WARM
400m run
2x1min row
std warmup
clean drills
MAIN
A. (Strength) build weight over following complex
{
HangSquatClean (above knee)
HangSquatClean (below knee)
SquatClean
} (Rx+ option. Rx was Power- vs SquatClean)
75, 95, 115, 135, 155
B. (Superset w A.)
5x10 banded lat pulldown with hollow hold
C. 10 min EMOM2 (every 2nd minute)
3 PowerClean 155#
2 min rest
D. 5 min EMOM
10 T2B (did all unbroken)
(had to leave before E. which was same as D but burpees instead of T2B)
WARM
2 min airdyne
std warmup
MAIN
A. Work to a heavy strict OHPress
8x45, 6x65, 3x75, 4x85, 3x95, 2x105, 1x115, 1x125(failed)
B. Work to a heavy 5-rep back squat with good form
5x45, 5x75, 5x95, 5x135, 5x165, 5x185, 5x205, 3x225
C. Tabata Airdyne for cals
43 total (5-6/round with a push on last round)
WARM
400m run
std warmup
MAIN
A. Activation - 4 rounds not for time
{
12 banded lat pulldowns
10s Static Ring Hold (high)
10s Static Ring Hold (low)
1 block run
}
B. 18 min AMRAP (Rx+ was for time, so that's what I did, but modded)
{
5 block run
5 Strict RingMU (Rx was 10 pushup, 10 pullup, Rx+ was 10BarMU)
4 block run
4 Strict RingMU
3 block run
3 Strict RingMU
2 block run
2 Strict RingMU
1 block run
1 Strict RingMU
}
time: 17:15
WARM
500m row
light stretching
clean drills
MAIN
A. Work to a heavy CJ (PowerClean, PushJerk)
5x45, 5x95, 4x115, 3x135, 2x155, 2x165 (failed first attempt, got second one but was ugly form)
B. (superset w above) Pullup/MU
3 ring pullup (3 sets), 1 Strict RingMU (5 sets)
C. (superset w above) HSHold
4x~10s
WARM
1 block run
std warmup
OH Squat drills
MAIN
A. 4x5 OHSquat at light-moderate weight
5x45#, 5x65, 5x65, 5x75, 5x85
B. 22min AMRAP with partner - divide work as prescribed
{
80 OH Plate Lunge 45# (Rx+, Rx was 35#)
- 2x20 each
60 Ring Row
- 3x10 each
40 Pushups
- 4x5 each
2 block run
- 1 block run each, other partner max effort abmat situps
}
we went to 22:15 and finished 3 full rounds. Pushups were 40, 35, 30
WARM
2 block run
std warmup
deadlift drills
MAIN
A. work to a heavy 3 rep deadlift
3x95, 3x135, 3x185, 3x225, 3x245, 3x265
B. 10 rounds for time. 15 min cap
{
12 wallball 20#
6 burpee bar jump
3 deadlift 185# (Rx was 225)
}
time: 15:10
WARM
400m run
2 block run
std warmup
MAIN
A. 3 rounds, not for time
{
60s max distance sled push (90+70#)
1 block farmer carry 2x36# (Rx was 2x53#)
}
managed 2 lengths down and back on the sled pushes each time.
B. 3 rounds, not for time
{
8 seated OH barbell press 65#
5 tempo strict chinup 2-2-2-2
}
C. 2 rounds for time (Rx was 3 but I ran out of time and had to get to a meeting for work)
{
10 cal airdyne
10 DB CJ 35# (Right)
10 cal airdyne
10 DB CJ 35# (Left)
}
