PERFORMANCE
Warm-Up.
One set of:
Assault Bike x 90 seconds
Prone Plank x 60 seconds
Assault Bike x 60 seconds
Side Plank x 30 seconds per side
Assault Bike x 30 seconds
Broad Jump x 5 reps
Followed by…
“Hunter’s Clean Warm-Up”
One to two sets of:
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 6 minutes (3 sets) of:
2 Clean Lift-Offs + Power Clean @ 50% of 1-RM Clean
Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets) of:
Clean x 3 reps @ 65-75% of 1-RM Clean
B.
Every 3 minutes, for 15 minutes (5 sets) for times:
15/10 Calories of Assault Bike
10 Toes to Bar
5 Devil’s Presses (50/35 lb DBs)
Note times for each set and sum them for total working time – goal is lowest working time. Note how you approached this, and if possible, why times per set varied (if they did).
85 to 115 lbs
1:23
1:25
1:23
1:35
1:54
Approach was to max ab for 20sec coast rest of cal, unbroken turn and devil’s press.
Ab slowed ttb broke in 4 and 5rnd. Grip toast from boldering monday I suppose
A. 160, ….185, 195,195,200,205
B. Rx 55lbs dbs 1:50, 1:39, 1:32, 1:36 1:37
A. 155
B. 225
1. 1:27
2. 1:17
3 1:17
4. 1:31
5. 1:26
A. 85, 95, 105
3 x clean
105, 115, 115, 125, 125
B. 1:45, 1:39, 1:49, 1:50, 1:53 – RX. Don’t feel like doing math. 😂
A. 2 Clean Lift Off + PC
135, 135, 135
Clean x 3 reps
185 all sets
B. 1:59/1:53/1:57/1:56/1:43
w/55s
A. 125 first 3; 160,170,185,195,195
B. 7:31 Subbed row for AB, sit-ups for TTB. 1:29,1:26,1:18,1:32,1:36
RX
A: % @275
Then:
SLSSqts + SLRDL @70 4×6 @:04
B: 1:34, 1:26, 1:30, 1:38, 1:44
A:
155
225
B:
1:15
1:12
1:12
1:10
1:09
Bro you’re fast
A1 100#
A2 130-135-140-145-145#
B. RX 2:08-2:00-2:09-2:22-2:44 11:23 twt very tired today.
A. 95/105/125
145/145/145/145/155
B. 1:44/1:51/1:54/1:54/1:55
A.
155, 175, 175
Immediately followed by…
175 all sets. Challenging.
B.
1-2:22
2-2:15
3-2:12
4-2:45
5-2:50
Wasn’t recovered when it was time to start and was sucking wind the whole way. Airdyne 30 secs first 3 rds, :35, :40. TTB sets of 5 then singles. Devil Press 50# UB. Felt like I was gonna have a heart attack. 🤣
A1. All sets 85#
A2. 105#/110/115/120/125
B. 1:59/2:03/2:03/1:58/1:57
70
80
First day back went a bit lighter
1:37-1:46
A. 3/60kg
5/90-95kg
B. 1:45
1:47
1:54
2:01
2:17
9:44 total
Warmup done ✅
A. 3 sets @45kg (based off 90kg)
5×3 sets @67kg
Worked on speed of elbows and power through hips
B. FT 5 sets
15 cal hand bike
10 TTB
5 Devils press @2×22.5kg
1’58, 1’53, 1’51, 1’50, 1’48
Total- 9’20
Based off chest strap cals on hand bike. Got a bit more efficient at change overs and quicker at the DP’s to shave some time off 👍🏻
C. Travis’ core workout #4
A. 215-260
B. 1:28/1:27/1:23/1:22/1:21 (7:21) Rx with echo bike
I just sped up my transitions and my bike