PERFORMANCE
Warm-Up.
Two sets of:
Assault Bike x 90 seconds
Passive Hang on Pull-Up Bar x 30 seconds
Followed by…
Two sets of:
Dumbbell Push Press x 5 reps per side
Dumbbell Waiter’s Carry x 50 feet per side
Broad Jump x 5 reps
Check out this video for some great split jerk tips from Coach Jared Enderton of Invictus Weightlifting
Then…
A.
Every 2 minutes, for 20 minutes, complete:
Split Jerk x 1 rep @ 75+%
Hold the bottom of the dip for 2 seconds, then hold the receiving position for 2 seconds. Focus on proper mechanics.
B.
Every 10 minutes, for 20 minutes (2 sets) for times of:
50/35 Calories of Assault Bike
40 Push-Ups
30 Pull-Ups
Nate 11+1
200ft hsw
Sj 115-30lbs
6:19/6:30
Worked up to 185lbs but was hurting wrist too much so stopped. 4:54 and 4:37 on the metcon. Went UB on PU on last set which was pushing it.
A. 115-135-135-145-155#x6
B. Rx echo bike 7:47/8:47
Pushups 10-10-5-5-5-3-2/ 10-5-5-5-5-5-3-2-
Pullups 10/5/5/5/5 10/5/5/4/3/2/1
A. 205 all sets
B. 6:08, 6:25
First 16 pull ups were strict
Done on 2/8
A. 125#/125/125/125/130/130/130/130/135/135
B. 8:14/9:09 echo bike
A) 6 sets at 215 4 sets at 225
B) 6:58, 6:08 Maybe a little sandbagging there
Just B
4:49
6:40 (grip said no thank you)
A.
185×3, 195×6, 205×1
B.
Subbed 65 Calories on BikeErg
7:02, 7:33
A. 105 … 120 #
B. 18:30 rx sets of 5-6ish for everything. Bike 3:30ish.
Quick workout late last night that I forgot to post.
16ish minutes
5 rounds
500m row
12 strict presses 44 lb kb
12 hr pushups
Today 16 minute recovery row.
3287 m
187 cals
Got up to 235# on the jerks, but I was on a slope, so I couldn’t go much higher without dropping it
RX – played with my pacing a bit betweeen rounds
R1) 6:45 – slow bike, unbroken pull ups
R2) 4:55 – fast bike 10-10-10 pull ups
A. 80kg,90,95,98,98,98,98,95,95,95
B. 10:08 Rx (4:57, 5:11)
Push-ups: 20,10,7,3 / 20,10,7,3
Pull-ups: UB, 20,5,5
30 pull-ups is pretty impressive Logan!! 👊🏻
A. 145, 165×2, 165×2, 165×2, 175,175,175, 185, 195, 195
B. Rd 1.RX however on Peleton 55 cals, 5:55.. pushups 30/10… Pull ups 11,7,6,3,2,1.
Rd. 2. 60cals, 20/10/5/5… 6/4/5/5/5/2/2/1… 6:45
Warmup done ✅
A. Split jerk with pause x1 10 sets
60kg, 65, 65, 68, 70, 70, 72, 75, 75, 78
Based off 90kg 1RM, some felt smooth others not so!!
B. Every 10 mins
50 cals hand bike
40 push-ups
30 pull-ups
7’10 (4’30 hand bike)
5’32 (3’00 hand bike)
Hand bike done with chest strap and actual cals, so took quite a lot of time to get the HR up in the cold garage gym for Rd1.
Push-ups 13,14,13. 20,12,8
Pull-ups 15,15. 17,13
Still killin it man, keep it up
You too Mugu 👊🏻
A.
60-60-62.5-62.5-65-65-67.5-67.5-70-70 kg
B.
1: 7 min
2: 8:40 min