:Rest Ratio
Yesterday’s
3330 lbs
Ran 300m on the AR
135 x 3, 140 x 4, 145 x 1
All Pull ups UB
400m run
12 Pull ups
3 Power clean.
A. Right around 75% at 305.
B. 6:45, 6:38
Warm up: ✅
A:
6×3 @405
B:
5:25
5:05
Total TUT: 10:30 Rx
A. 205#/205/210/215/220/220
B. Didn’t have time for the rest, so just did 2rft:
13:39- lunges done with 35# dbs
325 lbs for deadlifts
7:00
7:10
27 lunges with 60# DB and 13 with 35# DB
Lunges were by far the worst part
Deads-
405x6x3. Used straps because I lift in a commercial gym ):
Subbed running for rowing and sit-ups for T2B
800m run
20 sit-ups
40 walking lunges (55 # DB’s)
1st round- 6 minutes flat.
2nd round- 6:27.
240 For deadlifts
7:18
6:46
35lb dumbbells
A. Deadlift x 4
85#, 135, 155, 165, 175, 185
***started light to test out the effects on the shoulder…all good!
B. 2 Sets for times – 6:12 / 6:13
Row 600m – 2:36 / 2:38
20 T2B – UB/UB strict
40 Walking lunges – sets of 10 (first round used 25# DB for left side, felt fine so went RX on second round)
Warmup done ✅
A. Done @160kg
B. Done Rx @24kg
Rd 1 7’00
Rd 2 7’05
Felt harder than I thought it should this one, but got it done slowly but surely ????????
Great work Al…good to see (read) you!
Thanks Candy, well done you today, you smashed it!!! ????????
Deadlift with 140kg
B.
Kettlebells 20kg
About 7min per round so total time 35:00
Lunges were hard!
Just realized I did 3 sets instead of 2 ????
Haha! Way to put in the extra work!