December 20, 2023 – Performance

Warm-Up | Performance
Two sets of:
30 Single or Double Unders
Kettlebell Farmer’s Carry x 100 meters

Followed by…

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

Then…

A.
Every 2 minutes, for 24 minutes (8 sets):
Deadlift
*Set 1 – 8 reps @ 55%
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101-105%
Rest as needed

Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.

Compare results to September 5, 2023.

B.
Complete as many rounds and reps as possible in 8 minutes of:
6 Deadlifts (225/155 lbs)
12 Box Jump-Overs (24″/20″)