Workout of the Day
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A.
Three sets for efficiency of movement, not time, of:
15′ Rope Climb x 2 reps
Double-Unders x 50 reps
Kipping Handstand Push-Ups x 10 reps
Toes to Bar x 10 reps
B.
Take 10-15 minutes to build to a heavy-ish Clean & Jerk
C.
Four sets of:
Overhead Squat x 3 reps
Rest as needed
Take these from the rack.
D.
For time:
Row 1000 Meters
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A- All complete UB
B- Worked up to 255.
C- Completed at 255 but failed first couple of attempts.
D- 3:15 (4s PR from over 3 years ago)- Definitely not going this pace at regionals, lmao.
A- All complete UB
Deficit HSPU’s 2×25’s to abmat
B- worked upto 245 stayed there for 10reps to work on technique
C- 205/215/230/240/250 No misses/ New 3rm by 25#
D- 3:19 Maybe paced the middle a bit to much and started sprint late at the end.
A.
All done, felt great
B.
did 4 reps at 135lbs felt good
C.
Stayed at 110 worked on technique of split jerk behind neck. Split jerk was BOMBER, way better than the regular jerk.
D.
4min 14 sec, new PR!!!!!
A.
all done. Worked on rope climb technique. Definitely getting better.
B.
Went light here. 95, 135, 155, 185, 205, 225.
C.
185, 195, 205, 215 PR, 225 PR. YAY!!!! new starting spot. gotta get more comfortable with this weight.
D.
3:32. forgot how much this kills.
Congrats Jon on PR… Open with that 🙂
A.all unbroken and the hspu on 45lb plates to abmat
B.225 for reps this weight is super comfortable no belts trying gloves to see for rope climbs.
C.225,250,265×2
D.3:22
A) Done without the DUs due to achilles tendon
B) Went to 135lbs and stopped (achilles tendon)
C) 125/130 (failed 3rd rep) /130 / 135 (PR!)
D) 4:16 (not very fast and that was me giving it my all….lol!)
Yeay Dom we are like twins 🙂 same numbers all the time. I love it. xx