PERFORMANCE
Warm-Up.
Two sets of:
Jump Rope x 60 seconds (single or double-under)
Chest to Wall Handstand Hold x 30 seconds
Alternating Cossack Squats x 30 seconds
Followed by…
Two sets of:
“Hunter’s Clean Warm-Up”
Clean Grip Romanian Deadlift x 5 reps
Clean Pull x 5 reps
Front Squat x 5 reps
Hang Clean & Push Press x 5
Clean & Push Jerk x 5
Power Clean & Push Jerk x 5
Clean & Jerk x 5
Then…
A.
Every 2 minutes, for 16 minutes (8 sets) of:
Hang Clean + Clean + Front Squat + Jerk @ 55-75% of 1-RM Clean and Jerk
The goal for this session is to build consistently solid mechanics. Do not increase load at the expense of optimal mechanics – we want to build the foundation for heavy lifts early in this training cycle.
B.
Complete as many rounds and reps as possible in 12 minutes of:
30 Double-Unders
3 Wall Climbs
60-Foot Walking Lunges with Farmer’s Carry (50/35 lbs – 30′ down and back)
A. 165/165/175/175/175/175/175/175… Needed to keep fo
B. 6 rds, 22
55lb DBs for farmer carry
Nov 29 WOD
A. Back Squats @ 20X1 x 4
145#, 150, 155, 158, 161, 135×8
B. Speed Limit – 9:30
55 Cal AB – 5:30
75 Wall Ball Shots @ 14″
***Had to do WB inside to 8-8.5′ target…my 9′ target is outside, and it was far too dark and cold for that!
A:
255×5
275×3
B:
6.25
A: % @275
155-175-185-195-175-185-195-205
B: 4 + 5
(Subbed what I suspected was peg board climbs for towel pull ups 1=3)
Fun one!
A. 85, 95, 105, 115 x 4, 125
B. 5 + 31
Did Roxy #1 from yesterday. Subbed 40 cal echo bike for run because of snow outside:
28:29
A: 135, 155(5)
B: 30 dus, 10 ab wheel roll outs, 100 yard farmer carry (50lbs ea hand) – 5 rounds
Any suggestions for wall climb subs ?
Db press? (Heavy and double the reps?)
Did they mean wall walks? Assumed they mean peg board by wall climb. Idk
A. Up to 185#
B. 6+29 Rx
Warmup done ☑️
A. Clean complex 8 sets every 2
Worked up to 65kg based off 90 1RM
Was nice to try and focus on form and a couple of key points whilst keeping the weight manageable, fast elbows and the 1st pull were mine today 👍🏻
B. AMRAP 12 mins Rx
5+23
C. Travis’ core workout #3
Appreciate you mentioning these core workouts, hadn’t known about them previously!