Partner T-Spine Stretch x 30 seconds each partner
Band Assisted Hamstring Floss
x 15 pulses per leg
and then …
Leg Reach x 5 reps
and then …
Barbell Warm-Up
Two sets of:
Barbell Press x 5 reps
Barbell Push-Press x 5 reps
Barbell Power Jerks x 5 reps
Barbell Split Jerks x 5 reps
A.
Every 2 minutes, for 12 minutes, complete:
Jerk Dip + Jerk
Start at 70% and build in weight over the course of the 6 sets
B.
Every 2 minutes, for 12 minutes (6 sets) of:
Box Squat x 1 reps @ 90-95%
Followed by…
Three sets of:
Wide-Stance Low Bar Back Squat x 3 reps @ 33X1 @ 70% of 1-RM Box Squat
(focus on speed on the way up after the 3-second pause in the bottom)
Rest as needed
C.
35-54:
Two sets for times of:
Row 2000/1500 Meters
30 Chest-to-Bar Pull-Ups
Run 800 meters
30 Toes-to-Bar
150 Double Unders
30 Burpees
Rest until the running clock reaches 25:00.
55+:
Two sets for times of:
Row 1500/1000 Meters
20 Chest-to-Bar Pull-Ups
Run 800 meters
20 Toes-to-Bar
150 Double Unders
30 Burpees
Rest until the running clock reaches 25:00.
Note both times and total working time: e.g., 17:32 + 17:41 = 34:13
C 16:58 & 17:?? Sorry my white board got erased before I wrote the times down. Scaled with push ups and V-ups. Hurts to hang so taking a break. Sad to miss A. & B.
A. 245
B. 295
C. Arrived at 615..Doors closed at 7pm at The Invictus downtown, got kicked out
A: 255. Failed 265 twice. Felt weak today.
B: 18:52, 19:44 tough one. stations and run were not ideal but kept moving. Wasn’t a good day. This one whooped me and not sure why.
warm up done,
A. 150-200
B. 215-230, 165 low bar tempo
C. 16:54 + 17:15 = 34:09
kept 2 sets on the c2b and t2b first round, then 3 sets on 2nd. Run included a 100m hill.