Workout of the Day
A.
Two sets, not for time, of:
Handstand Walk x 10-15 Meters
(If you don’t have handstand walks, perform handstand wall runs
for 20-30 shoulder taps)
Bridge-Ups x 6 reps of 10 second holds
V-Up x 10-12 reps
B.
Every 90 seconds for 15 minutes (10 sets):
Hang Clean (mid-thigh) + Clean (below the knee)
Below the knee should be 2″ below the knee – plates off the ground, lats engaged, pause for 1 second, and then clean. Select load by feel, and build as you go over the course of the 10 sets.
C.
Three sets for times of:
10 Power Cleans (205/135 lb)
20 Wall Ball Shots (30/20 lb)
Rest 5 minutes
Scale the loads as needed. These should be difficult efforts, but they shouldn’t take more than 3 minutes to complete. Select a weight that you can perform safely and still stay under 3 minutes for each set.
D.
Two sets of:
Row 500 meters
Rest 2 minutes
Aim to keep both efforts within 3 seconds of each other.
A. Injured wrist does not allow HS
B. 185# crushed my wrist…
C. had to skip
D. 1:30, 1:34, 1:38 and then puked out my frustration with my injury
Megan Becker (50/5’5″/135) A. Accumulated 10 meters on each set, but usually less than 2 meters at a time. I did get about 9 feet once and 10 feet another time, both of which were PRs for me. I did a couple of Bridge-ups, but flexibility was so bad I couldn’t hold it, so I walked my hands down the wall behind me until it was really uncomfortable and held there for 10 seconds. V-ups were okay, but I think I need to just add those to my warmup and do them every day until I stop looking like a… Read more »
A: Done while envisioning how Brandon’s A session was going to go today.
B: 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275# – Not bad
C: 1:11, 1:14, 1:21
D: 1:29, 1:35
The 2nd row caught up to me. Legs and forearms were on fire from the previous sessions. Underestimated how bad the last row was going to feel after B/C. Should have backed the first row down a bit.
HaHaHa!
I agree. The second row, even though it was the same time, was soooo much harder than the first one.
A. Funnier to watch than SOTTs from yesterday. V ups not a problem
B. 135,165,185,195,205,215,225,235,240,245. All w full squat. Why is my hang clean stronger than from below knee?
C. 225# in rd 1 but real ugly. 3:48
Dropped to 205# for last 2 rds. 1:52, 1:45
D. 1:35, 1:35
Because you are in a good launch position in the hang and you probably pull too early when the bar is below the knee.
A. 30 handstand wall runs. Bridge ups? seriously that video is of a teenage gymnast, uh I am not even close, tried the scaled method feet on box, still no go, no one around to help so did them standing up against a wall, v ups I can do 🙂
B. started at 60 kg last 4 set at 78kg, kind of light but still nursing that finger, getting better though slowly
C. 185lb power cleans, 25lb wall balls (with slam ball); 2:15, 2:09, 2:39
D. row 1:50, 1:47
Terry- I had same problem so instead I tried a “reverse bridge.” What I did was lay flat on my back and extend my arms and legs in the air. These were much easier and I killed it!
A. No handstand anything today or bridges to give my shoulder a rest.
B. 175#
C. 175# 20# 2:12, 2:49, 2:56 Cleans were feeling better today.
D. 1:44.7, 1:42.6
These workouts are great. Getting a lot of skill work while being taxed with the interval aspect of the training.
CJ stuff is awesome Greg, much better than doing CrossFit
Agreed!
A. Done. To cover 10m on the Handstand walk was an epic battle today.
B. Pausing at both position really limited my Cleans. 165# tops. Obviously, there is some work to be done there.
C. To keep the time under 3 minutes I scaled to 155# and only did 15/20 30# Wall Balls (using a slam ball)
D. 1:45 and 1:47
On C. is it rest 5min between sets?
Yes!