Warm-Up | Performance
Three sets of:
2 Minute Machine Warm Up
30 Second Burpees
30 Second Overhead Dumbbell Carry
50 Foot Walking Lunge
30 Second Squat Hold
Then …
Three rounds for time of:
800 Meter Run
24 Toes to Bar
12 Overhead Squats (135/95 lbs)
Take the overhead squats from the floor. Overhead squat weight should be such that you are able to complete at least your first round in two sets or less. Toes to bar should be done in three sets or less; please adjust reps and loading as needed to maintain the right stimulus.
Ttb
15/9
20/4
16/6/2
Ohs
UBX3
20:21
A. 25:13 RX
800m was on a FreeRunner.
TTB were 2-3 sets, that had more to do with the sweaty hands than fatigue.
First set of OHS 3 sets, last two were UB.
I tried to pace this as a “zone 2”, trying to sleep control of the HR. My runs were a little slower because of that, but that’s alright with me for this one.
19:54
T2B in sets of 8. Held that for the first two rds and then my hip flexors tapped out at 14 on rd 3. Had to manage the panic as time got closer to 20 mins. Lol.
All OHS UB.
23:15 using ab-wheel instead of ttb
ohs were ub, 11+1 (shoulders gave out), ub
wow, brutal wk so far and these ohs after monday and yesterday were devious as hell
been following but hadn’t been posting since i tore atfl in left ankle aug ‘22, miss all in this community, love having seen some new names come in – hope everyone is well