PERFORMANCE
Warm-Up.
Three sets of:
Single leg single unders x 10 seconds, left
Single leg single unders x 10 seconds, right
Single unders x 10 seconds
Followed by…
Three sets of:
Glute Bridge Walkout x 3 reps
Scapular Pull-up x 4 reps
Inchworm x 5 reps
Then…
A.
Five sets of:
Barbell Hip Thrusts x 6-8 reps @ 20X1
(go heavy on these – a good starting weight might be around 75% of your 1-RM Deadlift)
Rest 60 seconds
Strict Pull-Ups x Max Reps @ 21X0
(please use some accommodation if needed to perform at least 5 reps)
Rest 60 seconds
B.
Complete as many rounds and reps as possible in 10 minutes of:
40 Double-Unders
20 Walking Lunges with KB/DB Farmer’s Carry (24/16 kg)
Yesterday’s – kind of.
A. Snatches
95, 95, 100, 100, 105, 110, 110, 115 failed 2 times got it, failed two more times then got another rep.
B. The first round was a hot mess, with my form going to crap so I changed it on the fly to 3 RFT.
Slowed down and set up properly for the snatch and hit them all well, with good movement.
All TTB were 10/5
14:24 @ 95#s
C. HSW practice with going around obstacles and up over some plates.
Also some strict CTB and pull ups.
A. Tempo deadlifts 21×1
Sets of 6: 275, 285, 305, 305, 305
Tempo pull-ups: 6, 7, 6, 5, 5
B. Yesterday’s metcon: Rx. I never got to the snatches! I did some reps like the strength portion, but T2B were slow today!
A) sets of 6 @315 pull ups 8/8/8/6/6
B) 4+39
DL
8-185 8-235 8-265 6-285 6-285
SPU
11-8-8-7-7
Lats are smoked and grip sucks!
10 min amrap
40 du
20 walking lunges frames carry 40s
5+40
A. 5×8 hip thrusts @ 135lb; 20, 14, 14, 10, 10 pull ups
B. 3 rounds + 55 reps (40lb DBs)
A. 75#/85/125/145/175
6/6/5/5/5
B. 5 rounds at the buzzer!
AM – Bamboo Bar w/ 44#s on each side.
full 12 set program (shoulder stability smoke show)
11:00AM –
A. *Subbed Elevated Hex Bar Deadlifts (anterior pelvis is bruised pretty badly from snatches yesterday)
380 (8 reps)/420 (8)/440 (8)/440 (8)/440#(8)
Strict Pull Ups 10/5/7/6/4
B. Rx 6+44 reps
B. 5+4 with 50# DBs. Double unders we’re not Cooper this AM.