Warm-Up.
Banded Lat Pull Downs x 10-15 per arm
Y’s, T’s & W’s x 5 reps each
Lunge Matrix x 3 steps to each position
Followed by…
Three Sets:
Row x 30 seconds
Burpees x 5
Rest 30-60 seconds
Then…
A.
“Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups
Compare results to July 19, 2019.
Rest until relatively recovered, and then…
B.
Three sets of:
Bulgarian Split Squats x 8 reps @ 30X1
immediately followed by…
Dynamic Jumping Bulgarian Split Squats x 12 reps @ 10X0
Rest 90 seconds between legs.
Use two KBs for the 8 reps, then drop them and immediately perform 12 jumping Bulgarians without weight.
A. 7:11
B. Done w/ 24kg kb’s
Tagging onto the others: great warmup
A. 7:58 Rx (well above pre-injury)
B. 16kg KBs (sucked lol)
Feels good to be back 🙂
Great WU – added 10 min AB (87 Cal)
A. Jackie – RX – 9:09
Row – 4:23
Thrusters – 15/10/10/10/5
Kipping Pull Ups – 10/5/5/5/5
***Not even close to my lifetime PR and way to far off from July’s time…ugh
B.
BSS @ 35#
DBSS – only got round 2 UB on each leg…these hurt sooo much after the BSS!
A. 8:46
B. Done with 16kg kbs
Have a great weekend everyone!
Great warmup again!
A.
1000 m rowing 3:36
50 goblet squats 24 kg KB 30.10.10
20 strict pull ups 5.5.5.3.2
10:18
B. 3 rds
BSS x8 32 kg KBs
DBSS x12
Wow.
C.
3 rds
Broad lat pull down @21X1 x10 70 kg
Sideplank x60s
3rds
Broad lat pull down @21X1 x10 70 kg
Back extension x12 @23X1
3rds
Banded pull aparts x15-20 blue band
Have a great weekend everyone!
… globo gym recently had a Crossfit box move in and take over the studio – decided to drop-in this morning to say “Hi – welcome to the neighborhood – whatcha guys up to?”
A. 5 Rounds for max row cal:
AMRAP 4: 15 – Cal AB | 25 – Air Squats | Max Cal Row | Rest 4 minutes
48, 50, 43, 41, 44 (226)
… about 2:15-2:30 of row time/round.
… held a decent pace – pretty busted up by R4 … paid the man on R5.
… have a good weekend folks.
Did 2 rounds of yesterday’s workout. Taking it easy for my competition tomorrow.
Good luck at the competition – get some!
A. 8:30 done with assisted pull-ups.
B. Done 25# KBs
Y’s T’s and w’s???? What is???
https://www.youtube.com/watch?v=SRo-mBPFBYY