PERFORMANCE
Warm-Up.
Squat Therapy x 10 reps @ 3211 tempo
Supinated Grip Static Hang x 60 seconds (accumulate if needed)
Perfect Stretch x 10 steps
Pronated Grip Static Hang x 60 seconds (accumulate if needed)
Bear Crawl x 20 steps forward + 20 steps backward
Squat Therapy x 10 reps @ 3211 tempo
Followed by…
(Nasal Breathing Only)
30 Seconds Assault Bike
Over/Under Barbell x 3 reps in each direction
20 Seconds Assault Bike
Over/Under Barbell x 3 reps in each direction
10 Seconds Assault Bike
Over/Under Barbell x 3 reps in each direction
Then…
A.
Every 2 minutes, for 20 minutes (10 sets):
Clean + Front Squat + Jerk
Build to approximately 90% of your 1-RM Clean & Jerk.
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 results to August 10, 2021.
11:49 RX ????
A. Worked up to 140#
I’m working out on a broken or smashed toe, so was doing push jerks.
Tried 145#, but missed the jerk. I was close, but didn’t want to force it.
B. 14:37 Rx; 1 min faster than last time.
A. 95-115-135-145-155-165-175-185 (90%) stopped there
B. rx 13:33
A. Worked up to 140 – 140 felt better than 130.
B. RX 10:26
Manned up and did 35# DBs even though I really wanted to do 25’s. Last time I finished in 9:00, but not disappointed as I did 25’s last time.
A). Worked up to 175
B). Subbed Row for AB – 11:00 with 35# BD’s
A. Complex up to 165
B. Cals done on rower: 30, 25, 20, 15 to be closer to the AB. DP done with 44 lb kb
12:49
A. Worked up to 185lbs
B. 13:09 (35# DB)
A. Worked up to 140#
B. 11:05- 1 second slower than last time ????
Great work Anika! Strong on A and you were so fast on B!
A. Worked up to 190#
B. 10:40 w 35#db (on AB at Fit)
A.
Emom 1:15
Clean front squat jerk
135 165 185 205 215
215 225 235 235 245
B.
24 cal row
12 dp 35s
20
10
16
8
12
6
9:29
@14:58 RX
Started with some back and biceps bodybuilding for 30 mins
A: 115->160
B: 10:40 at the lower Rx. Never done devil press before but I kind of enjoyed them
Fun workout!