A.
Two sets of:
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Hindu Push-Ups x 10 reps
Rest 15 seconds
Bottom’s Up Kettlebell Press x 5 reps each side
Rest 15 seconds
Single-Arm Overhead Kettlebell Cossack Squat x 8 reps each leg @ 2111
Rest 15 seconds
GHD Hip Extension x 8 reps @ 2012
(focus on glute activation and maintaining a hollow position)
Rest as needed
B.
Build to today’s heavy…
Hang Clean + Front Squat + Jerk
C.
Every 90 seconds, for 18 minutes (3 sets each) of:
Station 1 – Left Leg Bulgarian Split Squat x 8-10 reps @ 31X1
Station 2 – Right Leg Bulgarian Split Squat x 8-10 reps @ 31X1
Station 3 – Ab Wheel or Barbell Roll-Outs x 8-10 reps @ 3010
Station 4 – Reverse Snow Angels x 15 reps @ 2020
D.
Every minute, on the minute, for 10 minutes:
7 Burpee Dumbbell Thrusters (35/25 lbs)
When the running clock reaches 15:00…
E.
Two rounds for total time of:
800 Meter Run
Rest 60 seconds
400 Meter Run
Rest 60 seconds
200 Meter Run
Rest 60 seconds
A.done
B. 80kg
C.done 40 kg Bulgarian split squat
D.done
E. 09:40
B. Up to 220, clean / squat felt good, jerk a little shaky
C. 10 BSS @115 / 10 rollouts / 17 rsa, went every minute
D. 7 the first two minutes, then 5 the rest of the way. Then rested a couple minutes and made up the 16 missed reps after.
E. 15:12 total
splits 3:08 1:30 0:41 / 2:54 1:26 0:42
That 800m route might be a little short 🙂
iron scap
Great workout thanks!
B. Up to 265. Happy with this.
C. Done with 35,45,55 DBs.
D. Done.
E. On Air Runner. 800: 3:46, 3:39. 400: 1:46, 1:43. 200: :51, :47.
B. Up to 160
D. Done(ish)…only got 6 on the last 2 rounds.
E. 18:50
A.done kettlebell 24 kg
B.up to 100kg 105kg failed the jerk
C.done kettlebells 32kg Bulgarian split squat
D.done
E.18:30 min ap
A. Done
B. 225 lbs
C. Done
D. Done Only 4 Burpees in the minutes 7-8-9
E. 18:02
A) up to 320
B) done 45-55/
C) 17:40ish. Didn’t have time to warm up and cramped about 350. Loosened up after the first 400
B: Up to 295#
D: Done rx, 45-52sec per round
E: 15:15 total. Only go 800 times, they were 3:08 & 2:52
A. Done
B. Up to 145
C. Done
D. RX Done. Not nearly as bad as I anticipated. Each round done in 35-42 sec.
E. 17:35.
A. Skipped
B. Up to 185 successfully, 195 for the hang clean (max is 200) and front squat but failed the jerk.
C. Done
D. Done with 30#
E. 18:07 total
Rnd1- 3:40/1:40/:48
Rnd2- 3:48/1:20/:40
A. 6×3 backsquats@192.5
B. Up to 140
C. Done
D. Bench 6×3@142.5
E. Deadlift 3RM@222.5 then 2×3@217.5
A. Done
B. Up to 105Kg. Not feeling it today on the jerks.
C. Done. 32Kg KB for BSS.
D. Done with 17.5Kg, closest I have. Scaled to 5 reps after min 7. This was just a little spicy. ?
E. 16:19
A. Done
B.135/155/175/185/210/225/245/260/265/270 missed jerk
C. Done
D. 4 Rounds of 7 then 6 Rounds of 5 reps.
E. 19:07
A. Done
B. Up to 255
C.done
D. Did 5 reps sore back
E. 19:00 total
Need to start using those legs more instead of pulling with your back!
A. Done.
B. Up to 275.
C. Done 45/45/55# DBs.
D. Done, woof. 7/6/5/5/5/5/5/5/5/7 reps Rx. Want to try this again using a different technique, I kept having to move the DBs in and out of my stance. Annoying.
E. 3:33/1:37/:47/3:30/1:33/:47. Happy with this.
Good push on those runs!
A) Done
B) up to 275
C) done w/35lb DBs. This fires up my adductor a bit.
D) done Rx! Holy mental grind. As I was outside drooling on myself JV said “2min”. Didn’t realize we were on a running clock. That took a piece of my soul.
E) 3:29/1:34/:44/3:24/1:27/:42 – 15:10 total
This was a fun one! Did everyone complete it RX?
Wouldn’t have made it this far alone!
A. Done
B. 275/failed the jerk on 285
C. Will do later
D. Emom done did 5 reps each min
Total time 18:37
A) Done
B) 245#
C) Done
D) Done. Scaled to 5 reps after 5 minutes. Back pump
E) Total time: 16:40
A.)✔
B.)180# failed the 190# jerk that’s a new hang clean PR
C.)70# split squats
D.) Did 5-7 each time @ 25# and ouch .
18:05 for the total run time.
Also did the run on treadmill and all splits were faster than the first round.
Congrats on the Hang Clean Pr!
A) done
B) worked up to 205. Missed a couple of hang cleans at 215
D) Round 1-5 was RX. Skipped minute 6 and then did 6 reps the last 4 minutes. Way harder than I thought it would be.
E) 19:10 total time
C) done