Warm-Up | Performance
Two sets of:
Run x 200m
Bodyweight Walking Lunge x 20 reps
Passive Hang on Pull-up Bar x 30 seconds
Followed by…
Two sets of:
Row x 90 seconds
Barbell Strict Press or Push Press x 10 reps
Then…
A.
Shoulder Press
*Set 1 – 3 reps @ 60-65%
*Set 2 – 3 reps @ 65-70%
*Set 3 – 3 reps @ 70-75%
*Set 4 – 10 reps @ 70+%
*Set 5 – 10 reps @ 70+%
*Set 6 – 10 reps @ 70+%
Rest as needed
Build to the heaviest set of 10 possible.
B.
Against a 3-minute running clock…
24/16 Calories of Assault Bike
immediately followed by as many rounds and reps as possible of:
12 Push-Ups
6 Strict Pull-Ups
Rest 3 minutes and repeat for a total of three (3) sets. Pick up each set of the couplet where you left off and note your total number of rounds and reps completed.
emom 1 snatch 95-105-115-125-135-140-145-150-155f-155# 2×135 91%
A. 90-100-105-10×105-10×110-115 stopped at 4
B. did 400m runs instead did lots of echo bike yesterday 4rds+ 10 pushups
i decided to push the runs hard 1:44/1:42/1:37
4rds. Row 22cal, pulls up from racked barbell.
3+8 green band bike / ski / row
B. 124 reps (6+16)
4 + 12
70/75/80 (*3)
75/80/85 (*10)
6+16
A. 47kg(3),55(3),62(3),55(10),55(9),50(9)
B. 7+15 Rx