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Tuesday 10/24/2017

Randy

Warmup:

500 m row or 400m run

Mobility:

CS/Dynamic stretch

B warmup:

3 rounds

150 m row

10 single leg DL's with heavy KB

10 RKBS

10 goblet squats

Workout warmup:

On the 2 min 5 sets of 3, Squat Cleans, work up to your body weight. 

Workout:

Death by Deadlift, Body weight starting with 3 reps on 1st min.

  • EMOM For as Long as Possible
  • 3Rep in the first minute
  • 4Rep in the second minute
  • 5Rep in the third minute
  • etc. until you cannot complete the reps during the minute. 

Endurance:

400m Run
40 KB walking lunge steps w/ KB 20kg(12kg)
40 KB swings, 20kg(12kg)
800m Run
40 KB front rack walking lunge w/ KB 20/12kg
40 KB swings, 20/12kg
400m Run
 

Lift:

On the 2 minutes for 10 rounds

Cleans, 1 clean shrug+ 1 hang power+1 power from ground+ 1 jerk

start at 70% and add weight as you can

Skill:

5 sets of:

max strict dips

max strict Pullups

Earlier Event: October 23
Monday 10/23/2017
Later Event: October 25
Wednesday 10/25/2017