Grunt Work Re-test

Nineteen days ago I tested a Grunt Work AMRAP session of double kettlebell deadlifts and farmers carries. Back then I made it through the round of 12 deadlifts and a final 50 foot farmer carry w/ a pair of 20kg (44lb) kettlebells.

Today I tried it again. Same weights. Differences, today I did it in the early afternoon instead of after work. It was much hotter today (94F vs 80F). I trained in a fasted state. I did the same movement prep I usually do for my Simple and Sinister training whereas I did no warm up last time.

Movement Prep Giant Sets

1. Assisted Squats 3x5
2. Hip Bridge(Raise) 3x5 
3. Kettlebell Halo 3x5 per direction 35lbs.
4. Plank 3x30 secs

In the movement prep I did the planks as a movement in the giant set instead of as a stand alone exercise after the completion of the giant set. I think this allowed me to get more time in the planks as compared to the last few training sessions. Total time was 15:02

Following the formula in the included image I made it up to and completed the round of 16 reps of deadlifts and a final 50 foot farmers carry. Again, I was blasted when I finished. I resisted the urge to collapse on the ground and instead slowly walked around shaking my arms and legs until I got my breathing back under control. 

Finished w/ my normal S&S cool down stretches. I figured that would work as deadlifts and kettlebell swings are both working the hinge pattern.

Cool Down Stretching Super Sets

• 90/90 Stretch 3x30 seconds per side
• QL Straddle Stretch 3x30 seconds per side

Cool down time was 8:23.