PERFORMANCE
Warm-Up.
Followed by…
Three sets of:
Press in Split Jerk PositionĀ x 3-5 reps
Recover to Standing w/ Barbell OverheadĀ (front foot moves first!)
Alternating Reverse Lunges (barbell overhead) x 6
Rest as needed
Then…
A.
Every 2 minutes, for 20 minutes (10 sets):
Split Jerk with 2-second Pause in Dip & 2-second Pause in Receiving x 2 reps
*Sets 1-2 = @ 65% of your 1-RM Split Jerk
*Sets 3-4 = @ 70%
*Sets 5-6 = @ 75%
*Sets 7-10 = @ 80%
B.
For time:
800 Meter Run
60 Alternating Dumbbell Snatches (50/35 lbs)
800 Meter Run
ALTERNATE AT-HOME WORKOUT OPTION ā LIMITED EQUIPMENT
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus. Click here for the full workout briefing.
Complete as many rounds and reps possible in 25 minutes of:
400 Meter Run
20 Box Step-Ups
30 Kettlebell Swings
Rest 30 seconds
Followed by…
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds
A. 135, 170, 180, 185, 195, 195, 205, 205, 205, 205
The 2″ pause was spicy!
B. 11:27
Lost to Ani by 12″. Should have powered through the snatches.
B: 11:24 don’t want to run after 10 Weeks of Homeworkouts an running for two lifes in this Weeks…. :-p
Chose 1000 Meter SkiErg instead and 20 kg DB.
Killed my Lungs. SO MUCH FUN! ?
A. Splits jerks x 2 w pauses
155/155/165/165/180
180/190/190/195/195
B. Rx w 53kb 12:35
A. 95#/100/105/110/115/120/125/125/125/125
B. 11:15 with 16kg kettlebell. Fun!
Nice on the Jerks! You are so strong overhead!
A. Push jerks same rep and tempo
Up to 175. I failed an attempt at 185.
B. 44 lb kb for snatches.
11:47
C. Travisās ab workout 14
Great job Mike. š
Warm up done with 95
145-155-165-185 for splits
11:04 RX
110Ā° outside. Love it!
Those temps are insane! Great job!
Does anyone else hate reracking? I need to use jerk blocks, I feel like I am going to break my collar bone every time.
A. 95, 100, 110, 115. Hit all reps.
B. 11:26 RX. – outside on the gravel. My runs were not as fast as I could wish. But figured out the mid air transition, so that made me happy.
Sounds like a great day. Way to go janelle!
Agreed! Reracking at heavy weights sometimes feels downright dangerous to me!
Warm up ok
80lb
Part B Up to 155lb
Wod 11:59
I canāt run
800m Rowing
60 GTO 2db 25lb
Warm Up @ 95
A. 1RM = 220
1-2: 145
3-4: 155
5-6: 165
7-10: 175
B.
800m Run
50 Alt DB Snatches (50)
800m Run
10:46
Did this one inside on the treadmill. 88Ā°F is too hot for this Canadian.
No warm up
A.
1-2: 165
3-4: 185
5-6: 205
7-10: 225
B.
800m run
60 alt. Db snatch (40lbs)
800m run
9:55
Warmup 3 rounds
95lb split press x5 overhead reverse lunges x6
A. Worked off 265
1-2 165
3-4 185
5-6 205
7-10 215
B. 800m run
40 alt dB snatch 40lb dB (30-20-10)
800m run
8:32
A. As prescribed up to 80 kg
B. Emom 16ā
Landmine Press 50 kg L x8
Landmine Press 50 kg R
Barbell row 75 kg x8
L sit leg extensions 30sec
C. Travis core workout #5
A) did all percentages based on 275 1RM. Missed the last one.
B) 11:15 50lbs DB
I really liked db snatch as you can get in the zone and just go!
I enjoyed today a lot! My upper body strength is a major GOAT so I enjoy working on it and training this modality specifically. I’ve also been working on my running form a lot so I liked that as well! Split jerks with attention to pauses and positions… 145 x 2 sets 155 x 2 sets 165 x 2 sets 175 x 4 sets B. With 40# DB as it’s the heaviest I have… 9:20 (Snatches all UB) C. Some sprint intervals and more upper body speed work E2MOM x 6 sets: 200m run @ 9.5-10.0 mph 3-4 speed bench… Read more Ā»
Needed to rest my shoulders so did:
2 x
50 ab calorie
50 row calories
Time 11.56.
Was ok and a good low impact wod.
Warmup done
A. Split jerk every 2 mins x2 with pauses
Worked up to 80kg, tried 82 but failed
B. For time
800m run
60 alt KB snatch (30@24kg, 30@20kg)
800m run
11ā05
Run @3ā35 and 3ā45
C. Bench press work
6×8 @80kg with 1 min rest in between
Nice work Al!