Dynamic Mobility, Activation and Warm-Up
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
5 Kettlebell Windmills (each side)
10 Alternating Cossack Squats
30 Second Jump-Rope
Rest as needed
A.
Take 5 minutes to build to 75% of your Shoulder to Overhead from last week and then …
Every 45 seconds, for 9 minutes (12 sets), complete:
Split or Power Jerk @ 75%
B.
Perform the following at 80-85%…
Row 2000 Meters
Run 1-Mile
followed by…
35-49:
Six rounds for time:
3 Bar Muscle-Ups
6 Sandbag Cleans (100/80 lbs)
12 Toes to Bar
50+:
Six rounds for time:
1 Bar Muscle-Up OR 3 Chest-to-Bar Pull-Ups
6 Sandbag Cleans (80/60 lbs)
9 Toes to Bar
B. 31:17
Row: 8:13.3
Run: 8:05 (a bit longer than 1 mile)
6rds: 14:02
3 BMU, all UB
6 sandbag cleans, I did over the shoulder 100#, we don’t have an 80# bag
12 t2b, all rds 8-4, last rd UB (planner it that way) grip never became an issue. It was my core that was burning ?
That was a fun workout! ?