In teams of three, complete three rounds each of:
350 Meter Row
(rest station)
20 Dumbbell Hang Cleans (50/35 lbs)
(rest station)
20 Pull-Ups
(rest station)
Teammates will attack this in a pipeline fashion. Teammate A will start rowing, and once they are off, they will move to a rest station while Partner B begins rowing. Once Partner B finishes rowing, Partner A may begin the Dumbbell Hang Cleans and Partner C begins rowing. Teams will follow this sequence until all teammates have completed three full rounds.
Hi, is there no longer a Warm Up programmed?
Yesterday’s
Alone
5rds
10 PC 9/1
15 s2oh UBx4 rds/ 12/3
20 alt lunges 10 backwards/ 10 fwd to not piss my knee off
2:05/ :30 sec rest
2:31/1 min rest
2:08/1 min rest
2:06/ 1 min rest
2:31
Total 15:05
Upper trap spazed out second rd and elevated my first rib so it was fun trying to get that to calm down
No B upper trap and rib are too angry
Yesterday’s
A. 5 Rounds 1:1 work/rest ratio – scaled to 65#
10 Power Cleans – 9/1
15 S2OH – 14/1 (except first round did 20 on accident)
20 Alt Rev Lunges – 13/7
2:30 / 2:07 / 1:57 / 1:55 / 1:50 total 18:49
***back and hips feeling really tight this morning and wanted decent form and intensity so scaled to 65#…worked perfectly!
B. 60s each x 2 rounds – DONE
RSA
L side plank
Banded pull aparts (these were tough)
R side plank
Took it easy with some accessory work today. Gonna be putting some focus on hspu and shspu in the next few weeks A. Every 30s x 5:00, 3 kipping hspu (3-3-3-2-2-2-1-2-2-2). Form needs work, will go for 2s next time B. Db shoulder press x 12 reps, 90s rest: 35# – 30 – 30 (8-4) C. Single arm OH db carry 25# x 400m alternating every 50ft. (first and last approx 40m were with 2x dbs) I messed around a little with the rings between B and C and ended up getting my first strict ring muscle up!! Activating my… Read more »
Congrats on the SRMU!! The progress that you make everyday is so inspiring and impressive…great day Joey!
Awesome!!!
Did yesterday’s A.
Scaled to 10PC, 10 SOH, 20 reverse alt lunges #105
The soh was a sticking point for me on this one. I had to break them up to 2×5. Rounds were 2:40 up to 3:20. Used 1:1.
B. Hand stand practice between. Wall and box 5x~12s. And 5×5 of FG ring rows. Determined to get use to the FG.