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Kessel Run | Wednesday 1/5/24

Deadlift (Focus points below)

·       6 Deadlift – Proper set up

·       6 Deadlift – Keep bar close to body on ascent slow on descent

·       6 Deadlift – Push hips back first

·       6 Pulls from shins to knees – Push knees back and out of the way.

·       6 Deadlift – Maintain lumbar arch


5 sets x 3 reps for load

·       Start light then build weight. Lift every 1:30 – 2:00


For Time (15 min TC)

Intended Stimulus

9:00 – 15:00 min workout.

Run should be completed in 2:00 or less.

Deadlift completed in 1 – 2 sets should be challenging.


Rx: (102.5/80)

400m Run - 21 Deadlift

400m Run - 15 Deadlift

400m Run - 9 Deadlift


Scaled: (80/55)

300m Run - 21 Deadlift

300m Run - 15 Deadlift

300m Run - 9 Deadlift


For Time

Rx: 10 Legless Rope Climbs / Rope Climbs

Scaled: 10 – 20 Strict Pull Ups / Banded Pull Ups


Cool Down

:45 Scorpion Stretch

:45 Standing Hamstring

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