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
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.
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
Only time for A
Row 500
12 dl 185 6-6 split
21 box jump step downs 20”
11:40
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!
Still killin it!
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!
M54
180lbs
14:28
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