Warm-Up.
Two sets of:
Perform 30 seconds each of the following movements…
*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Banded Squats
*Station 4 – Side Plank Hold
*Station 5 – Russian Step-Ups
Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.
Then…
A.
Rounds of 15, 12 and 9 reps for time of:
Thrusters
Burpees
(recommended weights 135/95 lbs)
B.
Three sets of:
Bulgarian Split Squat x 8-10 reps each @ 30X0
Rest 30 seconds
Single-Arm Trap 3 Raises x 8-10 reps @ 2111
Rest 30 seconds
Done on 23 Feb:
A: 7:29 @ 50kg
B: BSS @2×20 kg dumbbells
7:04 rx’d….. not fun, in a real fun way!!!
7:04 rx’d…..who loves thrusters?
Rx 08:32
A: 9.13
Got the funk in the chest due to Texas weather change!
Part A: 125lbs 6:49
Did not complete B
5:55 with 115#
And did the second part.
A: 8:10 with 95lbs
B: Done with 15lb dumbbells
… missed a few clean training days recently sooo … as fun as A appears on paper …
A. Hang Squat Clean + Squat Clean (OT2Mx11)
135, 145, 155, 165, 175, 185, 195, 205, 215, 225, 235 (1.f)
… ties PR for HSC (from about 2 years ago)
B. Three sets as Rx (30s:30s)
BSS: 10 reps w/ 50# DBs
Trap Raise: 10 reps w 15# DBs
… yoga tomorrow.
A. 5.12 at 50 kg
B. Done
Changed it to the following Perform 30 seconds each of the following movements… *Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!) *Station 2 – Banded Lateral Monster Walk *Station 3 – Banded Squats *Station 4 – Side Plank Hold *Station 5 – Russian Step-Ups Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total. 12 minutes to work up to a moderate/heavy 4 re front squat 60,70,80,90,95,100kg 15-12-9-6-3 Thrusters @50kg Burpees over bar 6:25 Every 75 seconds for 15 3 rounds: 10 rdl @80kg 30 second… Read more »
Nice work Ben…way to go above and beyond! Going to borrow your last part…looks like fun fun fun!