PERFORMANCE
Warm-Up.
Followed by…
Pronated Grip Hang from Bar x As Many Seconds as Possible
Followed by…
Two Sets:
Dragon Flags x 5
Table Turners x 10
Shuttle Runs x 4 cones (1st set forward/backward; 2nd set lateral shuffles)
Followed by…
Supinated Grip Hang from Bar x As Many Seconds as Possible
Then…
A.
Every 2 minutes, for 6 minutes (3 sets):
Jump to Split x 3 reps @ 60% of 1-RM Jerk
(Barbell on your back the whole time, quickly move feet into the split position without any upward drive.)
B.
In 20 minutes, build to a 1-RM Split Jerk
Compare results to May 10, 2021.
C.
For time:
1000 Meter Row
50 Pull-Ups
25 Shoulder to Overhead (135/95 lbs)
C)
12:10 Rx
4:00 row
PU: 12/12/8/5/8/5
STOH: Sets of 5
Did it the next today (today)
1000m
50 pull ups
25 S2OH 135
8:36 RX
Just got home from a fantastic vacation.
This was a hum dinger after no heavier weights than a 35# DB.
Didn’t do A because I am at home and can’t do heavy weights there.
B. Ran 800m instead of row
8:52 – pull were broken up all over the place.
STOH – 8/7/5/5
C. Gymnastics practice.
I’m glad you had a great vacation!!
B. Worked up to 120# ~70% of 1RM
C. For time
1000 m row
50 ring rows focusing on engaging lower abdomen
25 S2O 65#
Yesterday’s:
A. 4 sets x 10 banded deadlifts
110#/115/120/125
B. Every 4’ for 20’ (5 sets) for times:
18 cal echo bike
12 kb deadlifts (24kg)
12 kb walking lunges (24kg)
2:19/2:19/2:11/2:02/1:53
Have a great weekend everybody!
265 jerk
Rx: 9:57
did yesterdays
Bonus Snatch work
e2mom x5 2x snatch + hip snatch 115-125-127.5-130-130
emom x5 snatch 140-140-140-147.5-150
A 4×10 banded deadlifts green band 150#
B. e4mom x5 24 cal echo bike 12 kb deadlifts 32kg 12 kb lunge 32 kg
2:25-2:26-2:22-2:24-2:32
November 18 wod WU + Rowvember day 19 “Coming Together” 50 strokes legs only 50 strokes arms only 50 strokes arms and body only 50 strokes legs and body only 100 full strokes @ 20spm 30s rest between intervals 11:50 total time – 2344m / 127 cal A. Banded Deadlift x 10 (blue band 1″) 100#, 105, 110, 115 B. Every 4 min for 20 min (modified) 18 cal AB – 1:53 / 1:54 / 1:56 / 2:00 / 2:02 12 KB DL (24kg/16kg) switched hands after 6 reps 12 WL (24kg/16kg) switched hands after 6 reps Round times 3:23… Read more »
Warmup done ✅
A.1. Jump to split 3×3 @54kg
A.2. Work up to 1RM split jerk
Up to 84kg. Bit disappointed I didn’t get further as 90 was my PB, but I guess that’s what comes of just doing cardio over the summer and BW exercises for 3 months!
B. Done RX with 61kg
9’43
Came off rower @3’35 pull-ups split in 10’s and finished @7’30 with S2OH 10,10,5. Good little push, have a great weekend team 👊
Nice job bud
I did row 3:38
Pull ups in 11s then 9/7
Then 13/12
That’s a blazing fast time Mugu, nice work!! 👊