3 rounds of 20 Front rack reverse lunge steps @ 135# 20 CTB pull ups -rest 90 seconds- -rest 5 minutes- 500m row @ 1:35 pace rest 90 seconds x 3 rounds -rest 5 minutes- 10 minutes on the clock 2 squat cleans @ 85% 15 T2B 15 ring push ups RESULTS: A. Done B. 1:37.8, 1:39.1, […]
A. Snatch grip RDL @ 33×1 x 3 x 3 sets – rest 60 seconds bt. rounds B. EMOM x 8 minutes = 1 power clean + 1 mid hang power clean @ 85% of 1 RM C. 5.4.3.2.1 of 175# push jerk UB ladder in 5 minutes + 5.4.3.2.1 p-bar HSPU @ 10” burpee […]
A. Back rack bulgarian split squat x 3/leg x 3 sets, rest 60 seconds bt. legs B. Back Squat; 3.2.1.3.2.1, rest 3 minutes C. EMoM x 8 minutes = 1 snatch @ 80% of 1 RM + For time: 8 MU 10 thrusters @ 155 8 MU 15 thrusters @ 135 8 MU 20 thrusters […]
I know you programmed a rest/recovery day, but I (the hip/back) is feeling pretty good…here is what I did: A. DB Strict Press 5×5-7 reps @60#DBs *alternating, rest 90 sec B. RDL (from rack to knee) 5×3 365, 405,405,405,405, rest 2 mins C. 20 Min EMOM: odd: 10 UB HSPUs even: 10 UB CTB […]
20 sec. aD sprint @ max effort rest 3 minutes x 15 sets *rest 5 minutes bt. sets 5&6, 10&11 + bottoms up kb walk x 30 m x 3 sets plank hold *on one leg x 4 sets x 45 sec. per hold RESULTS: A. 120-120-120-119-119—-118-119-119-119-119—-117-117-117-117-116 *Where do you suggest the damper be set […]
A. Front Rack front foot elevated split squat x 8/leg x 3 sets *rest 60 seconds bt. legs B. Reverse hyper x 10 x 5 sets, rest 60 seconds C. OH BB walking lunge step x 60 sec. x 3 sets + 5.4.3.2.1 rope climb 20 cal on aD 20.18.15.12.9 CTB pull ups 60 sec. […]
A. Snatch grip RDL @ 23X2 x 3 x 3 sets B. Snatch grip halting DL @ mid hang + high hang x 3 x 3 – form and positioning focus here C. Weighted dip x 5 x 5 sets + 3 minute max cal on AD rest 10 minutes x 3 + 30 TGU […]
A. Back rack reverse lunge step x 10 per leg x 4 sets *rest 60 seconds bt. legs B. Single leg dead lift x 5/leg x 4 sets, rest 60 seconds bt. legs C. Jerk balance x 5 x 3 sets + 5.4.3.2.1.2.3.4.5 MU 15 ft. handstand walk wall ball x 2 (10.8.6 etc…) + […]
I did about 20 minutes of work that included: HSPUs 10″ def HSPUs MUs (min 5 UB) 225# RDLs (to knee) 95# Back Squats (as a test) AD (20 cals at a clip) Mobility before and after.
20 sec. row sprint @ max effort rest 3:30 x 12 rounds rest 10 minutes bt. rounds 5&6 + 3 sets of 60 sec. weighted plank holds / 30 sec. rest bt. sets RESULTS: A. 118,122,122,120,120,120,120,121,118,119,116,118m B. with 25#
