PERFORMANCE
Warm-Up.
Two sets of:
Run x 200m
Frog Rocks x 60 seconds
PVC-Weighted Cross-Bench Pull-Over x 60 seconds
Followed by…
Two sets of:
PVC Overhead Squat x 10 reps, 1 second pause in bottom of each rep
Pike Pulse x 20 reps
Then…
“Keep it Steady”
Three rounds for time of:
800 Meter Run
10 Overhead Squats (155/105 lbs)
15 Burpees Over the Barbell
20 Toes to Bar
Compare results to January 16, 2023.
Subbed 40 cal echo bike for run because it’s snowing 😫 and only did 65# on oh squats because I’m really bad at those.
24:26
Where is today’s workout?
No workout posted for 4/18..so went with
A. Hang Snatch x 2
55#, 60,65,70,75,80,85,85,65,65
***85# got a little wonky, so dropped back to 65 where it feels the best!
B. AMRAP 20 min – 3 rounds + 42 reps
20 Cal AB – 1:56, 2:10, 2:15, 2:24
20 Alt DB Snatch @ 35# – all UB
20 Wall Ball Shots @ 14#/9′ – 10/10 all rounds
24:41 Rx
Had to modify to adjust for a very bruised butt.
3RFT
800m run
10 Hang snatch @ 75
15 BOB
20 GHD
23:13
30:37
22:56 RX
3 out of 4 of these movements are ones that I really need to work on. Didn’t like this workout a whole bunch, but certainly appreciated it. And now I feel super accomplished!
25:07 RX
8:15-8:30/round
I’m not a good runner :/
A. Keep it Steady
3 Rounds – Not RX 27:49
800m Run – TM (total run time 13:47)
10 OH Squats @ 85# – all UB
15 BOBB – all UB
20 T2B – 15/5, UB, 10/10
***Forgot how brutal this one gets…did have a short amount of walking in the last run just to bring the heart rate down a bit.