In teams of four, complete three rounds each of:
Row 500 Meters
30 Thrusters (75/55 lbs)
20 Pull-Ups
Teams get only one work station per exercise and one “rest” station. Athletes may not advance to the next work station until their preceeding teammates have completed their work at that station.
Done by myself
3 rnds
500m row
30 thrusters @30kg
20 pull ups
Rest 3:00
Rounds were 5:00, 5:34, 5:18
Practiced rope climbing at the start. Getting there, start with leglessfor the first few pulls and then bring in the legs. Gotta build that grip strength…
Done solo today.
Just did a 2 min emom.
Row 500
30 thrusters @65#
20 pull-ups.
Just kept moving.
Nice work Ryan…don’t think I could keep up the 2 min pace on the row for 3 rounds.
The 2 minute rest was the only way I could. Now that I look at what I wrote I see I didn’t list that. Oops. I did rest for 2 minutes after pull ups in rounds 1 and 2.
Friday’s work Mobility Mobility Mobility A1. E2MOM – Hang Squat Snatch x 1.1.1 BB, 45#, 55 A2. E2MOM – Squat Snatch x 1.1 55#, 65, 75(failed the first one and the second was horrible feeling), 65 A3. E3MOM – Squat Snatch + 3 OHS @ 3 10 x1 55#, 65 B. DL x 15 @ 2011 — 150# Max SHSPU in 60s – 10 DL x 10 — 165# Max SHSPU – 12 DL x 5 – 185# Max SHSPU – 7 ***DL’s done DOG..only about 7 HSPU in 2nd round and 4 in the 3rd round were full range… Read more »
Solid day!!
Way to increase the numbers each round!
I’m with Teddy on the DOMS. I went with a steel mace workout courtesy of Aubrey Marcus (Onnit).
2 Rounds, no rest during each round: first with 7# then 17# mace
A1: Barbarian Squats – 3 x 20
A2: Gravedigger – 3 x 20 each side
A3: Warrior Joust – 3 x 20 each side
A4: Twisted Sword Draw – 3 x 20 each side
A5: Horse Stance Press – 2 x 15
Rest 2 minutes
__
Round 2 moved from active recovery to metcon very quickly. 😛 Ready to get back after it on Monday!
The mace/club training seems so awesome! Did you learn it online or at the onnit academy? Definitely something I’d like to try someday
DOMS in full effect the last 48 hours. Everything is super sore so I did my own thing:
A. Every 2 minutes, for 18 minutes (3 sets each) of:
— DB Single-arm Overhead Farmers Carry x 75 feet (50 lbs)
— Assault Bike x 90 seconds
— Plank x 60 seconds
B. Assault Bike x 60 calories for leisure: ✅
Nice work Teddy! Should set you up well to be fresh on Monday 🙂
Get some rest and take care of your body.
Day behind because of shifts.
15 deadlifts at 70kg
8 strict hspu on ab mat
10 dl @ 90kg
10 strict hspu
5 dl @ 130kg (top end for me)
11 hspu – best I’ve ever done (with ab mat)
Metcon I did rx….. 30 reps every round, 120 reps total. First round easy, 2nd so so….. 3+4 clinging on for dear life
You killed B dude… solid performance! It was a doozy
Did friday’s work today Pre: E3MOM x 15 min Segmented snatch deadlift (2s pause off floor, at knees and mid thigh) x 4 reps: 85# – 95-105-115-125 (tied 1RM power snatch). Wanted loaded time under tension to build strength EMOM x 5 min Power snatch with 2s pause at knees x 2 reps, 95# A. DL x 15 reps @2011: 205# Rest 15s 1min of: SHSPU, when hit failure I followed immediately with 90 degree strict press with 65#: 5 / 7 DL x 10 @2011: 245 SHSPU/press: 4 / 6 DL x 5 @2011: 275 SHSPU/press: 4 / 6… Read more »
Great job and you did a ton or work! I could have used the extra work on the 90 degree presses. It’s fun to see all of your hard work pay off!
Good to see you continue to push yourself out of the comfort zone…it will and already has paid off Joey!
From earlier this week
A. Rx: 205, 255, 285
I was hoping to get to 305 for the last set, but my grip wasn’t going to go for it with DOG.
HSPU: 3, 4, 4
I misread this part of the workout and did max reps which for me was more than I’ve ever done. I didn’t see the 60 sec timeframe.
B. Scaled to 95
5+12 reps
My shoulders are fried. It was nice to get a barbell workout in after a week in Orlando without a gym. I only had time to do a couple fast bodyweight workouts.
Great work Mike! I hear ya on the grip with DOG, I feel the same way. I’m confident it will pay off down the line though
Yeah I agree. I feel the difference on my rhomboids after just a few months of using it. That part of my back would be sore and tight after deads.
Nice work Mike…you will get used to DOG!
Yesterday’s today
A. Deadlift 13@315, 16 SHSPU
Deadlift 10@335, 15 SHSPU
Deadlift 5@365, 12 SHSPU
B. 4x2m AMRAPs: 5 power snatch, 10 push press (switched to SHSPU round 3)
6 rounds + 5
Really strong and fast!
Great work JT!
Subbed 30 snatch grip high pull 75# for row
18:45 including 2 x 2min rest
Nice work Philippe!