3 rounds for total reps of:
30 seconds of Deadlifts @ Bodyweight (or 60% of 4RM)
30 seconds of Hand-Release Push-ups
30 seconds of Hollow Rocks
30 seconds of KB Swings, 1.5/1 pood
Rest 1:00 between rounds. Post reps per exercise for each round to comments.
« Push, sit, jump 4×400 »
Good job, freshmen!
Please work harder to preserve good form on those deadlifts, even though it will be slower! I don’t want anyone to hurt themselves!
Freshmen went for around 40% of 4RM on deads, and used Russian-style swings with the kettlebells:
Abraham: 88-85-85 = 258 @ 175lb (bodyweight)
Jimmy: 58-66-60 = 184 @ 135lb
Sherry: 57-51-57 = 165 @ 100lb
Benedetti: 46-54-58 = 158 @ 80lb
Bruce: 54-53-50 = 157 @ 135lb
Keesha: 49-51-54 = 154 @ 80lb
Grant: 43-52-57 = 152 @ 80lb
Reese: 47-46-54 = 147 @ 155lb
Ben: 48-52-47 = 147 @ 100lb
Chelsea: 50-47-47 = 144 @ 80lb
Kyle: 45-48-49 = 142 @ 135lb
Anthony: 44-39-46 = 129 @ 80lb
Kelcey: 44-42-40 = 126 @ 80lb
Started with 10×3 bench press, dynamic effort every :45 @ 85lb. Then …
Round 1: 16-17-21-14 = 68
Round 2: 17-17-24-13 = 71
Round 3: 17-15-21-14 = 67
206 total @ 165lb and American-style kbs
This is a good one!
Dan, you should do this in the Big Tent class.
Really helps to use the timer – I programmed P5 to ring every 30 seconds.