PERFORMANCE
Warm-Up.
One set of:
“General Running Warm-Up”
Approximately 50 feet each of:
High Knees
Over-the-fence, forwards
Over-the-fence, backwards
Bunny Hops
Suicides, remain forward facing throughout
Followed by…
One to two sets of:
“Hunter’s Clean Warm-up”
Clean Grip Romanian Deadlift x 5 reps
Clean Pull x 5 reps
Front Squat x 5 reps
Hang Clean & Push Press x 5
Clean & Push Jerk x 5
Power Clean & Push Jerk x 5
Clean & Jerk x 5
Then…
A.
Every 2 minutes, for 8 minutes (4 sets):
Hang Clean + Clean + Front Squat + Jerk @ 55-70% of 1-RM Clean and Jerk
Followed by…
Every minute, on the minute, for 10 minutes:
Clean and Jerk x 1 rep @ 75-85%
B.
For time:
800 Meter Run
40 Dumbbell “Clusters” (50/35 lb DBs)
800 Meter Run
A 45/50/55/55/
60
B. 15.50 15 kg
A. 110-120-130-140-150-150-155-155-160-160-165-165-170-170
B. Rx 18:44
A. 135 for complex
185 for singles
B. 19’26” with 35’s absolutely could not find a breathing rhythm made everything sluggish and hard
17:30 35lb db
Warm up: ✅
A:
185; 185; 205; 225
EMOMx10
265×4
285×3
305×3
B:
12:04 Rx
Beast
85-115
115-135
13:28
After injury:
A: 40kg/50kg
B: 14:59 @15kg DBs
A)
135
B)
18:58 at 35#
Was sore from yesterday so didn’t push super hard.
A. Based off 225#
155 for first part. 165 for second part.
B. 20:25 RX. For the first time ever, I think I’d rather do Devils Press. Wasn’t fast but didn’t want to do it and fought through it so happy w that. Runs were about 5:00 each, sets of 5s then 4s on clusters.
1. 80kg
2. 75-95 kg
3. 13:50
Damn…14:13 Rx. I can’t be the only one who thinks DB thrusters or clusters are one of the hardest movements, right?
air squats lead to front squats
front squats lead to thrusters
thrusters lead to suffering
thrusters suck… and then there’s the assault air bike
xa xa xa
I like DB thrusters better than BB thrusters. But for the cleans, I hate reaching down so low for DB cleans so I prefer BB cleans. Can’t win w either, they all suck. 🤣