Warm-Up.
Two sets of:
Perform 30 seconds each of the following movements…
*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Banded Squats
*Station 4 – Side Plank Hold
*Station 5 – Russian Step-Ups
Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.
Then…
Five rounds for time of:
400 Meter Run
20 Wall Ball Shots (20/14 lbs)
10 Dumbbell Box Step-Overs (55/35 lbs; 24″/20″)
19:28 – RX
Did RMU LR transitions.
Five rounds for time of:
400 Meter Run
20 Wall Ball Shots (20/14 lbs)
10 Dumbbell Box Step-Overs (55/35 lbs; 24″/20″)
– 25’32”.
26:08 @ Rowing, 22.5kg
A. Somewhere between 17:30 and 19:48
I honestly forgot my starting time but I did the first round in 3:30 and did the rest unbroken.
B. Crossover symmetry + V-ups
Yesterdays
A. Tempo Front Squats x 3 @ 31X1
85#, 95, 105, 115, 125(2,1), 120, 120, 120
B. Charley Horse – 11:46
35 Cal AB – 3:40
25 Front Squats @ 105# – 6/4/4/4/3/2/2
25 BBJO – UB
***FS took FOREVER…that’s a little much for my weak front rack…toyed with the idea of doing OHS.
18:26
5 rds for time 17’35
400 Meter Run
20 Wall Ball Shots @8kg
10 Dumbbell Box Step-Overs had to use 2x 25kg plates as haven’t got 2 of the same kettlebells and no DB’s
Cold and wet outside today
5 rounds for time 19:17
Row 400
20 walshots 10’ 20lbs
10 box step over 40lbs dbs
Legs were looking for a reprieve.. so gave it to them. Bro sesh today
A. Alt movements.
BP with bar 5 sets.
Single arm bent rows. 5 sets
B. Alt movements
KB BP 4 sets
Sup grip bent row 4 sets
C.
10 HPC #115
Max strict pullups
Skull crushers 45# KB
Back to reg schedule tomorrow.
A. 5 RFT of: 400m run | 20 – 20# WBs | 10 – 1.5p KB Goblet Hold 24″ Box Step-overs
18:42
+/- 1:35 | UB | UB, UB, 7-3, 7-3, UB
… yesterday’s front squats left a mark … scaled the box step-overs to try to keep the pace up.
Nice job sticking with it. I totally bailed on todays recommended work.
A. 20:02 rx
20:21
EMOM12
Min 1 HSPU 10-12
Min 2 bar muscle ups 4