Workout of the Day
A.
Three sets of:
315/205 lb Deadlift x 6 reps
Rest as needed
Work to establish good speed, while maintaining perfect mechanics.
B.
Three sets for speed & efficiency of:
20 Wall Ball Shots (20/14 lb)
20 Chest-to-Bar Pull-Ups
Rest as needed
C.
For time:
50 Alternating Pistols
50 Alternating DB Snatch (70/50 lbs)
D.
For time:
Row 1000 Meters
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A.
Complete
B.
Done, tried to blur the line on movement on WB to move a little faster. All C2B UB felt very fast and smooth on these with the rest inbetween.
C.
4:29
Pistols were great, DB snatches started hurting around 30
D.
3:24
A. Complete
B. didn’t keep track of times. But all UB with no break in transition. CTB pullups feel slower than normal…
C. 4:35
D. 3:29
A.
Done
B.
1:20/1:19/1:17
C.
6:30
D.
3:24
A. complete
B. 1: 08 1: 09 1: 08
C. 5: 32 done with 70# kettle bell
D. 3:14
A.
done, deadlifts felt good
B.
didn’t time the sets, but all wall balls were ub and c2b was all unbroken butterfly.
C.
skipped this one because I still have a small pain when doing pistols, wanted to rest it another day.
D.
4:01
A) Done
B) 1:31, 1:30, 1:14
-All three Wbs UB. First two sets of C2B 10-5-5. Last set of C2B UB
C) 8:58
-Finished the pistols at 2:24. The workout will depend on those DB snatches
D) 3:40
-Ok with this pace. I’d like to shave 10 seconds or so off however.
A) done at 10 reps.
B) 1:01. 1:14. 1:24.
C) 6:45
D) 3:21
Done with 75# DB
A. Done
B. 3:25, 2:25, 2:37
C. 11:02
D. 4:05