Mobility, Activation and Warm-Up
Thoracic Twists x 30 seconds
Banded Hamstring Pulses
x 30 seconds per side
Cat and Cow Pose x 10 holds
and then …
Two sets of:
60 Seconds Row
30 Seconds Reach Thrus
30 Seconds Pass Thrus in a Squat
60 Seconds Assault Bike
30 Seconds Banded Good Mornings
30 Seconds Banded Glute Bridges
and finish with …
60 Seconds Russian Kettlebell Swings (light)
Deadlift Progressions
Deadlift x 3 reps (with PERFECT posture and mechanics)
* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM
THIS TEST MEANS NOTHING IF YOU ROUND YOUR BACK – I need to know what you can do with proper mechanics, not that you’re willing to damage yourself.
“20-30-40-50-40-30-20”
35-49:
For time:
20 Overhead Squats (135/95 lbs)
30 Russian Kettlebell Swings (32/24 kg)
40 Box Jumps (24/20″; Step-Down)
50 Double-Unders
50 Calories of Rowing on Concept 2
50 Double-Unders
40 Box Jumps (24/20″; Step-Down)
30 Russian Kettlebell Swings (32/24 kg)
20 Overhead squats (135/95 lbs)
50-54:
For time:
20 Overhead Squats (115/75 lbs)
30 Russian Kettlebell Swings (24/20 kg)
40 Box Jumps (24/20″; Step-Down)
50 Double-Unders
50 Calories of Rowing on Concept 2
50 Double-Unders
40 Box Jumps (24/20″; Step-Down)
30 Russian Kettlebell Swings (24/20 kg)
20 Overhead squats (115/75 lbs)
55+:
For time:
10 Overhead Squats (95/65 lbs)
20 Russian Kettlebell Swings (24/16 kg)
30 Box Jumps (24/20″; Step-Ups Okay)
40 Double-Unders
50 Calories of Rowing on Concept 2
40 Double-Unders
30 Box Jumps (24/20″; Step-Ups Okay)
20 Russian Kettlebell Swings (24/16 kg)
10 Overhead squats (95/65 lbs)
Time Cap: 20:00
Accessory Work
Three sets of:
Banded Lateral Raises x 15 reps per side
Rest 60 seconds
L-Sit Complex x 3 reps
(Complex: Leg Sit Tap x 5 reps per leg + L-Sit Hold x 5 seconds)
Rest 60 seconds
MAWU
DL HIT 465X2 REPS…COULDN’T PULL 3RD…….
METCON = EVERYTHING COMPLETED EXCEPT LAST SET OF OHS @ TC (310)/ FINISHED OHS AFTER TC
Forgot to hit “Post” (done on Sat)
MAWU) done
DLs) up to 170kg
No time for Condo or accessory (got to gym late)
DLs were tough after back squats and lunges on Fri 🙁
MAW done DL: soo sore after all the lunges yesterday so I didn’t expect to hit any big numbers and I was right. I built from 55 kg to a 1 rep on 107 kg (93% of 1-RM). I’m still okay with this since this is the heaviest I have deadlifted in 2.5 years when I injured my hip on DL. Conditioning: 19:44. Those OHS were so heavy today!!! OHS 10/9/2 KBS UB BJ slow steady pace, first 10 rebounding DU messy Row 3:34 min DU UB BJ slow steady pace, step down KBS UB OHS 7/6/7 Accessory completed Rest… Read more »
That is great Marie – you did awesome with your deadlift!
Deadlift Progressipn:
95\140\160\180\190 kg
For time: I couldn’t finish because the calf cramped during DU
Is your calf doing better?
Yss! I was taking magnesium. Today I was lifting weights and my legs were fine.
Thank you for your interest….
A. 315/335/365/385/405
10# pr !!
B. 19:55 did power snatches shoulders were tight
Sets of 5
Kbs UB & 15/15
2:53 row steady box jumps
C. Done
CONGRATULATIONS!!!!