Workout of the Day
A.
Three sets of:
100-120 foot Handstand Walk
Rest 60-90 seconds
B.
Five sets of:
Hang Muscle Snatch x 1 rep
Rest as needed
Build to heavy over the course of the five sets.
C.
Every 2 minutes, for 20 minutes (10 sets) of:
Hang Snatch x 1 rep
*Sets 1-2 – 80% of desired Regionals 3rd lift
*Set 3-4 – 85% of desired Regionals 3rd lift
*Set 5-6 – 90% of desired Regionals 3rd lift
*Set 7-8 – 95% of desired Regionals 3rd lift
*Set 9-10 – 100% of desired Regionals 3rd lift
D.
Every minute, on the minute, for 21 minutes:
Minute 1 – 5 Bar-Facing Burpees + 10 Alternating Pistols
Minute 2 – 5 Muscle-Ups + 5 Hang Power Cleans (175/115 lbs)
Minute 3 – 2 Legless Rope Climbs (14′)
You will hit each station 7 times.
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TEAM WORKOUT OF THE DAY
A.
Three sets of:
100-120 foot Handstand Walk
Rest 60-90 seconds
B.
Five sets of:
Hang Muscle Snatch x 1 rep
Rest as needed
Build to heavy over the course of the five sets.
C.
Every 2 minutes, for 20 minutes (10 sets) of:
Hang Snatch x 1 rep
*Sets 1-2 – 80% of desired Regionals 3rd lift
*Set 3-4 – 85% of desired Regionals 3rd lift
*Set 5-6 – 90% of desired Regionals 3rd lift
*Set 7-8 – 95% of desired Regionals 3rd lift
*Set 9-10 – 100% of desired Regionals 3rd lift
D.
Every minute, on the minute, for 21 minutes:
Minute 1 – 8 Bar-Facing Burpees + 20 Double-Unders
Minute 2 – 5 Muscle-Ups + 4 Clean & Jerk (155/105 lbs)
Minute 3 – 2 Rope Climbs (14′) + 4 Thrusters (155/105 lbs)
You will hit each station 7 times.
A. 100,100, 110
B. 135, 155, 165, 175, 185
C. 175, 185, 195, 205, 215
D. Done. Grip started to go the last few rounds.
A. 80’/60’/60′. pretty unhappy with this effort today. left elbow felt super tight. nothing felt good upside down
B. 75/95/105/115/135
C. 195/210/220/235/240/245. hit 240 on my 9th set and felt so good I went off percentages a little bit to see if I had more in the tank. BOOM hit a new pr at 245#. feeling very comfortable from the hang position.
D. done. everything at about :30 but was breathing hard the last few rounds.
AM.
A. 3×100 feet 90 seconds rest
B&C. Will do tonight
D. Done, feeling a lot better about pistols and legless rope climbs.
A. 8×40′ walks
B. 230-245 for all ten sets
C. Done fell behind due to grip rested for a minute on two of the sets before rope climbs, got small cut on hand but was able to keep moving.