Loading Notes: Suggested loading and jumps for 3RM for the day.
5 Reps @ 50%
4 Reps @ 60%
3 Reps @ 65-70%
3 Reps @ 70-75%
2 Reps @ 80-85%
1-2 Reps @ 90%
–
Then make a jump to around 92-95% for a 3RM Attempt
For Time
5 Rounds
200m Run
10 American Kettlebell Swings
8 Burpees to Plate
200ft (60m) Dumbbell Farmers Carry
Time Cap: 15:00
Score = Time
Kettlebell: 53/35lb (24/16kg)
Dumbbells: 2 x 50/35lb (22.5/15kg)
Goal: 11:00-15:00
Stimulus: Mixed Modal / Moderate Full Body
RPE: 7.5/10
Primary Objective: Consistent pacing round to round.
Secondary Objective: Unbroken movements at every station.
Level 2:
For Time
5 Rounds
200m Run
10 American Kettlebell Swings
8 Burpees to Plate
200ft (60m) Dumbbell Farmers Carry
Kettlebell: 35/26lb (16/12kg)
Dumbbells: 2 x 35/25lb (15/12kg)
Level 1:
For Time
5 Rounds
150m Run
10 Russian Kettlebell Swings
6 Burpees to Plate
100ft (30m) Dumbbell Farmers Carry
Kettlebell: 26/18lb (12/8kg)
Dumbbells: 2 x 25/15lb (12/7kg)
Masters 55+:
For Time
5 Rounds
200m Run
10 American Kettlebell Swings
8 Burpees to Plate
150ft (45m) Dumbbell Farmers Carry
Kettlebell: 35/26lb (16/12kg)
Dumbbells: 2 x 35/25lb (15/12kg)
Competitor:
For Time
5 Rounds
200m Run
10 American Kettlebell Swings
8 Burpees to Plate
200ft (60m) Dumbbell Farmers Carry
Kettlebell: 70/53lb (32/24kg)
Dumbbells: 2 x 70/50lb (32/22.5kg)
Hotel Gym / Travel:
For Time
5 Rounds
200m Run (Treadmill)
10 American Kettlebell Swings or Dumbbell Swings
8 Burpees to Plate
200ft (60m) Dumbbell Farmers Carry
Kettlebell: 53/35lb (24/16kg)
Dumbbells: 2 x 50/35lb (22.5/15kg)
For Quality:
4 Sets
5/side Side-Lying Windmill
:30/side Seated Hip Internal + External Rotations
6 Dead Bug w/ Overhead Reach (:04 down :04 up each rep)
5 Prone Y-Raise w/ :05s hold
Intent: Improve shoulder capsule control, trunk stability, and active hip rotation.
For Quality:
3 Sets:
12/12 Poliquin Step-Ups
1:00 Sorenson Hold
Intent: Stabilize the lower back, reinforce unilateral loading in for the knees and hips and round out the body going into the weekend.
General Warm-Up
2:00 Cardio Choice
–
:20 Bend and Bow
10/10 Single Leg Toe Touches
:20/:20 Crossbody Lat Stretch
10 Glute Bridges (:02 hold at the top)
5 Inchworm Push-Ups
20 Alternating Down Dog Toe Touches
–
2 Sets (Priming the Posterior Chain and Grip for Heavy Pulls):
10 Russian Kettlebell Swings
8/8 Single Leg Kettlebell Romanian Deadlifts @ Light Load
5 Up-Downs
–
Specific Barbell Prep
2 Sets: w/light loads
5 Barbell Romanian Deadlifts (Slow lower, feel the hamstrings load)
3 Deadlift Lift Offs to the Knee (Pause :02, keep the back angle)
3-5 Deadlifts @ 20×1 Tempo (Bar over mid-foot, lats set before the floor leaves), focus on breaking the bar off the floor