PERFORMANCE
Warm-Up.
Two sets of:
Run x 200m
Hanging Knee Raise Hold x 30 seconds
Kettlebell Goblet Squat Hold x 30 seconds
Followed by…
Two sets of:
Single-Arm Dumbbell Overhead Reverse Lunge x 8 reps, alternating
Dumbbell Kang Squat x 6 reps
Dumbbell Goblet Squat x 4 reps
Jumping Squat x 2 reps (take a moment between reps, perform for max height)
Then…
A.
Three rounds for time:
400 Meter Run
10 Bar-Facing Burpees
10 Squat Snatches (135/95 lbs)
B.
Every minute, on the minute, for 12 minutes (4 sets) of:
Station 1 – L-Hang Flutter Kicks from Bar x 30 seconds
Station 2 – Straight Leg Bottom Balance x 45 seconds
Station 3 – Elbow Plank x 50 seconds
Station 4 – Superman Punches x 30-40 seconds
19:20
Scaled Rx 115 for the snatch
11:53
A. 14:08 w/28 cal bike sub
B. Done
A. 13:39 Rx
B. 3 rounds
I did a version of Saturday’s workout.
4 rounds 4 min rounds
1000m row then
30 WBS and 15 strict pullups
A. 14:22- snatch done with 65# and 20 cal echo bike instead of run.
B. ✅ 😅
Finally got a nice day where I could bring the weights outside 🙂
A. Subbed ground to overhead for snatch
12:32
17:50 RX
20:15 Rx’ed
A. 18’00’’ rxd
Scaled 16:46 55# hang squat snatch
*Haven’t done snatches since last November.
13:24 RX – subbed 1,000 meter concept bike for the runs. Total time was probably about 13:14, I paused in the middle of the second round to help someone who failed their bench press.
18:20 @ 85#
A. 14:02 @50kg
(M40)
Warmup done ✅
A. 3rds FT
400m run
10 BFB’s
10 snatch @52kg
12’55
No way I’m doing sets of 10 snatch @62kg when 1RM is 66kg! 52 felt about right to keep reasonable technique but hard enough.
B. 4 sets done, tough!
A. 21:18, 115#
A. 3 Rounds for Time – 14:49
400m Run – TM @ 7.3mph 6:10 total run time
10 BFB – UB
10 Squat Snatches @ 55# – 5/5
***Kept the snatches light, first time doing them since December, a little rickety, but I think a lot of that had to do with the running shoes on my feet instead of lifters
B. EMOM for 16 min (4 sets)
L-Hang Flutter kicks x 30s
Straight leg bottom balance x 45s
Elbow plank x 50s
Superwoman punches x 40s
***SPICY 🔥💯