PERFORMANCE
Warm-Up
Two sets of:
Run x 200m
Hanging Knee Raise Hold x 30 seconds
Kettlebell Goblet Squat Hold x 30 seconds
Followed by…
Two sets of:
Single-Arm Dumbbell Overhead Reverse Lunge x 8 reps, alternating
Dumbbell Kang Squat x 6 reps
Dumbbell Goblet Squat x 4 reps
Jumping Squat x 2 reps (take a moment between reps, perform for max height)
Then…
A.
Every 90 seconds, for 15 minutes (10 sets) of:
Hang Snatch from Mid-Patella x 2 reps
Let mechanics dictate the load, but it should be heavier than last week. Focus should be on getting full extension and receiving in a low and stable position under the barbell.
B.
Every 4 minutes, for 16 minutes (4 sets) for times:
20/15 Calories of Assault Bike
8 Squat Snatches (135/95 lbs)
It’s been a week sick MOnday and Tuesday nights Tuesday Wed. did some climbing gym Friday. Finally hit this today.
A. 95-105-110-110-120-120-125-125-130-135
B. 20 cal ebike and 95# 2:28-2:42-3:00-2:37 really hard to find the right pace for the bike 59 sec 1:05, 1:10,1:13 I think if I had stayed at 1:10 ish starting out I would have done best.
Strict press
Six sets of 3 at 115
Pull-up dead hang 20-30 second
2 min rest
Every 2 minutes, for 16 minutes (8 sets) for max reps of:
40 Double-Unders
12 Dumbbell Push Presses (50/35 lb DBs)
Max Reps of Wall Walks
I viewed this metcon as do 1 wall walk and rest with the goal of finishing each round with 1. I’d rest afterwards. Thankfully I made that goal. Wall walks aren’t my friend and the push press volume got intense too.
Warm up: ✅
A:
95-105-115-125-135-145-155-165-185-205
B:
1:52
1:55
1:58
1:53
2 mile run
Snatches we’re multiple sets at 95-115-135
Workout was
Echo bike 17 cal
8 squat snatch at 95
Not slow, but not for time. Too technical, and not a games athlete to care enough.
A. 95×8, 75×2
B. ~2:10-2:20 per round
Yesterdays – only part A
E2M for 18 min
Death March x 20 – 20 / 25 / 30# DBs
Parallette Shoot Throughs x 15
Sup Grip Pull Ups x 8 @ 21×0 – 3/2/2/1, 4/2/2, 3/2/2/1