A.
Complete, not for time:
4 L-Seated Rope Climbs
6 Legless Rope Climbs
8 Rope Climbs
Use this time to practice technique and a quick descent on your rope climbs. Tap the top crossbeam and learn to drop quickly while maintaining control. This may mean only dropping 1-2 feet at a time right now to get comfortable, and then build to longer drops and re-grips. For some it may not be necessary to wrap your feet before you drop. If you wear pants, try dropping and squeezing with your thighs.
B.
Every minute, on the minute, for 10 minutes (5 sets):
Odd Minutes: 15 Deadlifts (225/155 lbs)
Even Minutes: 13-15 Bar Facing Burpees
C.
Complete rounds of 21, 15 and 9 calories for time of:
Row or Bike Erg
Ski-Erg
Assault Bike
Rest 2 minutes after completing the complete set of 21, 15 and 9 cals, and repeat for a total of THREE SETS.
*If you do not have access to a Ski-Erg perform Dumbbell Ground to Overhead (35/25 lb DBs).
D.
Three sets of:
Weighted GHD Hip Extensions x 20 reps @ 1010
(place barbell on back or hold plate on chest with crossed arms)
Rest as needed
Tall Kneeling Palloff Press x 10 reps @ 2020
Rest as needed
A: Done. modified.
B: Done. 55kg deadlift, 15 burpees.
C: done. 10:38, 11:08, 11:12
D: done
A/ done ouch!!
B/done 12 DL and 10 bar facing burpees each rounds
C/ still wait for AB/rowers and ski eeg delivery so sub for
3×21/15/9
Sdhp (35kg)
DB snatch (15kg)
Walk balls (9kg)
6’30/7’40/8’
Thanks.. so happy to stick to the program again see you friday ?
A-done
B-RX 15dl 15 bf burpees
C-8:40-9:20-9:00
D-done
Tas forte
Hahaha obrigado ?vais seguir o planeamento?
A. Done
B. Done RX, 13 bar facing burpees per set
C. Skip due to time
D. Done
1 mile bike up and down, 0.50 mile run on Air runner, band aparts, Strict pull ups 8/7/7, push ups 14/14/10, High ring pull ups, good mornings, tricep work, lunges, lat pull downs
B. 7 reps each
C. Did just the set of 21. Stopped here
Grip work, Ab, Free coaching Push jerk
A. Done
Some deadlift before the emom: 150×2, 155×2, 160×2 (@90%)
B. Impossible to me hold the reps. First round 15/13, deadlifts unbroken, then went down till 10/10 for the last 5 or 6 minutes. Not explosive enough today
C. 8:28, 7:56, 8:58. Painful but tasty hahah
D. Done 15 kg plate
A. Skipped – don’t want to make my ripped hand worse
B. Completed – Rx
C. 5:50/6:28/6:57 Rx with DB’s, don’t have a ski erg
D. Completed
A. done
B. done, 10 x 125 DL, back has been barking lately & 8 BFB
C. Rx except for the ski erg, did 25lb DB G2OH, 14:42
D. done, did SLDL w/25 lb db instead with palloff press