PERFORMANCE
Warm-Up.
One set of:
Run x 400m, nasal breathing only
Followed by…
Two sets of:
Prone Pass Through
L-Seated Single Arm Dumbbell Press x 8 reps per side
Then…
A.
Every 2 minutes, for 10 minutes (5 sets) of:
Strict Overhead Press x 4 reps
*Sets 1-3: 75% of 1-RM
*Sets 4-5: 80-85% of 1-RM
B.
Three rounds for time of:
30/20 Calories of Assault Bike
50 Double-Unders
20 Toes to Bar
Time Cap = 20 Minutes
Our goal stimulus is to make this a tough, steady push. Ideal times should be somewhere between 12 and 16 minutes. Please adjust the calories or repetitions as needed to maintain a pace that keeps your heart rate elevated and your movement consistent for approximately that duration of time.
4reps @80×3 85×190×1
10:28
3rnd 28 sec slower mostly singles ttb
RX
A: 1-3 @155, 4-5 @175
B: 9:32
A. 130,130,135,140,145
B. 11:34 with only 15 TTB/round
A. 70, 70, 70, 75, 75
B. 12:35 RX
That hurt!
Tuesday’s WOD
A. Snatch – based off 100#
65×2, 70×2, 75×1, 80×1, 85×1, 87×1, 90×1, 90.5×1
Superset with GHD Hip Extensions x 15 for 5 rounds
B. For time – 8:14
40 cal AB – 3:43
30 BF burpees – 2:22
15 Hand Power Snatch @ 65# – 5/5/5 (2:09)
***Did better on the AB and burpees than I thought I would, but not as well with the snatches…scaled fairly light to keep the bar moving.
A.1 110
A.2 117.5-120
B. Rx 15:50
A:
1-3 @170
4-5 @195
B:
7:52 Rx – unbroken everything
A.
Emom 2 min 8×185 bench
B.
3 rds
30 cal row
50 du
20 ttb
13:11
What is the difference between Strict overhead press and strict shoulder press? I can’t find anything definitive when Googling
I asked coach Nick about this and he said there is no difference. Just preference on what you want to call it.
A. DB shoulder press 5 sets x 6 reps
50×6, 50×6, 50×6, 45×6, 45×6
B. 17:38 w lying leg raise + hip thrust instead of TTB. Need to drop from 215 to 195 to make body weight stuff easier. Tried to fight through some TTB first round but was doing single so just stopped and scaled.
Warmup done ✅
A. Strict OHP every 2 mins
1-3 @50kg
4-5 @60kg
B. 3rds FT
30 cals hand bike (on chest strap)
50 DU’s
20 TTB
11’24
C. Travis’ core workout #2