Dynamic Mobility, Activation and Warm-Up
Banded Ankle Floss x 15-20 pulses per side
Banded Hip Flexor Stretch x 45 seconds per side
Banded Scarecrow x 60 seconds
and then …
Two sets of:
PVC Pipe Pass Thrus x 15 reps
Overhead Squats x 10 reps
Press Behind Neck x 5 reps
and then …
Three sets of:
Handplank Lateral Walks x 15 meters
Single-Unders x 30 reps/Double-Unders x 10 reps
A.
Four sets of:
Tall Snatch x 2 reps
Rest as needed (for technique, not weight)
and then …
In 20 minutes, build to a 2-RM Snatch
*Suggested loading:
Set 1 – 3 reps @ 65%
Set 2 – 2 reps @ 70%
Set 3 – 2 reps @ 73%
Set 4 – 2 reps @ 76%
Set 5 – 2 reps @ 79%
Set 6 – 2 reps @ 82%
Set 7-8 – 2 reps @ 85%+
B.
Back Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
Rest 2-3 minutes between sets.
C.
35-49:
Three sets for times of:
20 Burpee Box Jump Overs (24/20″)
15 Chest-to-Bar Pull-Ups
10 Thrusters (135/95 lbs)
25/20 Calorie Row
Rest 4 minutes
**35-39: Please complete 4 sets**
50-54:
Three sets for times of:
20 Burpee Box Jump Overs (24/20″)
12 Chest-to-Bar Pull-Ups
6 Thrusters (135/95 lbs)
25/20 Calorie Row
Rest 4 minutes
55-59:
Three sets for times of:
20 Burpee Box Jump/Step Overs (24/20″)
10 Chest-to-Bar Pull-Ups
5 Thrusters (95/65 lbs)
20/15 Calorie Row
Rest 4 minutes
60+:
Three sets for times of:
20 Burpee Box Jump/Step Overs (24/20″)
10 Chin-Over-The-Bar Pull-Ups
5 Thrusters (85/55 lbs)
20/15 Calorie Row
Rest 4 minutes
Note:
Push the pace on the bupree box jump/step overs! Trust that your conditioning is there and know that your legs get a rest with the pull-ups. 🙂 Breathe during your pull-ups so that you can transition quickly to your thrusters. Check out this article
to help make your thrusters your best friend in this workout.
D.
Three sets of:
GHD Sit-Ups x 10-12 reps
Rest 60 seconds
Reverse Snow Angels x 15 slow and controlled reps
Rest 60 seconds
Optional Rowing Session
For times:
Row 2000 Meters
Rest 3 minutes
Row 1500 Meters
Rest 3 minutes
Row 1000 Meters
Rest 3 minutes
Row 500 Meters
This is a classic rowing workout that from Concept 2. Please enjoy!
Warm up and mobility – done
A1. Skipped. Was pressed for time this morning after coaching 6AM.
A2. 2 reps at 80, 85, 90, 90, 95, 100, and 105
B. 215, 230, 240, 230, 240, 255
C. 5:39. Only had time for one set.
Today I had: A. 3 Sets: rest as needed 10 Hang squat clean 75lbs 8 BFB 6 Hang squat clean 95lbs 4 BFB 2 Hang squat clean 115lbs *no clips. just throw 10’s on each side as you go. B. EMOM 20: Odd: 2 Back squat heavy, no gear Even: 2 TGU C. 2 Rounds: 500m row 35 Wall Balls 20 Suitcase DL 53’s 5 PC 135lbs Whew ! Great day . ? A. This was hard and fun! Times: 2:53/ 2:52/ 2:57. Unbroken . ? B. Squats at 180 and tgu with 26# kb. Squats felt hard today, some… Read more »
DMA – done
A1. PVC, 15, 35, 45
A2. 85 (3), 95 (2), 100 (2), 103 (2), 107 (2), 111 (2), 115 (2)
B. 170 (3), 180 (2), 190 (1), 180 (3), 190 (2), 200 (1)
C. 4:24, 4:26, 4:30
D. done
Optional Rowing Session
8:28, 6:18.7, 4:11.7, 2:00.9
A: snatch 2 @100# one was full squat and 1 had to take into the squat, ive gotten 110 power one time before and usually 105 is my 1rm for power snatch. So i was happy with 2 🙂
B: up to 225# is my 90%
C: My day turned to doo doo and i was super short on time. Did this as a 3rft… horrible! 17:35 and i did butterfly pullups vs c2b. (First time butterfly since i was having problems with my teres…fine today
A. 215 for a double. 225 for a single.
B. 285,305,325. 305,325,345.
C. 4:30, 4:51, 5:56, 6:16. C2B and Thrusters UB. BBJO hardest part. Tough workout.
D. Done. 3×20 GHD.
DMA) done
A) 145,155,165,175,185,195,205
B)295-3reps
315-2rrps
335-1rep
315-3reps
335-2reps
355- 1 rep
C)4:14/4:38/4:51
Was unbroken on everything. Row seemed to be the worse for me
D) done