28/08 – Clue
August 25, 202430/08 – Battleship
August 25, 2024WARM-UP
10:00 AMRAP
1:00 Machine
10 Roll and Reach
10 Bird Dogs
3 Deadlifts (empty bar – build across sets)
5 Sumo Deadlift High Pull (kettlebell)
5 Pike Push Ups
STRENGTH
Deadlift for load:
#1: 10 reps @ 60%
#2: 3 reps @ 70%
#3: 3 reps @ 80%
#4: 3 reps @ 90%
We will use 90% of our heavy single weight as our base weight for each session + adding 2.25kg/5kg
WORKOUT PREP
2 sets:
3 Handstand Push Ups
3 Sumo Deadlifts High Pulls (build across sets)
3 V-Ups
WORKOUT – Sorry
Freedom (RX’d)
3-6-9-12-15-12-9-6-3
Handstand Push Ups
Sumo Deadlift High Pull (45/30)
V-Ups
Cap: 15 Min
COOL DOWN/MOBILITY
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Min Forearm Smash
1-2 Min Squat Rack Pec Minor
1 Min Pec Stretch
