saturday 1/26/19

Warm-Up

2 Rounds:
Row: 10 Strokes easy, 5 strokes hard, 10 strokes easy, 5 strokes hard
5/5 Dumbbell single-leg deadlift
5 Dumbbell Sweatt shrugs

 

WARM UP AND SKILL

EMOM for 4:30 (3 sets):
Set 1: 10 Double unders + 5 Deadlifts (95lbs/65lbs)

Set 2: 10 Double unders + 5 Deadlifts (135lbs/95lbs)

Set 3: 10 Double unders + 5 Deadlifts (155lbs/105lbs)

 

CONDITIONING

AMRAP 8:00 of:
30 Double unders
15 Deadlifts (155lbs/105lbs)

Notes:
This is just enough work to cause some pretty severe soreness afterwards. One round can be completed each minute with rest time to spare.

To make this a grip intensive workout, use a double overhand grip. If you’re not able to hold onto the bar anymore, switch to a reverse grip.

Start next section after a 2:00 rest.

 

SKILL AND AEROBIC PACING

*Start this section 2:00 after finishing part 1.

5 Rounds for continuous movement of:
25/20cal Row
100ft Double kettlebell front rack walk (32kg/24kg each)
200ft Kettlebell farmers carry (32kg/24kg each)
0:30 L-sit

Notes:
The weight you use for the walks should allow you to complete the distance unbroken. We are targeting aerobic pacing, so attempt to perform this workout while nasal breathing only. If you are unable to nasal breath, decrease your intensity.

 

ACCESSORY WORK

Every 2:00 for 6:00 (3 sets)
8/8 Bulgarian split squats
10/10 Three point rows

Then,
100 Band pull aparts

Notes:
You’ll have to hustle a bit to complete the E2MOM, so don’t dilly dally.

 

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