Warm-Up.
Hip Opener Drill
Banded Scarecrow
Over-Under Drill

Followed by…

Empty Barbell Movement Primer
Three sets of:
Press (or Push Press) from Behind the Neck x 5 reps
Overhead Squat x 5 reps
(use a progressively narrower grip for every set)
Rest as needed

Then…

“Post-Turkey Purge”
In teams of two, with only one teammate working at any time, complete three sets for max reps of:
3 Minutes of Shoulder to Overhead (95/65 lbs)
Rest 2 Minutes
3 Minutes of Front Squats (95/65 lbs)
Rest 2 Minutes
3 Minutes of Burpee over Barbell
Rest 2 Minutes

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Seth C.Candy OlkeySimoChris M.Al F Recent comment authors
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Seth C.
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Seth C.

Conditioning (home alone)
WU

A. “Hildy” (no vest)
For Time
100 cal row
75 thrusters (65/45)
50 pullups
75 WBs (30/16)
100 cal row
Results: 25:10
Rest 4 min

B. Core Blast
30-20-10
V-Ups
Situps
Hollow rocks
Results:4:55
A Really was a test of will. Used 65lb thrusters and 30 lb WBs. I knew i was draining when i hot back to rows. my average fresh was 1150 cal at the end was 905 cal.

B. Just hurt. core is definately blasted.

“But God showed us His great love when Christ died for us.” Romans 5:8

Candy Olkey
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Candy Olkey

Wu + 10 min WU run on TM
Purge – SOLO…so only completed 2 rounds – RX weight
S2OH – 55/53
Front Squats – 44/43
BOBB – 35/33

Simo
Member
Simo

Some „light“ work from earlier this week.
E2M 1 PP+2 PJ+3 SJ 8×80 kg

4 rds
8-10 DB Bench press
15x Ab Wheel roll out

Chris M.
Member
Chris M.

A. “Purge” as Rx (solo so went with a 20s:20s (5 sets/round).
S2O: 50, 50, 55
FS: 40, 40, 45
BOB (lateral): 40, 40, 40
… used the first round to establish a rep count/set … left ragged by the end.
… have a great long weekend team.

Al F
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Al F

No friends so did it on my own!
1. 49, 51, 34 Total 134
2. 49, 57, 36 Total 142
3. 50, 55, 36 Total 141
Grand total 416

patrik_s
Member
patrik_s

Did this alone, roughly 1:1
Rd 1: 52; 40; 36
Rd 2: 50; 44; 45
Rd 3: 48; 48; 48

Last rd had most reps