Workout of the Day
A.
Three sets, for speed & efficiency of individual movements, not the full set, of:
15′ Rope Climb x 2 reps
Double-Unders x 50 reps
Kipping Handstand Push-Ups x 10 reps
Toes to Bar x 10 reps
B.
Take 10-15 minutes to build to a heavy-ish Clean & Jerk
C.
Four sets of:
Overhead Squat x 3 reps
Take these from the rack.
D.
For time:
Row 1000 Meters
50 Thrusters
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A.
done, DU were good, rope climb’s are still slow, just working on being efficient.
B.
worked up to 165
C.
125/145/155/165
D.
6:04
B. 315, felt good, been 3 weeks since going heavy on c&j
C. 225×3, 255×3, 275×3, 295×2
D. 5:10
B. Worked to 265
C. Worked to 185
D. 4:53 paused a few times on thrusters
A.
100 double unders
50 hspu
50 ttb
Hit this with my partner as this is our event for regionals
5:00
B.
265#
felt very weak today in the jerk, form still felt good.
C.
225 (f),225,225(f),225
Was at 245 when we ran through the event over the weekend, just felt tired overhead
D.
Re-did part A again with my partner
4:49
We are very happy with this, transitions were smooth.
I’m happy with it too!!! Nice work you guys!
A. Complete
B. 275# 285(f) Could definitely tell I haven’t done this in a while.
C. 205×3, 225×3, 255×2, 255×2, 255×1 (frustrated)
D. 4:45 Maybe it was all the work prior, but my quads locked up worse than they ever have after this! Worse than any Fran I’ve ever done. Hope that doesn’t happen at Regionals!
A) Done
B) Skipped
C) felt off today. 245×1 Didn’t mob enough before hand. Need to warm up better also.
D) 5:24 rowed a 3:30 a bit slow on thrusters paused 5-6 times.
Fun!