PERFORMANCE
Warm-Up.
Three rounds of:
Row x 200m
Dumbbell Kang Squat x 10 reps
Dumbbell Push Press x 5 reps, right into
Dumbbell Waiter’s Carry x 50 feet per side
Kip Swing or Ring Swing x 10 reps
Then…
A.
With a continuous running clock, perform the following for times:
0:00 – 1000 Meter Row
5:00 – 75 Shoulder to Overhead (115/75 lbs)
10:00 – 15 Ring Muscle-Ups or 30 Strict Pull-Ups
15:00 – 75 Dumbbell Thrusters (35/25 lbs)
20:00 – 75 Box Jump-Overs (24″/20″)
25:00 – 800 Meter Run
Tendinitis got me half way through. Thought I could push it out but Health said no.
Anyways
1000m row – 3:30
75 push press (115) – 4:30
30 pull ups *5 pull ups, 30 lat pull down* 1:30
30 thrusters * 30 back squats (75) 2:34
75 BJO – 4:30
800m run- 4:29
Time for arm massage.
Capped on:
70 s2oh
48 db thrusters 35s
Baseline test!
2:33, 2:34, 2:26, 2:39, 2:32, 2:52
Nearly two minutes better than last time which was the worst in awhile. This time isn’t close to my best. Pleased with how it went though.
Additional work:
4 rounds
Ring holds at catch and top position. Dead hang from pull-up bar.
Core stability work: in place marching with a 44 lb kb held in one arm by two short bands. 30 steps each arm.
A) row – complete
S2O – complete w 75
Pull up – complete. Unassisted f 20, band last 10
Thruster – 60 with 75 barbell
BJ – 65
Run – complete 4:10
Row 3:37
Over head 3:24 x 115lbs 18, 20,12,12, 8, 5
Strict pull ups 2:41 8,6,6,5,5
Thrusters w/35lb 12, 12, 8, 8, 8, 8 DNF
Up n overs 24inch 4:10
1000meter 3:47
A. Every 5 minutes
1000m Ski Erg – 4:40
75 Shoulder to OH @ 75# – DNF (50 reps)
30 Strict Pull Ups – 3:49
75 DB Thrusters @ 25# – DNF (50 reps)
75 Box Jump Overs – 4:13
800m Run – TM – 4:39
Good work as always! I’m not functioning that early on a weekend much less getting in a good workout!