Warm-Up.
Banded Scarecrow x 30 seconds each position
Banded Hamstring Flossing x 30-60 seconds each side
Reverse Snow Angels x 15-20 reps
Jefferson Deadlifts x 5-10 reps
Followed by…
Then…
A.
Every 90 seconds, for 6 minutes (4 sets):
Hang Clean x 2 reps @ 65-70% of 1-RM Clean
Rest 60 seconds, and then…
Every 90 seconds, for 9 minutes (6 sets):
Hang Clean + Clean @ 75-85% of 1-RM Clean
B.
Every 4 minutes, for 16 minutes (4 sets) for times of:
20/15 Calories of Assault Bike
5 Cleans @ approximately 70-75% of your 1-RM
Warm-up
A) Hang cleans= 81- 3x 87’5 kg
Hang clean + clean= 93-97’5-103- 2×107-110 kg
B) Metcon (90kg)
1’32 – 1’41 – 1’41 – 1’48
All the cals under 60″ and the cleans UB.
A. E90”
Hang clean x 2 @ 165, 165, 175, 175
Hang Clean + Clean @ 185, 185, 200, 200, 210, 210
B. Rode bike for 1’ per round
Cleans at 175
All rounds from 1:44 to 1:57
A1: 165-175 HSC x 2 (4)
A2: 185-195 HSC + SC (6)
B: rx 175 PC
2:00/2:04/2:20/2:31
Fun
A: 56 kg for first part, 64 kg for second part
B: 60 kg; 2/2/2.10/2.30 mins;
All (hang) cleans done as (hang) squat cleans
A1. 155/165/165/165
A2. 175/175/185/185/195/205
B. Subbed AB for Run x 20 Cals: 1’00” to spare each round (165 lb cleans)
(Testing for a new gig requires a level of running so I have to sub that in whenever I can.)
Plus I hate Assault Biking.
Good to see you back.
A.
Hang SC x 2 – 85# / 90/95/100
Hand SC + SC – 105/110/115/120(f,f,f)/110/110/110
***The BB felt super heavy today…these were just soso
B. Fitness Version
Every 4 min for 16 min
20/15 Cal AB – (1:34/1:19/1:19/1:15)
10 DB Burpee Deadlifts @ 35# DBs
***2:32 / 2:22 / 2:14 / 2:11
A little sore today, esp my “chest”…back a little tight…excuses excuses!!
A.105#/105/115/115 then
120/125/130/135/135/135
B. Done with 120#- bike doesn’t have a counter so rode for a minute each round
1:41/1:42/1:33/1:33
Part B @155lb
1:27/1:24/1:23/1:23
All singles each round
A1 60, 60, 65, 65
A2 70, 75, 80, 80, 85, 85
B pace row Instead of assault bike
1000, 1100, 1200, 1250
70, 70, 70, 70
A. Hang clean x 2 @60kg
Hang clean + clean @70kg
B. As RX cleans x5 with 70kg
20 cals hand bike
2’25, 2’15, 2’20, 2’25
… format as Rx
A1. Hang SC x 2 w/ 155#
A2. Hang SC + SC w/ 185#
B. As Rx w/ 5 – 165# Power Cleans
1:26, 1:18, 1:19, 1:21
R1: 1.1.1.1.1
R2,3,4: TnG
Had a 24 hr bug yesterday. Probably make this one up tomorrow. Definitely in my preferred movement wheelhouse.
Kept it easy. Just wanted to move a little
5 cals airdyne followed by increasing sets 1, 2, 3,.. to 6.
Curl to strict press 35lb kettlebells
Single arm bent rows 53lb kettlebell
Single arm alt BP 45lb kettlebell
Then
4 sets
10 cals airdyne
6 BP @135lb.
Done. Hopefully ready for reg programming tomorrow.
Conditioning (home/alone)
WU
A. 15 min AMRAP
20 cal ride
20 pushups
20 cal row
20 air squats
Results: 3 rds +12 cal ride
My lower back started hurting yesterday shortly after the workout schedule wouldn’t allow for Chiropractor visit. So just gutted through. This morning still some tightness was able to move a bit and stretch some.
B. Core Blast
Tabata plank holds timer set 1 min
1 min/ :50/:55/:50/:45/:50/:45/:50
This was good back started to open up, more stretching.
“Delight yourself in the Lord and He will give you the deseire of yiur heart. Psalms 37:4
A. i. Done at 165-175
ii. Done at 185.
B. Rowed for 25 calories with power cleans @ 165: 2:30, 2:08, 2:14, 2
Did the following today
E2MOM X7
2 front squat @85-90 % 105kg
A.
Emom 4Hang power Clean x 2 reps @ 65-70% of 1-RM Clean
70kg
Rest 60 seconds, and then…
Emom (7 sets):
Hang power Clean + power Clean @ 75-85% of 1-RM Clean
B.
Every 3 for 15 minutes
15 cal assault bike
5 devil press @22.5kg
1:20-1:30 each round
3×15
Single leg elevated glute bridge
Banded hamstring curl