A.
Four sets of:
Russian Step-Ups x 10 reps each leg
Rest 45 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 45 seconds
Push-Ups x 12-15 reps @ 2011
Rest 45 seconds
B.
In teams of two, partners alternate complete rounds to complete as many rounds and reps as possible in 12 minutes of:
12 Wall Ball Shots (20/12 lbs)
12 Burpees
A1) #25 dumbbells all 4 sets, 20″ box. Would it be smarter to stay at the higher box with the lower weight, or use a shorter box with more weight? No mobility issues, just weeny legs! A2) 12 sup.ring rows, feet on box: 8.2.2; 8.2.2; 8.4; 8.4 A3) 15 push-ups: 5.3.3.2.2; 9.4.2; 10.5; 10.5 Strict descent, on knees for the initial push off the floor on ascent. Strains through my low back. B) solo. 12 min AMRAP, 6 wall balls (#14), 6 burpees: 14+2 wb’s. Been having problems/pain in my ankle, wb’s hurt! C) snatch practice: D) 5×5, 3 sec… Read more »
Hi Leslie, To answer your question about the box height for the Russian Step-Ups, it should be knee height or below. Balance and stability through the entire movement are most important so if you can use the taller box and accomplish that then great! If you can’t go a little lower until you can. If you’re good to go, then you can choose depending on your goals. Hope that helps! Re: The Push-ups – at which point are you feeling the strain in the lower back? Does putting the knees down help? And what’s going on with the ankle?! Let… Read more »
Thank you for the advice on the step-ups, that definitely helps! During the push-ups, my back is fine on the descent, but as soon as i start pushing back up, my low back screams at me, but only at the very start of the push. Nothing new, chronic problem. I use my knees for just the beginning of the push, then pop back into a plank for the rest of the push. Did that make any sense? My ankle has been getting worse over the past year or so. I initially rolled it, which didn’t hurt, but it was definitely… Read more »
I competed last weekend so I decided go easy on snatches. Last reps @ 100lb
8 rounds + 8 wall balls.
We used 14lb for my teammate .. We don’t have 12lb here
What competition did you do?
Hi Michele, it was a local competition here in Brazil.
My wife was my teammate, it should be easy. But my wife is not too fit yet . So I needed to compensate her low performance .
It was fun, and I’m satisfied with my performance . I’ve been following your program for 6 months and I’m stronger and resilient.
My cardio got worst I think.
But I’m better in others skills