Warm-up Drills
I. Row 2:00
II. 6:00 AMRAP of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
10 x Burpees
III. Mobility
Impact/Focus: Deadlift 1-1-1-1-1RM
Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record.
5 x 40% (warm-up)
3 x 50% (warm-up)
3 x 60% (warm-up)
Deadlift 1-1-1-1-1
Post loads to comments.
“Earthly Core”
For time
Row 250m
15 x DB Burpee Ground-2-Overhead (50/35lbs)
15 x GHD/Abmat Sit-ups
Row 250m
12 x DB Burpee Ground-2-Overhead (50/35lbs)
12 x GHD/Abmat Sit-ups
Row 250m
9 x DB Burpee Ground-2-Overhead (50/35lbs)
9 x GHD/Abmat Sit-ups
Row 250m
6 x DB Burpee Ground-2-Overhead (50/35lbs)
6 x GHD/Abmat Sit-ups
Post scores to comments.
Deadlift 455 x 1
Earthly Core 17:35 (35#/Abmat)
Deadlift 455 x 1
Earthly Core 17:35 (35#/Abmat)
“Earthly Core” 11:28 – Modified a bit
Sore Back so Substituted 32kg KB Sumo DeadLifts and Air Squats + Push-ups for the Burpee/Situps
Thanks, Maggie.
Nice Deadlift PR for Kristian and TJ! Too modest to post it on the website.
DL 215×1
Earthly Core: 19:06 (30#DB)
DL 215×1
Earthly Core: 19:06 (30#DB)
Is there a trick to making the mobile site see my WordPress login? I used to post comments with my phone but now it seems I can’t.
ME Deadlift: 205 (215 attempt fail)
“Earthly Core” with 30 lbs. dumbbells and abmats: 20:45
Is there a trick to making the mobile site see my WordPress login? I used to post comments with my phone but now it seems I can’t.
ME Deadlift: 205 (215 attempt fail)
“Earthly Core” with 30 lbs. dumbbells and abmats: 20:45