PERFORMANCE
Warm-Up.
Wall Slides x 8-10 reps
Y’s x 8-10 reps
Walking Lunges x 8-10 steps
Followed by…
Squat Therapy x 8-10 reps
T’s x 8-10 reps
Alternating Lateral Lunges x 8-10 steps
Followed by…
Banded Lat Pull-Downs x 8-10 reps
W’s x 8-10 reps
Alternating Bowler Lunges x 8-10 steps
Followed by…
Two to Three Sets:
5-Pull Row Sprint Start (3/4, Half, 3/4, Full, Full)
5 Strokes at your projected pace for “Jackie”. Focus on calm breathing.
Quick Release
Burpees x 5
Rest 30-60 seconds
Then…
Complete the following congo-line style in teams of three, with each partner completing the following:
A.
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups
Immediately followed by…
B.
For time:
Row 1000 Meters
25 Thrusters (95/65 lbs)
15 Chest-to-Bar Pull-Ups
Partner A begins, and as soon as they have completed the 1000 meter row, Partner B may get on the erg and begin his 1000 meter row. A partner may only advance to the next station once the person ahead of them has completed the task and moved to the next station. Partner A may begin the B portion of the workout as soon as Partner C has completed his 1000 meter row and moved on to Thrusters.
If you don’t have a couple of training partners to perform this with, do the following…
A.
“Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups
Rest until the running clock reaches 15:00, and then….
B.
For time:
Row 1000 Meters
25 Thrusters (95/65 lbs)
15 Chest-to-Bar Pull-Ups
7:38 Jackie
6:36 Heavy Jackie
Really did not want to workout today, and think I went hard as punishment? Took breaks between exercises, but didn’t let myself put the bar down on either.
A. 8:49
B. 8:56
then 3 rds
15 banded hammer curls 1011
rest 30 sec
60 sec wall sit
Warmup done
A. 8’12 RX
B. 6’54 RX
Big weekend Invictus and forgotten to post this morning????
Still no nov 2nd either
Yikes I’m doomed haha jk
It’s ok Jeremy you can relax now they’ve posted it! 😆
Pt 1
8:59
Pt 2
7:45
Total
16:44
8:08 Jackie
7:09 Heavy Jackie
Is it 45lb DB’s?
No, just the 45# bar
M55
9:11 Jackie
9:20 heavy jackie
Total time 24:20