After today's Warm-Up...you will be finished in under 60min!!!
Sheesh...this was taxing!
Warm Up
Mobilize / Flex
21-15-9
Cal Row
b/t perform w/ 45# BB
7 Good AM's
5 Back Squats
3 Pausing Front Squats
5 Hang Muscle Clean
7 Stiff-Leg DL
--------
2 Rnds:
1 Wall Walk
5 Cal Row
3-4 Kipping HSPU (2-3 Strict)
5 Cal Row
----------- START THE CLOCK!!!
@ The 0:00 Begin:
ROW / HSPU
Every 90s x 6 ~
18/14 Cal Row
Max Kipping HSPU in remaining time
Same as last week...working for consistency vs. high reps one set & lowering throughout...
@ the 15:00 Begin:
SQUAT STAMINA
OTM x 12min:
e = 2 Front Squats
o = 4 Back Squats
(65% Front Sqt Max)
@ the 30:00 Begin:
2 Activation Sets:
5 DL + 4 Hang High Pull + 3 Hang Pwr Clean (75 & 95)
3-Position Clean
5 Sets of the following (climbing)
1 High Hang Clean (pockets)
1 Mid-Hang Clean (knees)
1 Power Clean (floor)
@ the 45:00 Begin:
HANG OVER
3 RFT ~
15 Hang Pwr Cleans (115/80)
15 Bar-Facing Burpees*
* rules as in 18.0...must jump-down/jump-up (feet together, no step-downs or step-ups)
Oz ~ 165# 3-Pos Clean / 7:27 / 5 x 35cal Row w/ 60s REST b/t
Casey ~ 175# 3-Pos Clean / 6:16 / 5 x 35cal Row w/ 60s Rest b/t
Z.Wendt ~ 8-8-8-8-8-5(+3) / 3 & 6 205# Sqt Stam / 175# / 7:18
tb ~ 4-4-4-4-4-4 (Strict HSPU) / 2/4 @205# Sqt St / 175# / 7:57
You are mighty, O Lord, and truth is Your garment.
No comments:
Post a Comment