Warm-Up | Performance
One set of:
Row x 500m, nasal breathing only
Two sets of:
Dumbbell Suitcase Deadlift x 8 reps, right
Dumbbell Waiter’s Carry x 50 feet, right
Dumbbell Suitcase Deadlift x 8 reps, left
Dumbbell Waiter’s Carry x 50 feet, left
Followed by…
If working on the Performance track, also complete one to two sets of:
“Hunter’s Clean Warm-up”
Clean Grip Romanian Deadlift x 5 reps
Clean Pull x 5 reps
Front Squat x 5 reps
Hang Clean & Push Press x 5
Clean & Push Jerk x 5
Power Clean & Push Jerk x 5
Clean & Jerk x 5
Then…
A.
Five sets of:
Barbell Z-Press x 5 reps
Rest 75 seconds
Weighted Strict Pull-Up x 5 reps
Rest 75 seconds
Build over the course of the five sets to today’s heavy 5-RM for both movements.
B.
Four rounds for time of:
500 Meter Row or 30/22 Calories of Assault Bike
12 Ground to Overhead (115/75 lbs)
12 Chest-to-Bar Pull-Ups
A.
Pullups 25-35-40-45×4-25
z press 65-75-85-95-100
B. echo bike and scaled to 105# 22:34. Row would have bee way easier. echo took 2:10 usually I can maintain sub 2 min on rows in this sort of workout.
65/75/85/85/95
10/15/20/25/25
Row
16:53
A. Ok
B. 17:52 scaled to 40kg bb & pull-up
A.
Z-press 95/115/115/135/135
W. Pull-ups 25/25/25/45/35
B.
17:44 RX (row)
A.
Z press- 55#/65/75/80/80
Pull-ups- 2.5#/5/7.5/10/10
B. Only had time for 3 rounds:
15:00 on the dot- done with 22 cal bike and regular kipping pull-ups.
A: 85 lbs for z press
15 lb weighted pull up