| 3.2 - 3.8 | 7 sets: 1 Power Snatch + 1 Snatch (building) *perfect mechanics* + 3 rounds: 30/20 Calorie Bike 20 Shoulder 2 Overhead 135/95 10 Box Jump Overs 30/24 + Finisher: EMOM x 5 1-5 Muscle Ups UB rest as needed GHDSU x 50 reps | Every 30 seconds x 7 minutes 1 Squat Clean @ 75-80% + 5 rounds: 10 Front Rack Lunge Steps 135/95 10 Bar Facing Burpees 10 Chest 2 Bar Pull-Ups or 5 Bar Muscle Ups + Finisher: 3 x 20 (weighted back extensions) + 3 x 15/leg SL KB DL AHAP | Row 20 minutes 30 second SPRINT 30 seconds Recover + 2 rounds NOT TIMED: 10 strict pull-ups 20 push-ups 10 overhead squats 45# bar 20 hollow rocks 10 back extensions 20 Russian KB Swings 10 Single Leg KB DL/side 20 Perfect Air Squats + 20-30 minute area specific mobility | A. Front Squat - 5 x 3 @ 75% rest 2 minutes B. Power Clean & Push Jerk x 8-10 reps @ 70-75% of 1RM C&J + 15.2 Movement Prep and Run Through | Open Workout 15.2 | Active Rest (NOT OPTIONAL) 20 Minutes Rower 30 second sprint 30 second slow recovery Row + 20-30 minutes area specific mobility | Open Workout 15.1 Retest |
3.2
7 sets:
1 Power Snatch + 1 Snatch (building) *perfect mechanics*
+
3 rounds:
30/20 Calorie Bike
20 Shoulder 2 Overhead 135/95
10 Box Jump Overs 30/24
+
Finisher:
EMOM x 5
1-5 Muscle Ups UB
rest as needed
GHDSU x 50 reps
1 Power Snatch + 1 Snatch (building) *perfect mechanics*
+
3 rounds:
30/20 Calorie Bike
20 Shoulder 2 Overhead 135/95
10 Box Jump Overs 30/24
+
Finisher:
EMOM x 5
1-5 Muscle Ups UB
rest as needed
GHDSU x 50 reps
A. 95, 105, 115, 125, 130 fail twice. Had no pull in me.
ReplyDeleteB. didn't have a clock. Somewhere around 12 minutes?
C. Got 1 mu! Did resistance mu turnover stuff
D. Done
In my head I'm so pumped, but I know I need to relax, especially after redoing 15.1 yesterday. If we redo workouts, how should we proceed with the weeks workouts? When do U ppl plan on resting or actively resting? What do u plan on skipping/keeping in the workouts?