Warm-Up.
Followed by…
Then…
A.
Five sets of:
Power Snatch + High Hang Snatch
Rest as needed
Start around 65-70% of your 1-RM Snatch and build to today’s heaviest complex.
B.
Four rounds for time of:
300 Meter Run
100 Meter Walking Lunges with KB/DB Farmer’s Carry (24/16 kg)
ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus. Click here for the full workout briefing.
When the clock starts, perform…
Two sets of:
60 second Assault Bike/Row/Jog/Jump Rope
30 seconds of Right Side Plank
30 seconds of Left Side Plank
60 seconds of Banded Monster Walk
60 seconds of Alternating Bird Dogs
30 seconds of DB Burpee Deadlifts
Rest 60 seconds
When the running clock reaches 15:00, perform the following…
Three rounds for time of:
400 Meter Run or 30/20 Calorie Bike or Row
Immediately followed by…
Three rounds of…
7 Dumbbell Squat Cleans
7 Burpees over Dumbbells
After every run/bike/row you’ll complete three rounds of squat cleans and burpees; completing a total of 1200 meters of running or 90/60 calories of cycling or rowing and 9 total rounds of squat cleans and burpees.
Time Cap = 20 Minutes
When the running clock reaches 40:00, perform the following…
Four sets of:
30 seconds of Dumbbell Bench Press (moderate weight)
Rest 30 seconds
immediately followed by….
Four sets of:
30 seconds of Bilateral Rows
Rest 30 seconds
immediately followed by….
Four sets of:
30 seconds of Hollow Hold
(add some weight to hands overhead if this is too easy)
Rest 30 seconds
Followed by…
5-10 minutes of breath work lying down in a comfortable position.
Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.
Keep the ratio of inhale to exhale at a 1:2.
Run 4.5 miles
Did a bunch of squat snatches
From 65-135. Weakest movement so worked on that
Then played An hour of basketball with my son and we did 4 full court down and back lunges.
A. Power snatch + high hang snatch
85#, 90#, 95#, 100#, 105# (f)
B. 5k meter recovery row
My hips and knees are feeling a little wonky so I watched Fittest in Dubai and rowed.
That’s a cool documentary. I watched it a couple of weeks ago!
Yeah. I enjoy them. Very motivating.
A. Power snatch +high hang squat snatch – 55#, 65, 75 80, 80 ***so many misses today…not a snatch day at all!! B. 4 rounds for time – 28:21 400m run 60ish m walking lunges @35# dbs. ***all done outside…yay…but my area to lunge was a little short so opted for the extra 100m run (crawl) each round. Super tough!!! But glad I finished. C. Limited equipment work..just for added fun! 4 rounds 30s db bench press @ 35# dbs – 10/10/9/8 Rest 30s 4 rounds 30s db bilateral rows @ 25# – 10/10/13/13 Rest 30s 4 rounds 30s hollow… Read more »
Great job! Thats5one tough workout!
Yesterday’s workout
A. Front squats
205, 235, 265, 285, 255, 235
B. Thrusters and burpees were a crushing and great way to end the week.
Thrusters
9/7/5, 7/4/4, 3/6
Rx: 10:43
Nice work Mike! I took rest day yesterday too…but for some stupid reason opted for today’s wod!?!?! I should not be trusted to make decisions for myself…lol
Decided to follow up yesterday with another heavy squat session in the morning:
7am:
Back Squats
225 (5), 275 (3), 315 (1), 315 (1), 325 (1), 295 (3), 275 (3), 225 (5), 135 (10)
Focusing on form; keeping chest up/not bending forward
12PM:
Warmup took 35 mins…
A. 5 sets of 1 Power Snatch + 1 High Hang Power Snatch (plus 3-5 second hold at top)
120, 125, 130, 135, 145
That’s what I had time for this afternoon.
Double session, nice work!!
I like it Nathan! Great work!
Ohhhh yeah…the length of the WU…took me 32 min…are we just slow??
A. 5 sets of PS and HHS Built up to 65kg (new PB) Still not a particularly great PB but slowly and surely it is creeping up as I gradually get better with my technique, thanks Michelle Vieux for the tips!! B. For time 4 rounds 300m run 100m walking lunges farmers carry with KB (24kg) 27’15 Totally underestimated how hard this one was going to be, thought it looked fine on paper but legs are going to be aching for days!!! 300m run started at 1’15 and got progressively slower Walking lunges done with 1x24kg KB each round and… Read more »
How right you are Al!! This was BRUTAL! I even had to nerf the length of the lunges..still gonna walk funny this weekend!!!