PERFORMANCE
Warm-Up.
Two sets of:
Assault Bike x 90 seconds
Slider Seal Walk x 25 feet forwards, 25 feet backwards
Followed by…
Three sets of:
Tall Jerk x 5 reps
Depth Drop + Max Height Jump x 3 reps
Then…
A.
Every 2 minutes, for 20 minutes, complete:
Jerk Dip + Jerk with a Pause @ 75%
Hold the bottom of the dip for 2 seconds, then hold the receiving position for 2 seconds. Focus on proper mechanics.
B.
Every 4 minutes, for 16 minutes (4 sets) for times:
25/18 Calories of Assault Bike
10 Strict Handstand Push-Ups or L-Seated Presses
20 Push-Ups
Go hard, earn your rest, and repeat!
A. e2mom jerk dip + split jerk with pause 95-115-135-155-165×6
B. scaled e4mom 25 cal echobike 5 strict hspu red band 10 pushups
2:35-2:42-3:07-3:35
A. #175
B. Scaled to 5 khspu 10 pushups
3’07, 3’41, DNF…left pec started hurting 3rd round bike so I stopped before I hurt myself more
A)
4 x 135
4 x 145
2 x 150
B)
With rower
1). 3:04 – 30 of 30 – 10 kipping HSPU
2). 3:37 – 20 of 30 – 4 strict / 6 kipping HSPU
3). 3:36 – 10 of 30 – 2 strict / 8 kipping HSPU
4). 3:59 – 10 of 30 – kipping HSPU
RX: 1:03 , 2:02, 3:13, cap on the 8th shspu
A day late …
A. 145lb x 2, 165lb x 4, 175 x 4
B . 2:03, 1:58, 2:25 HSP 6*4, Push ups 15*5, 3:58 all HSP were 1-2
2:19, 2:41, 3:09, 4:19. Down to singles on the last set.
Haha. Totally messed up today by benching yesterday (injuries mean I can’t clean). So kept to the flavor of the workout but did it for legs instead:
5×5 squats.
16min WOD
18cal cycle,
8 RDL heavy
20 BW squat
Finished each set in 2.30-2.45. V enjoyable! Bet I mess up tomorrow by having squatted today. This is why I shouldn’t program myself!!
Rnd 1&2 approx 3:30
R3 15 pu
R4 9 shspu
I’m still recovering from my time away so I did another rowing Wod.
4 rounds
1500m row
2 minutes for 20 knee to armpit from plank and rest.
Rows were 5:48-5:52
410 cals overall
Rowed 35 cals. Not enough time for all reps. I switched between 5/20 and 10/10 rep counts. scheme.
A. 67,5 kg not easy at all
B. With Row 2:08, 2:13, 3:00, 3:50 – 11:02