Warm-Up.
Overhead Movement Prep
Take 10 minutes to draw out your jerk footwork
Followed by…
Three sets of:
Press in Split Jerk Position x 3-5 reps
Rest as needed
Then…
A.
Every 2 minutes, for 16 minutes (8 sets) of:
1 Push Press + 2 Push Jerks + 3 Split Jerks
Build over the course of the 8 sets to something heavy for today.
B.
Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Handstand Push-Ups
9 Dumbbell Thrusters (50/35 lbs)
12 Chest-to-Bar Pull-Ups
Warm-up
A) 60-70-75-80-85-3×90
B) Metcon (RX)
5 rounds + 3 SHSPU
I spent the last minute suffering for those
3 SHSPU…
No time this morning. Jumped right into this Echo Bike cadence work.
3 rounds:
5 sets:
30sec at 60
30sec at 70
30sec at 80
30sec at 35
w/ no rest reps or sets.
Rest: 2min b/t rounds.
Total Bike: 30min
Total Workout: 34min
A.) 135 x 5 rounds
145 x 2 rounds
157 x 1 round
B.) 3 rounds + 6HSPU.
The C2B are my weak point
A. As Rx: 1 Push Press + 2 Push Jerks + 3 Split Jerks
125, 135, 145, 155, 165 …
(was getting eaten alive so switched to 2 minutes rest between)
170, 175, 180 (tough)
B. AMRAP 12 of: 6 – Strict Handstand Push-ups | 6 – 115# Thrusters | 6 – Strict C2B Pull-ups
5 rounds + 3
… shoulder is still junkie SHSPU feel terrible … got some homework from the PT … hopeful for a some improvement.
Press complex. Up to 125lb.
Got heavy quick!
B.AMRAP12 …… got 5 rounds even.
6 HSPU. Ub kipp5
9 thrusters 35lb kettlebells. Ub
12 C2B.. sets of 4.
.. last set of C2B probably no reps. But wanted to squeeze in the 12 reps before the buzzer!