Wednesday, 10/28

Cash in: 800/400/200 30sec between

Cash out: 30 sec hollow rocks

 

Basic

Three sets of:

  • Romanian Deadlift x 6-8 reps @ 3011
  • Rest 45 seconds
  • Push-Ups x 10-15 reps @ 21X1
  • Rest 45 seconds
  • Russian Kettlebell Swings x 20-25 reps @ 1010
  • Rest 45 seconds
  • Side Plank x 45 seconds each side
  • Rest 45 seconds

Against a 2-minute running clock, complete as many rounds and reps as possible of:

  • 10 Alternating Reverse Lunges with BB or DBs
  • 10 Push Press with BB or DBs
  • Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

 

Performance

  • Deadlift x 15 reps @ 2011
  • Rest 15-20 seconds
  • Strict Handstand Push-Ups x Max Reps
  • Rest 2 minutes
  • Deadlift x 10 reps @ 2011
  • Rest 15-20 seconds
  • Strict Handstand Push-Ups x Max Reps
  • Rest 2 minutes
  • Deadlift x 5 reps @ 2011
  • Rest 15-20 seconds
  • Strict Handstand Push-Ups x Max Reps

Increase the deadlift load each set, with the goal of selecting a weight that is extremely challenging for the final 2-3 reps of each set.

If you’re unable to get a minimum of 5-6 strict handstand push-ups, perform an L-Seated Dumbbell Press with a weight that will allow you to get at least 10 reps in your first set.

 

Against a 2-minute running clock, complete as many rounds and reps as possible of:

  • 10 Alternating Reverse Lunges (115/75 lbs)
  • 10 Push Press (115/75 lbs)
  • Rest 2 minutes between sets, and complete a total of 4 sets for max reps.
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