WARM
400m run
std warmup
3x45s DUs
MAIN
A. work to a heavy 3-rep front squat:
5x95, 4x135, 3x165, 3x185, 1x205 (quit after 1 rep - wasn't sure I'd land a second)
B. 3 rounds for time, 12 min cap
{
100 DU
25 Thruster 45#
}
time: 9:10
I added:
C. Not for time
{
2x3 chinup
2x1/side onearmchinup (assisted)
}
WARM
2 min Airdyne
std warmup
MAIN
A. 4 rounds, not for time
{
8 incline DB Bench 30#
16 one arm DB Row 30#
}
B. 4 rounds, not for time
{
6 Ring Pushup
8/side KB Gorilla Row 2x26#
}
C. 4 rounds, not for time
{
8/arm DB Curl 2x30#
8 DB Skullcrusher 30#
6 Bodysaws
}
WARM
3x45s DU
std warmup
deadlift drills
MAIN
A. 4 rounds, not for time
{
10 banded glute bridges
5 Deadlift
5 T2B (straight-leg as high as possible w/o bending legs)
}
95, 135, 185, 205
B. For time:
{
55 deadlift 155# (Rx was 185)
55 T2B
55 Box Jump Overs
}
13:09
WARM
std warmup
2 min AirDyne
push jerk drills 3x45, 3x95, 3x95, 2x115
MAIN
A. 5 rounds, not for time:
{
1 PowerClean
5 PushJerk
}
3 rounds at 115, 2 rounds at 135
B. 2k row for time
7:50
//vacation over. back to the box
WARM
200m run
std warmup
MAIN
A. 3x5min AMRAP, 5min rest b/t; pullup movement changes for each 5 min segment
{
16 DB Front Rack Lunge 2x30#
9 *Pullups
6 DB HangPowerClean 2x30#
}
* pullups
round 1: Burpee pullups
round 2: C2B pullups
round 3: Strict pullups
Roughly 2.5 rounds per amrap = 8 round total
A. 1 mile bike
B. 10 min (light) swim
C. 1 mile bike
D. 5 rounds, not for time
{
10 pushup
20 AirSquat
}
A. 1km run
B. 5x10 lat pulldown
C. 3x10 DB Curl 25#
D. 3x10 DB Press 25#
E. 4x5 DB Snatch 25#
F. HSHold 3x20s
G. 3x10 Hanging Leg Raise
