pERFORMANCE
Warm-Up.
Two sets of:
Run x 200m
Dive-bomber Push-up x 5
Passive Supinated Hang on Bar x 30 seconds
Followed by…
Two sets of:
Single-Arm Dumbbell Push-Press x 5 reps, right, then left
Dumbbell Waiter’s Carry x 50ft per arm, right, then left
Broad Jump x 5
Then…
A.
Every 90 seconds, for 3 minutes (2 sets):
Press from Split Jerk Position x 3-5 reps
B.
Every 90 seconds, for 12 minutes (8 sets):
Power Jerk + Split Jerk
*Sets 1-2 = 55-60% of 1-RM of Power Jerk
*Sets 3-4 = 65-70%
*Sets 5-6 = 70-75%
*Sets 7-8 = 80-85%
C.
Five rounds for time:
400 Meter Run
8 Strict Pull-Ups
16 Push-Ups @ 10X1
(pause at full extension on each rep)
A.
65, 75
B. 85, 90, 95, 105, 110, 115, 120, 125
C. 19:10
A) jerks 155/165/180/200/205/220/235/250
B)18:53
I’m not good at push ups as it is but that one second pause was a big surprise to me.
A. Yesterday’s deadlifts
Sets done at 375
B. Today’s complex
Up to 165
C. Today’s metcon
14:42
Toe to toe Mike! Good work 💪🏻
Thanks brother! I won’t be able to hang once you’re back to 100% so I have to take my chances now!
A.
Started at 135. Ended at 255
B.
17:30
Ran on assault runner. Game changer with 1 second Pause on push-ups 🔥🔥
A. Press from Split Jerk Position – 65# x 5, 75×2
B. Power Jerk + Split Jerk – 65, 75, 80, 85, 90, 95, 100, 105
C. 5 rounds for time – RX 18:12
400m Run – outside 2:10-2:20
8 Strict Pull Ups – all rounds done in 2-3 sets
16 Push Ups @ 10X1 – all UB
Round times between 3:25 – 3:45
D. 2 Rounds for Quality
20 Banded Leg Curls per side
20 GHD Hip Ext + 30s Hold
20 Half Keeling Landmine Twist
20 Straight Leg Landmine Sit Ups
Warmup done ✅
A. Done @40kg
B. PJ + SJ every 2 mins x8
1-2 50kg
3-4 60
5-6 70
7-8 75
Not big numbers just building confidence in my broken wing.
C. Done rx
14’10
Runs done on a skillmill, short and sweet and hot a little sweat on 👍🏻
It’s so nice to see you back Al! I was hoping that you were only away working. Great work today..that’s a super fast metcon!!!
Thanks Candy, yea am on a month tour at the moment but looking forward to getting back into the training properly at some point!
Great work Al! It’s good to have you back, and that’s a blazing metcon my friend!
Thanks Mike 👊 just trying to get back into it and build up the right arm!! Hope all is well?