PERFORMANCE
Warm-Up.
Two sets of:
Run x 200m
Frog Rocks x 60 seconds
PVC-Weighted Cross-Bench Pull-Over x 60 seconds
Followed by…
Two sets of:
PVC Overhead Squat x 10 reps, 1 second pause in bottom of each rep
Pike Pulse x 20 reps
Then…
A.
“Keep it Steady”
Three rounds for time of:
800 Meter Run
10 Overhead Squats (155/105 lbs)
15 Burpees Over the Barbell
20 Toes to Bar
36’50” 105 for OHS everything else Rx. Awesome workout I literally want to die the whole time which of course means I Loved it😁
Few days behind this week!
24.54 with some subs
800m run
15 35lb kb goblet squat
15 burpees
20 sit ups
3 rounds
26:00 rx
30:56
Struggled with OHS at 105
R1: 6/F/F/4 snatches
R2: 7/3
R3: F/5/3/F/2 snatches
TTB
12/8 x 3
Lost kip at 10/4/4
26:49 – had to bounce around the rec center to get it done. I hate treadmills.
23:59
24:46
Sub’d 60 cal bike for 800m run
29:03 RX
Ran outside in the cold so wasted a good amount of time getting dressed and undressed.
Those over head squats though. 😮💨
All sets UB because I didn’t want to have to get it back up there. But it was heavy for me!
TTB went well.
A. 3 Rounds for time – 24:14
800m Run – TM ~4:18/round
10 Back Squats @ 105# – all UB
15 Burpees OBB – all UB
20 T2B – Strict 15/5, 15/5, UB
***Gave the left arm a little work today, went with strict T2B to keep the shoulder stable…didn’t have pain during..lets see how the rest of the day and night go.