blog

Tuesday, November 22

[one_half]
RXD
Part 1:
2-2-2-2
Barbell Weighted Step Ups
Part 2:
400m Single Arm Farmers Carry for time (¼ Bodyweight)
[/one_half]

[one_half_last]
FIT
Part 1:
4-4-4-4
Barbell Weighted Step Ups
Part 2:
400m Single Arm Farmers Carry for time
[/one_half_last]


The goal is to minimise the amount of times they put the weight down. Try make that first effort as far as you can. Breaking it up early from the start does not help with Farmers Carry’s. It only makes you want to keep putting the weight down. You can switch hands whenever you like. BUT, you need to hold the load by your side in one hand — you can’t hold it out front, shoulders, etc., with both hands.

Beyond RXD

PART 1

Front Squat
3-3-3-3-3

NOTE: Build to a heavy 3 and hold the same weight across the 5 working sets.
Try to be at a heavier weight than you did on 11/7.

Push Press
3-3-3-3-3

NOTE: Build to a heavy 3 and hold the same weight across the 5 working sets. Try to be at a heavier weight than you did on 11/7.

PART 2

“Tabata”
Deadlift (315/225)

NOTE: Score will be the total number of reps you can accumulate over all 8 intervals. Can you beat 50?

Rest 4 minutes

“Tabata”
Front squat (95/65)

NOTE: Score here is the lowest number of reps you get on any given round. A great score is 10. Best ever seen is 12. Are you up for the challenge?

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