A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1: 3 Rolls to Candlestick + 6-8 Ring or Stationary Dips
Station 2: 45-60 second Nose-to-Wall Handstand Hold
Station 3: Alternating Pistol Progressions x 6-8 each leg
B.
Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 – 15/10 Calories of Assault Bike (or 200/150 Meters of Rowing)
Minute 2 – 15 Kettlebell Swings
Minute 3 – 10 Thrusters
Minute 4 – 4-6 Strict Pull-Ups
(add weight if these are easy)
A: Wendler shoulder day. 4 weeks to go then I hope to be back on the performance workout. BB shoulder press, strict pull-ups, DB press, hammer curls.
Back after almost a week with some nasty bug so scaled a bit to keep from coughing up a lung.
B: 6 sets in Rx time. 150m row, 16kg kettle, 75lb thrusters and 5 strict pull-ups.
A)done
B) screwed me
Haha nice workout notes. 🙂 What was the hardest part of B for you?
The bike man! I was nailing each exercise with 30 seconds to go but as I fatigued I was going from bike to swing straight away.
Genuinely loved it though. You guys do a great job