PERFORMANCE
Warm-Up.
One set of:
“General Running Warm-up”
Approximately 50 feet each of:
High Knees
Over-the-fence, forwards
Over-the-fence, backward
Bunny Hops
Suicides remain forward-facing throughout
Followed by…
Three sets of:
Broad Jump x 4 reps
Scapular Pull-up or Kip Swing x 8 reps
Kettlebell or Barbell Romanian Deadlift x 12 reps
Then…
A.
Every 8 minutes, for 32 minutes (4 sets) for times:
800 Meter Run
20 Pull-Ups
10 Power Cleans (175/125 lbs)
A)
At 135# (73% of 1RM)
5:51
5:49
5:52
6:26
Crashed the last round – 50% mental / 50% physical
Pull Ups: 15/5
Cleans: Singles
5:50…hand tore a little, so shut it down. Tried to alter the programming to make it not happen.
1000M Row
12 Pull Ups
10 Power Cleans (185#)
Done on 5/25
A.
Six sets of:
Front Squat x 2.1 reps @ 260
Rest 2 minutes
B.
Every 4 minutes, for 12 minutes (3 sets) for times:
500/400 Meter Row
15 Thrusters (115/75 lbs)
3:08, 3:24, 3:56
*clearly couldn’t meet the 10s time range guidance.
C.
Every 8 minutes, for 16 minutes (2 sets) for times:
800 Meter Run
20 Pull-Ups
10 Power Cleans (175/125 lbs)
5:24, 5:17
6:23, 6:17, 6:12, 6:02 Rx
Treadmill run – 7.2mph 1st round, 7.5 thereafter with a bit of a push on the last round
Started the workout rx but had to cut the run in round 3 to 600m and the run in round 4 to 400m to stay in the time cap.
6:05/6:56/7:44/7:48
Yuck
.60 mile run
20 pull ups
10 PC at 135
5:17, 5:24, 6:07, 7:40
5:50-6:48-6:47-7:22
run 12/11×2/10km/h
pull ups 13+7/ then 10+5+5
power clean 5+5/(3+3+2+2)x2/4+3+3