PERFORMANCE

Warm-Up.

“Mind Muscle” Hip Hinge Warm-Up

Followed by…

Two Sets:
5-Pull Row Sprint Start (3/4, Half, 3/4, Full, Full)
5 Strokes at your projected pace for “Christine”. Focus on calm breathing.
Quick Release
Deadlifts x 3
Box Jumps x 3
*Practice speedy transitions throughout
Rest 30-60 seconds

Then…

A.
“Christine”
Three rounds for time:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24″/20″)

Compare results to May 14, 2021.

Rest until relatively recovered, and then…

B.
Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds

guest
8 Comments
newest
oldest most voted
Inline Feedbacks
View all comments
Janelle Winston
Janelle Winston(@AKwinst)
September 16, 2021 9:31 pm

Did gymnastics program.
HSW
Pushups.

B. From yesterday.

High hang snatch + snatch

95 x 4, 100 x 4 – several fails on the full snatch because of fatigue.

Barefoot Squatter
Barefoot Squatter(@Cfu2017)
September 18, 2021 8:04 am

yea, i’d imagine it’s gotta be really difficult to lock out after part A – great job with that tho, the HSW and PUs are a deadly combo

Jeremy Hammock
Jeremy Hammock(@jhammock)
September 16, 2021 12:36 pm

Only time for A

Row 500
12 dl 185 6-6 split
21 box jump step downs 20”
11:40

Candy Olkey
Candy Olkey(@clolkey)
September 16, 2021 11:38 am

Yesterdays
A. High Hang Snatch + Snatch – 55#/65/70/75/80/80/80/80
***These went well but felt VERY HEAVY!

B. E4M for 20 min – scaled
400m Run – 2:11 / 2:07 / 2:07 / 2:08 / 2:08
10 T2B – all UB kipping
10 Hang Power Snatch @ 55# – all UB
Round Times – 3:21 / 3:15 / 3:14 / 3:11 / 3;04

***Short nights and long working hours are killing my accessory work!

Mugu
Mugu
September 16, 2021 11:55 am
Reply to  Candy Olkey

Still killin it!

Mugu
Mugu
September 16, 2021 11:07 am

Workout
500m
12 deadlifts (225)
21 box jumps (24”)

11:38RX

Second was done with 53# KB. Nice and slow. No rush. Very nice time under tension
Pinch that peanut!

Shan
Shan
September 16, 2021 6:41 am

M54
180lbs
14:28

Neil Stagner
Neil Stagner
September 16, 2021 5:08 am

A: Christine Rx: 15:08
3 rounds:
500m row
165lbs Deadliftx12
21 box jumps 24’’

B:
Due to gym layout couldn’t superset glute bridge. Rest 90s between sets:

Barbell glute bridge @ 105×8, 175×8, 175×8
*Posted single leg DL: 35×8
*Side Plank x 45s/side