Warm-Up | Performance
One set of:
Row x 2 minutes at easy pace
Passive Hang on Pull-up Bar x 30 seconds
Row x 90 seconds at moderate pace
Scapular Pull-ups x 30 seconds
Row x 60 seconds at fast pace
Passive Squat Hold x 30 seconds

Followed by…

Two sets of:
Single Arm Dumbbell Push Press x 5 reps per side
Waiter’s Carry x 50ft per side
Standing Jump for Maximum Height x 3 reps

Then…

A.
Every 2 minutes, for 6 minutes (3 sets):
Jump to Split x 3 reps @ 60% of 1-RM Jerk
(Barbell on your back the whole time, quickly move feet into the split position without any upward drive.)

B.
In 20 minutes, build to a 1-RM Split Jerk

Compare results to February 13, 2023.

C.
For time:
1000 Meter Row
50 Pull-Ups
25 Shoulder to Overhead (135/95 lbs)

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dario_fran86
dario_fran86
November 2, 2023 1:38 am

A. 60kg
B. 94kg
C. 11:56 RX

StacyJ
StacyJ
November 1, 2023 3:03 pm

A) 105
B) 190!
– 10# PR!!
C) 8:26
-Rower monitor died, so subbed 1.25 mile Echo Bike
-15/15/10/10 pull ups
-15/10 S2OH
-liked this one

Char
Char
November 1, 2023 2:56 pm

A.
90#

B.
155#

C
8:46

Char
Char
November 1, 2023 3:04 pm
Reply to  Char

Row 4:16
Pu 8/8/8/8/8/5/3/2
S2oh 12/8/5

Vikiska
Vikiska
November 1, 2023 11:38 am

A. 65lb
B. 95lb
C. 13:00
Sitted pull ups, #75

Janelle Winston
Janelle Winston
November 1, 2023 9:41 am

Did this last night since there wasn’t a 10/31 workout posted.
Just did B because of time and soreness.

10:31 RX
Pull ups were 10/8/2/5/5/5/5/5/5
STOH – 8/7/6/4

StacyJ
StacyJ
November 1, 2023 10:05 am

I had a serious case of FOMO thinking I’d missed something and the whole crew went somewhere else. 😆

Char
Char
November 1, 2023 2:57 pm

Have you been cheating on us with another program? Hmm?

FloBan
FloBan
November 1, 2023 9:31 am

B). 110kg

C). 9’45

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