Warm-Up | Performance
One set of:
Row x 500m, nasal breathing only
Two sets of:
Dumbbell Suitcase Deadlift x 8 reps, right
Dumbbell Waiter’s Carry x 50 feet, right
Dumbbell Suitcase Deadlift x 8 reps, left
Dumbbell Waiter’s Carry x 50 feet, left
If working on the Performance track, also complete one to two sets of:
“Hunter’s Clean Warm-up”
Clean Grip Romanian Deadlift x 5 reps
Clean Pull x 5 reps
Front Squat x 5 reps
Hang Clean & Push Press x 5
Clean & Push Jerk x 5
Power Clean & Push Jerk x 5
Clean & Jerk x 5
A.
Every 2 minutes, for 6 minutes (3 sets) of:
2 Clean Lift-Offs + Power Clean
Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets) of:
Clean x 3 reps
B.
Every 3 minutes, for 15 minutes (5 sets) for times:
15/10 Calories of Assault Bike
10 Toes to Bar
5 Devil’s Presses (50/35 lb DBs)
Note times for each set and sum them for total working time – goal is lowest working time. Note how you approached this, and if possible, why times per set varied (if they did).
Worked up to 150 PC
Hit each set in the EMOM between 1:45 – 2:00
40lb Dbs for Devil Press
A1. 95#-115#-135#
A2. 95#-115#-3×135#
B. echo bike and 35# dbs
1:50-1:48-1:53-1:58-2:02
took it light hurt my back last thurs this went well.
A. Up to 95%
B. 1:28-1:27-1:27-1:30-1:33 Rx
A. 50-60-60/60.5×2/70×3
185#
1:53/1:55/1:48/1:50/2:00 rx
A.
Part 1. 185#
Part 2. 205#
B.
1:37/1:50/2:17/2:40/2:43
85-115/95-130
1:29/1:26/1:26/1:25/1:23
Aim for equal work/rest, ub reps. Goal to not slow down so first rnd conservative, 2nd 3rd steady, 4th 5th push pace