Individual Warm Up:
Four rounds at ascending effort of:
12 Russian Kettlebell Swings
6 Single Arm Kettlebell Push Press (each arm)
30 Second Nose to Wall Hold OR 50 Foot Handstand Walk
Team Warm Up:
Four rounds at ascending effort of:
8 Worm Clean and Jerks
8 Worm Deadlifts
50 Foot Handstand Walk
A.
Every 90 seconds, for 15 minutes (10 sets of):
3 Power Jerks @ 70%
B.
Three sets of:
10 Incline Bench Press (Barbell or Dumbbells)
Rest 90-120 seconds between sets
*Pick a weight that 12 reps is doable, but challenging.
C.
Partner Option:
Complete as many rounds and reps as possible in 15 minutes of:
15 Toes to Bar
15 Dumbbell Thrusters (50/35lbs)
15 Chest to Bar Pull-Ups
Partner 1 performs the 15 toes to bar, then partner performs the 15 dumbbell thrusters, partner 1 will perform the 15 chest to bar pull-ups, partner 2 will perform the 15 toes to bar, then continue to alternate movements for the remainder of the 15 minutes.
Individual Option:
Five rounds for time of:
15 Toes to Bar
15 Dumbbell Thrusters (50/35lbs)
15 Chest to Bar Pull-Ups
*15 Minute Time Cap*
D.
Three sets of:
8-10 Single Arm Dumbbell Bench Press (each arm)
12 Gorilla Rows (each arm)
Rest 60-90 seconds
Athlete Training Notes:
Hopefully you’ve got a partner and are able to work through the team option today. This one is going to go by faster than you think so aim to hit your movements unbroken every time it’s your turn. You’ll get a nice stimulus shift every round so it’ll end up being a good balance of pushing and pulling. Just remember, the longer you break for or wait to go then the more your partner stares at you to start back up! if you’re hitting the individual option then you’ll be aiming for 1-2 sets on each movement but you’ve got to keep break times down if you want to finish under the time cap. Holding this on the minute is more than doable, it just depends on how much you trust yourself once that grip starts to blow up. Try to get ahead of that because at some point in the workout it’ll happen so you might as well be further a long with more time left in the cap to work!
It was great seeing how much work you put into it. The picture is nice, and your writing style is stylish, but you seem to be worrying that you should be presenting the next article. I’ll almost certainly be back to read more of your work if you take care of this hike.
Warm up done
A) 85kg done
B) did some squat cleans instead, up to 110kg
C) did only the T2B and TH, no c2.
Finished 3 rounds as emom, then got slower, finished the 5 rounds around 11’.
D) done