Warmup:
Lacrosse Roll Each Hip x 2 minutes/leg (laying on stomach)
Banded Samson Stretch x 2 minutes/leg
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A. Back Squat
5 @ 40% of TM
5 @ 50% of TM
5 @ 60% of TM
*start a new set every 2 minutes*
*add 5-10# total to your TM from cycle 1*
B. Power Clean Cluster (position 2) *above knee* 1.1.1 rest 10 seconds/rest 2 minutes x 4 sets
*stay light and work on fast turnover and catch - mechanics must be perfect
C. EMOM x 10
:20 Seconds Max HSPU - Open Standards
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In teams of 2:
1000m Ski (switch at 500m)
rest as needed x 3 sets
A. 155, 185,225
ReplyDeleteB. #185
C. Shoulder Mobility
+ 500m splits @ 1.41, 1.45, 1.49
A. 105, 130, 155
ReplyDeleteB. 115
C. 32 (4/3 - Best/Worst)
D. 1:47, 1:52, 1:51
(Round Times w/ BQ! 3:28, 3:35, 3:39)
A. 115, 145, 175
ReplyDelete+
Single Arm OH Carry x 50 rest 90s x 5
So my finger is broken on my right hand. Gonna be limited for 4-6 weeks.
Ugh... story time?
DeleteWas traveling for work. There was a little gym so did the best I could:
ReplyDeleteA. 3x8 per leg dumbell split squats (20# dumbells, 25# dumbells, 30# dumbells)
B. 10 min EMOM of 30s max thrusters w/ 20# dumbells - 111 reps
C. 500m run x 3 (rest time=work time). Kept 8:45 mile pace
A. 115, 145, 175
ReplyDeleteB. 155
C. 8, 7, 5, 3, 4, 4, 3, 4, 4, 4
D. Done did not record time
Substituted with recovery workout.
ReplyDeleteA)105,135,165
ReplyDeleteB)155
C)7,5,4,4,4,3,3,3,2,1
D) done
A) 90,110,135
ReplyDeleteB) @105
C) 3 was most and 1 least with one ab mat
D) about 210-215
A) 90, 110, 35
ReplyDeleteB) 105
C) Strict Push-Ups with 25# plate, 8,6,6,5,6,5,4,3,3,3
D) 2:11, 2:15, 2:14