//Tough one today, even though I scaled it pretty drastically!
WARM
400m run
1 min row
2x
{
2spiderman
10 90-90s
5 kip swings
3 power clean 45#/75#
3 FrontSquat 45#/75#
}
MAIN
A. 4 rounds, each on 2 min mark. Building to a heavy weight
{
1 PowerClean
1 HangPowerClean
2 FrontSquat
}
95, 115, 135, 155
B. 9 Rounds for time
{
6 BurpeeBarJump (Rx was 11)
3 PowerClean 135#
2 FrontSquat 135# (Rx was 4 reps)
4 Pullup (Rx was 3 BMU or 6 C2B)
}
19:29
WARM
400m run
std warmup
MAIN
A. Over 12 min, build to a heavy 8rep pushpress
75, 85, 95, 105, 115x8
B. 4 sets each on the 5 min mark, score is the slowest round time
{
1 block farmer carry 53# kb
10 PushPress 95#
60 SU (Rx was 40 DU)
}
3:10 (slowest), 2:57, 3:05, 3:02
WARM
400m run
4 spidermans
2 inchworm
10 banded squats
10 banded glute bridge w 25# DB
5/side single leg glute bridge with 25# DB
scap pulls, kip swings
deadlift drills
MAIN
A. 5 sets, each on 2 min mark. 5 Deadlifts
{
warm: 5x45, 5x95, 5x135, 3x185
main: 5x185, 5x205, 5x225, 5x245, 5x265
}
B. 6 sets each on 2 min mark, 2min rest b/t
{
9 T2B (Rx was 20 V-ups, Rx+ was 10T2B)
4 HSPU Negatives (Rx was wallwalks, Rx+ was HSPU)
box stepups remainder of 2min (Rx was box jumps).
}
box jumps: 20, 20, 21, 22, 22, 24
//labor day workout
WARM
300m row
2 block run
std warmup
MAIN
A. for time. 35 min cap
{
20 strict pullups (Rx was 50 kipping or 30 strict)
2 block run
21 thruster 75# (Rx was 95#)
500m row
21 thruster 75# (Rx was 95#)
250m row
20 strict pullups (Rx was 50 kipping or 30 strict)
}
time: 17:45
//gym was closed for labor day, but the coach there let me in to do a quick workout
A. Work to a heavy CJ
5x45, 5x75, 3x95, 3x115, 3x135, 2x155, 1x165 (Clean only), 1x170(fail)
B. (Superset w A)
6x3 banded RingDip (last set was unassisted)
C. (Superset w A)
6x3 strict pullup (last 2 sets were C2B)
D. 500m row
//new wednesday hyrox thing. meh.
WARM
400m run
1 min row
std warmup
MAIN
A. For time:
{
600m Ski erg
40 Alternating Reverse DBLunge 2x30#
40 DBDeadlift 2x30#
Down & Back Sled Push (light-ish)
600m Ski erg
40 KBS 53#
40 DB Goblet Stepup 1x30# 20"
600m Ski erg
40 DB S2O 2x30#
40 DB Row 2x30#
30 wallball 14#
600m Ski erg
}
31:42
