Workout of the Day
EMOM x 4 Rounds
A: 12-16 Swings + 8-12 Goblet Squats
B: :45 Anchored Sit-Up Hold
C: :30 Right Arm Rows / :30 Left Arm Rows
D: Rest but don’t put down the Kettlebell
This EMOM should be challenging but sustainable. Pick a medium heavy Kettlebell and get after it!
In 1-2 attempts, see if you can establish a new 20RM. For seasoned lifters, this will be a very hard set, for newer lifters it should still be hard, but maintaining consistent technique for all 20 reps is more important than total loading.
A 20RM is roughly 60% of your 1RM, however the higher we go in reps, the greyer things with %s become. In this cycle we performed 15s, 12s and 10s. If you did all three, choose which one felt the hardest for you or closest to your max at that rep range and plug the numbers into THIS CALCULATOR to give you an idea of what 60% might be for you today. This number may be lower or higher than you’re able to achive today but it can be a helpful target. If you came on the heavy 15 day and think you had gas in the tank, you might try that same weight for 20 reps today. A target for 135 might look like the example below:
45lbs x 20 Reps
95 x 15 reps
115 x10 reps
1st Attempt: 135×20
If you felt like that was it, feel free to call it a day! If you racked and and immedatly felt like you could have gone substatntially heavier you can rest 5:00 and then perform one more attempt.
2nd Attempt: 145×20
Karl and Mikey at FGB last year, MEOWWWW
Fight Gone Bad Heat Schedule
You can see the heat assignments for Fight Gone Bad below. This link will contain the team and competitor information, heat assignments and real time scoring during the event!