Warm-Up.
50 meter Medicine Ball Carry w/ Pec Activation
10 Medicine Ball Deadlifts @ 4011
50 meter Medicine Ball Carry w/ Pec Activation
10 Medicine Ball Deadlifts @ 20X1
Followed by…
10 Stationary Split Squats (left leg forward) w/ Paloff Hold @ 2111
20 Plank Shoulder Taps
10 Stationary Split Squats (right leg forward) w/ Paloff Hold @ 2111
20 Plank Shoulder Taps
Then…
Every minute, on the minute, for 30 minutes (6 sets) of:
Minute 1 – 8 Deadlifts @ 65-70% of 1-RM
Minute 2 – 16 Walking Lunges with Farmer’s Carry (32/24 kg KBs)
Minute 3 – 24 Band Pull-Aparts
Minute 4 – 12 Parallette Shoot-Throughs
Minute 5 – 30-Second Front Leaning Rest on Rings
Yesterday’s
A. Scales for elbow – ring rows, legs bent. Rings to chest.
7/10/10
HSW – ✅ some good 10’ walks
Ring tuck support – 45s
B ran 800m
40 V ups
30 SHSPU – 1.5 inch mat under head sets of 3
20 BB thrusters @ 75#
10 meter HSW – finished 40’ all broken up because shoulders were fried
17:05
Great WU – Added a 10 min Row
EMOM for 30 min
8 Deadlift @ 170# – all UB
16 Walking lunges (3 rounds walking with 45# plates and 3 rounds reverse with 35# DB)
24 Band Pull Aparts – 3 sets OH / 3 sets front
12 Paralette Shoot throughs – all broken up but they are getting better
30s Front Lean Rest on Rings
***This looked fun on paper…TOUGH ONE!
Did yesterday’s
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1: Muscle-Ups x 4
Station 2: Handstand Walk x 15 meters
Station 3: L-Sit x 45 seconds (accumulated)
B.
For time:
50 Calories of Rowing
40 Toes to Bar
30 Strict Handstand Push-Ups
20 Dumbbell Thrusters (50/35 lbs)
10 Bar Muscle-Ups
16:30
Great work! Jealous, I want all these skills and can’t seem to get there.
Evening session:
5x max reps
Wide lat pulls 75 kg x14/12/12/10/9
Stationary dips x20/15/13/12/9
Warm-up as Rx
A. Done as Rx: DL w/ 275#
… good luck with 20.5 folks … last week – finish strong.
Yesterday’s gymnastics practice:
Warmup ✅
A. E2M x3
1. 3x Roll to candlestick + 4-5x low ring MU transition
2. 3x Wall walk
3. Paralette L sit (mostly tucked) 30.20.10/30.15/20.20.20s
B. FT
50 cal rowing 2:12
40 V up 20.6.7.6
30 SHSPU 15.7.5.3
20 DB thrusters 22,5 kg 10.5.5
10 strict broad grip pull ups 5.3.2
12:00
(Angry shoulder)
50 cal 3min 5s
40 t2b 10 , 8 ,
30 stric hspu 8 ,6 ,3 ,2,2,2,2,2,1,2
20 db th 22,5kg 14, 6
10 bar mu 4,3,1,2
15:08