PERFORMANCE
Warm-Up.
One set of:
Run x 400m
Passive Hang on Pull-up Bar x 30 seconds
Kip Swing x 10 reps
Dive Bomber Push-up x 10 reps
Single Arm Dumbbell Push Press x 10 per side
Followed by…
Two sets of:
“Depth Drop Series”
Depth Drop x 1
Depth Drop + Max Height Jump x 2
Depth Drop + Broad Jump x 3
Then…
A.
Every 90 seconds, for 18 minutes, complete (12 sets):
Jerk Dip + Jerk x 1 rep @ 75-80%
B.
For time:
30 Toes to Bar
30 Shoulder to Overhead (115/75 lbs)
30 Chest-to-Bar Pull-Ups
30 Shoulder to Overhead (115/75 lbs)
30 Toes to Bar
Max height box jumps: 52.5”
A:
115-135-155-185-205-225-245-265-275-285-295-300
B:
6:37 Rx
Did Tuesday’s
A clean lift offs + PC
105, 115, 125
Cleans x 2
130, 135, 135, 140, 140, 145, 145, 150
35 AB cal
25 GToH
6:40
Warm up ✅
Drops ✅
12 rounds push press✅
Scaled 5:54
Knee raise
S2oh 45
Lat pull downs
21, 15, 9 reps:
225# DL
100# BB strict shoulder press
4:51
6×5 bench press superset with cable tricep press down, 8x
(Bench between 160 – 225)
A. 60 – 77KG
B. 10:39 RX
11:12 Rx – first WOD in 5 days post RSV 🫠
40 50 60 60 70 70 70 70 70 70 70 60
9:25
A.
135-165-185-215-215-215
215-215-215-215-225-225
B. 11:51
105-125lbs
11:59
A.12×1+1 80-90kg
B. 12:15 @50kg
(M40)
A. Jerk Dip + Split Jerk x 1 Single arm R – started with PVC, moved to empty BB, then 55# and 65# ***These are so hard to balance the bar without using the left arm! Tried to just focus on the drive and foot work in the split jerk. B. For Time – 8:47 30 GHD sit ups 30 SA (right) DB Shoulder to OH @ 35# 30 SA Ring Rows – right 30 SA (right) DB Shoulder to OH @ 35# 30 GHD sit ups Al where are you when I need some advice on doing this work… Read more »
Hi Candy, still suffering from a nasty Covid cough and don’t really feel up to it at the moment! Great work still getting it done SA though 💪🏻
Thanx Al! I’m sorry you’re still not feeling well. You are WAY more disciplined than me..taking time to recover is sooo hard! I just wanted to say F&&k it so many times this morning and use that left arm…but I kept thinking “Al did this and made a great recovery..you can too”.
Yea just be disciplined and don’t use the other arm and I’m sure that it’ll recover for sure. I didn’t find there was too much imbalance or anything even at the end, it’s just about doing what you can do and don’t be worried about not making any gains 👍🏻
Get well soon Al!
Covid has kicked my butt twice.
First time I was down for 10 days.
Second time I was out for 5 days.
🤞🏼 that I don’t get it again !
Good luck with the recovery!
Be SMART!