Warm Up
Two sets of:
Run x 200m
Kettlebell Farmer’s Carry x 100m
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.
Six sets of:
Deadlift*
Rest 60 seconds
Weighted Prayer Stretch x 60-90 seconds
https://youtu.be/hDPO55YTqk4
Rest 60 seconds
*Set 1 – 6 reps
*Set 2 – 4 reps
*Set 3 – 2 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 2 reps
(Loading example – 315 x 6, 345 x 4, 375 x 2, 320 x 6, 350 x 4, 380 x 2)
B.
Three rounds for time of:
20 Pull-Ups
40 Kettlebell Swings (24/16 kg)
A. 6×240 4×275 2×305 6×275 4×305 2×325
B. Rx (55lbs) 8:10
Saving this w/o for later, absolutely loved the forearm pump ????????
A. 185, 215, 245, 195, 225, 255
B. 9:13 RX. Ouch!
Pull ups – 12/8, 10/5/5, 12/4/4
KBS – 25/15, 25/15, 20/20
A. 6×240 4×275 2×290 6×255 4×290 2×305
B. Rx 8:57 great grip workout
195 215 230 200 220 235
9:35 sub 30 kbs @ 45lbs
A:365,385,405,375,395,415
B: 12:05 (Reminder to learn how to Kip)
A. 175#x6/205×4/225×2/180×6/210×4/230×2
B. 8:52
315/365/405/345/395/435
7:37 24 grip smoked
A. Did these as front squats because at globo gym: 165/195/215… 175/200/225
B. 8:27; subbed 10 strict pull ups for kipping. KBS UB.
A. Lighter deadlifts, just finishing rehab for a groin injury
B. 8:36 Rx