WARM
400m run
2x
{
30s row
10s bar hang
10 air squat
5 front squat 45#
10 ring rows
}
MAIN
A. 5 rounds, not for time
{
3 Front Squat (moderate-heavy)
8 ring rows
}
warm: 5x95, 5x135
main: 3x5 x 165#
B. for time, 15 min cap. each movement needs to be finished all reps before moving to next
{
30 box jump over 24"
30 pullups (was burpee pullups but I scaled down)
30 Back Squat 135# (Rx was 115# FrontSquat. I also did this unbroken)
3 block run
}
time 11:01
WARM
400m run
2 rounds
{
30s min row
10 banded OHPress
10 banded good mornings
5/side DB OH Press 20#
inchworms
5 landmine towel row BB-only
}
MAIN
A. 3 rounds, not for time
{
5 OHPress 75# (Warmed w 5x45, 5x65)
1 min row
10 landmine towel row w 45# plate
}
B. 4 rounds, each for time
{
250m row
7 shuttle runs
10 DB PushPress 2x30#
}
times: 1:50, 1:44, 1:40, 1:42
WARM
400m run
std warmup
SU/DU practice
6x100m row
MAIN
A. 4 rounds, not for time
{
20 SU & StepSU
4/side DBSnatch 20#
1 sommersault(!)
}
B. 12 min AMRAP
{
15 left-arm DB Snatch 30# (Rx was 50#)
15 right-arm DB Snatch 30# (Rx was 50#)
Jump Rope*
}
3 rounds
* R1: 1 min StepSU, 100 SU
* R2: 150 DU
* R3: 10 crossover attempt + 100 SU
WARM
400m run
2x
{
1 min airdyne
10 banded good mornings
3 jump squats
1 min inchworms
}
Clean drills
MAIN
A. 5 rounds, 90s 'emom'
{
1-3 HangPowerClean - work to heavy weight
}
warm: 3x75#
main: 3x95, 3x115, 3x135, 3x155, 2x165
B. 5 rounds for time
{
5 HangPowerClean 135# (Rx was 155)
25 ab mat situps
}
7:38
//Memorial day Murph
WARM
400m run
1 block run
std warmup
MAIN
A. "Murph" (scaled because I can't do pushups right now)
{
1 mile run
100 pullups (all strict singles)
100 DBOHPress 2x20# (subbed for 200 pushups)
300 air squats
1 mile run
}
time: 43:39
A. bike 21.39km; 1:09:29; 18.47km/hr (actually a 3-4 min stop in there as I ran into a friend)
