Warm-Up | Performance
Two sets of:
:60 Seconds of Bike
Passive Supinated Grip Hang on Pull-up Bar x 60 seconds
Prone Plank x :30 seconds
Followed by…
Two sets of:
Front Rack Kettlebell Carry x 50 feet
Front Rack + Left Kettlebell Overhead Carry x 50 feet
Front Rack + Right Kettlebell Overhead Carry x 50 feet
Double Kettlebell Overhead Carry x 50 feet
Then…
A.
Every 90 Seconds, for 3 minutes (2 sets):
Press in Split Jerk Position x 5 reps
B.
Every 2:30 minutes, for 15 minutes (6 sets):
Split Jerk x 2 reps
*Sets 1-2 = @ 80% of 1-RM
*Sets 3-4 = @ 85%
*Sets 5-6 = @ 90%
C.
Complete as many rounds and reps as possible in 12 minutes of:
15/10 Calories of Assault Bike
15 Pull-Ups
15 Push Presses (115/75 lbs)
125/130/135*1 (unloaded bar operating on auto pilot)
4+15
A. Ok
B. Ok
C. 4 rounds. Row instead of bike
Jerk: #85
3rnds +1 cal
Sitted pull ups, rx the rest
A) 65/75
B) 145(2)/155(2)/160(2)
C) Made up yesterday’s metcon:
AMRAP12: 40 DUs/12 HPCl, 75#/12 Front rack Rev Lunges alt, 75#
7 rds even
Only one trip on DUs, which is a big deal in my world. 😜
Jerk :
– 90kg
– 95kg
– 100kg
Met-con :
4+4,2 cal