Warm-up Drills
I. Row 2:00
II. 2 Rounds of
50ft x Waiters Walk
10 x KB Deadlift
10 x KB SDLHP
10 x KB Swings
III. Mobility
Impact/Focus: Deadlift
Warm up as needed (3 sets x 5 reps) before completing the following workload for Deadlift.
Deadlift 5-5-5-5-5 (increasing)
Notes: Work up to the heaviest form savvy five rep set possible. After using three or more sets to warm-up, increase the weight across 4 to 5 working sets in order to establish this day’s personal best rep record.
Post loads to comments.
“Slurry”
For time
15 x 1-arm KB Overhead Walking Lunges (L)
15 x 1-arm KB Overhead Walking Lunges (R)
15 x GHD Sit-ups
30 x KB Swings (24/16)
12 x 1-arm KB Overhead Walking Lunges (L)
12 x 1-arm KB Overhead Walking Lunges (R)
15 x GHD Sit-ups
24 x KB Swings (24/16)
9 x 1-arm KB Overhead Walking Lunges (L)
9 x 1-arm KB Overhead Walking Lunges (R)
15 x GHD Sit-ups
18 x KB Swings (24/16)
6 x 1-arm KB Overhead Walking Lunges (L)
6 x 1-arm KB Overhead Walking Lunges (R)
15 x GHD Sit-ups
12 x KB Swings (24/16)
3 x 1-arm KB Overhead Walking Lunges (L)
3 x 1-arm KB Overhead Walking Lunges (R)
15 x GHD Sit-ups
6 x KB Swings (24/16)
Post scores to comments.
305#.
12:18 Rx.
Deadlifts: 185#
Modified Slurry: 14:13 (25# Lunges/16kg Russian swings)
Deadlifts: 165#
18:35 Rx (20KG KB Swings)