Warm-Up | Performance
Two sets of:
Bike x :60 Seconds
Burpee Broad Jump x 5 reps
Followed by…
Two sets of:
Snatch Grip Romanian Deadlift x 8 reps
Snatch Grip Push Press x 8 reps
Then…
A.
Every 2 minutes, for 16 minutes (8 sets) of:
Slow Pull Snatch x 2 reps
For the slow pull snatch, the barbell should be lifted at half speed from the floor to the low thigh, then accelerate the barbell as quickly as possible through the middle to perform a full snatch. Build across the 8 sets to hit a challenging double. Please drop the barbell and reset between each rep.
B.
“Devil’s Sweet Tooth”
For time:
24/18 Calories of Assault Bike
12 Devil’s Presses (50/35 lbs)
20/14 Calories of Assault Bike
10 Devil’s Presses (50/35 lbs)
16/10 Calories of Assault Bike
8 Devil’s Presses (50/35 lbs)
12/6 Calories of Assault Bike
6 Devil’s Presses (50/35 lbs)
Compare your results to July 7, 2023.
A. 60 kg
B 12:18 RX
A. Slow Pull Snatch
2×125, 135, 145(1,x), 155, 160, 165, 170, 165
B. 11:01 Echo Bike
55# dumbbells
Yesterdays workout
Push jerks up to 175
B. 12:17
C. 5 rounds of 5 min interval runs
Total 3.2 miles
A. 55#/65/75/85/90/95/100/105(x)
B. 10:37 on echo bike
55…+5#- 85*2
8:46
Same as july
A. 65lb
B. 11:30
#25s
Totaled my back last week so been taking it easy.
Warmup done
A. Did 1RM squat from the other day
Up to 155kg (new PB by 5kg)
B. Did with hand bike and chest strap for cals.
11’37
DP’s we’re certainly a bit of a slog!
A. Up to 65kg, working on form and building back
B. 10:15 Rx
Solid time Logan 👊🏻