Aerobic Primer Work @ 70-75%
For 10 minutes at 70-75% effort:
15/10 Calorie Row
10 Hanging Scap Retraction
5 Strict Pull-Ups
30 Double-Unders
10 Jumping Air Squats
Rest 2 minutes, and then. . .
One set at desired workout pace:
10 Chest-to-Bar Pull-Ups
10 Push Ups
30 Double Under
10 Single-Arm Overhead Walking Lunge (70/50 lbs; 5 each side)
A.
Four sets of:
Pause Deadlifts x 8 reps @ 62.5%
Rest 2 minutes
Pause for 2-3 seconds at the knee then continue to pull to lockout.
B.
For time:
Three rounds of:
30 Chest-to-Bar Pull-Ups
30 Push Ups
Immediately followed by. . .
Three rounds of:
100 Double Unders
100-Foot Single-Arm Dumbbell Overhead Walking Lunge (70/50 lbs – 50-foot each arm)
Immediately followed by. . .
25/18 Calorie Assault Bike
10 Strict Handstand Push-Ups to 6″/4″ Deficit
25 Double Dumbbell Front Squats (70/50 lbs)
10 Strict Handstand Push-Ups to 6″/4″ Deficit
25/18 Calorie Assault Bike
C.
Three sets of:
Alternating Single-Arm Arnold Press x 14-16 reps
Immediately followed by. . .
30 Banded Triceps Push Downs
Rest 60 seconds
Gorilla Rows x 12-14 reps
Immediately followed by. . .
Kneeling Straight Arm Press Downs x 20 @ 1121
Rest as needed
D.
Two sets for times of:
800 Meter Run
60 Wall Ball Shots (20/14lb.)
40 Alternating Dumbbell Snatches (50/35 lbs)
20 Wall Ball Shots (30/20 lbs)
100 Double-Unders
Rest 6 minutes
Compare result to August 12, 2020.
Strength Accessory Option
A.
Three sets of:
GHD Supine Plank x 30 seconds
Rest 60 seconds
Suitcase Carry x 100 Feet each side
Rest 60 seconds
Chinese Kettlebell Row x 8-12 reps @ 2221
Rest as needed
B.
Three sets of:
Banded Russian Twists x 30 seconds each side
Rest 30 seconds
Hanging Knee Raise x 20 reps
Rest 60 seconds
Running Endurance Option
800 Meter Warm-Up Run
Followed by. . .
Two sets of:
Run 200 Meters @ 80-85%
Rest as needed
Followed by. . .
“1-Mile Time Trial”
For time:
Run 1600 Meters
Compare results with week of April 13, 2020.
Followed by. . .
800 Meter Warm-Down Run
Rowing Endurance Option
Four or Five sets of:
Row 1000 Meters @ 105-110% of your 2k PR pace
Rest 3-4 minutes
We will be re-testing your 2000 meter row next week (last tested on week of April 27). Accordingly, row these 5-10% faster than the pace you held for your 2k PR.
Pts. warm up Done. A. Deadlifts @ 107kg. B. Had a long day at work so took this workout as one to just slowly chip away and enjoy moving. First 3 round part 11:35 Kept moving started with sets of 5 towards the end this turned into 3s and 2s Every new set started with 5s again. Second 3 round part 15:17 The 20kg db is humbling, very much so on my weaker left side. Double unders are a break to breath but your shoulders dont get a break. Last part. 13:34 Started this rx but had to scale after… Read more »
Control what you can control over the next few days. Eat well, sleep and dial in some extra mobility to get your body and mind right to attack the next cycle!
PM Session: A. Every 2 minutes, for 10 minutes (5 sets): Clean & Jerk x 3 reps @ 65% of 1-RM – 185 B. Two sets for times of: 600 Meter Assault Run 60 Wall Ball Shots (20/14 lbs) 40 Alternating Dumbbell Snatches (50/35 lbs) 20 Wall Ball Shots (30/20 lbs) 100 Double-Unders Rest 6 minutes 1 – 0:00 – 10:29 (10:29) Run = 3:14 WBs = 60 (2:30) DBs = 40 (2:08) WBs = 20 (1:12) DUs = 100 (1:26) 2 – 16:29 – 28:18 (11:49) Run = 3:30 WBs = 40/10/10 (3:11) DBs = 40 (2:03) WBs… Read more »
That seconds set got you! Just need to stay checked in when it starts to get tough. Solid days work!