savagezen
2 years ago
Dumpster Fire 20220603
Duration
1h 30min
Volume
48,620 lbs
Superset
Deadlift (Barbell)
SETS
WEIGHT & REPS
1
225lbs x 5 reps
2
295lbs x 5 reps
3
295lbs x 5 reps
4
295lbs x 5 reps
5
315lbs x 5 reps
Superset
Farmers Walk
Trap bar
SETS
WEIGHT & DISTANCE
1
225lbs - 20yrd
2
275lbs - 20yrd
3
275lbs - 20yrd
4
275lbs - 20yrd
5
295lbs - 20yrd
Superset
Renegade Row (Dumbbell)
Superset is team AMRAP 20 min
SETS
WEIGHT & REPS
1
35lbs x 5 reps
Best Weight
2
35lbs x 5 reps
3
35lbs x 5 reps
4
35lbs x 5 reps
5
35lbs x 5 reps
6
35lbs x 5 reps
7
25lbs x 5 reps
Superset
Arnold Press (Dumbbell)
SETS
WEIGHT & REPS
1
30lbs x 5 reps
Best Weight
2
30lbs x 5 reps
3
30lbs x 5 reps
4
30lbs x 5 reps
5
30lbs x 5 reps
6
30lbs x 5 reps
Superset
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Seated Row (Machine)
Battle rope to pull sled, 10 yards
SETS
WEIGHT & REPS
1
90lbs x 15 reps
Best Weight
2
90lbs x 15 reps
3
90lbs x 15 reps
4
90lbs x 15 reps
5
90lbs x 15 reps
6
90lbs x 15 reps
Superset
Hang Clean
This superset is alternating EMOM for 12 min
SETS
WEIGHT & REPS
1
135lbs x 3 reps
Best Weight
2
135lbs x 3 reps
3
135lbs x 3 reps
4
135lbs x 3 reps
Superset
Push Up (Ring)
Feet elevated to ring height
SETS
REPS
1
10 reps
Best Reps
2
10 reps
3
10 reps
4
10 reps
Superset
Sumo Squat (Barbell)
SETS
WEIGHT & REPS
1
70lbs x 10 reps
Best Weight
2
70lbs x 10 reps
3
70lbs x 10 reps
4
70lbs x 10 reps