those hitting 15.2
am
am:
A. 1k Row ; smooth and easy
B.
5 OHS (95/63)
5 C2B
5 OHS
5 C2B
rest 3 minutes x 2
C. :20 sprint on bike x 5-7; rest 3 minutes between
D. KB ; laying down – interal / external rotation – 10 reps each side, alternating x 3 each side.
E. Mobility for later, to achieve your best position on this workout
pm
A. 15.2
rest
+
Hit some thruster work / volume *off Rack
DONE WITH 15.2; hit the below
warmup for the day:
4 rds
250m Row
1 legless rope climb
5 hand release burpees
30′ OH walking lunge (95/63)
10 cal bike
30′ HS walk
am
A. 500m Rows x 5; rest 3 min between
Shoot for 85-90% of your best effort 500m Splits prior ; pushing the aerobic piece at high intensity
B. EMOM x 12; sqT Clean Thruster + Thruster ; starting at 70% of max thruster and ascending in weight
C. 10 min on bike w/ mask @60%
pm
A.
20 sqT Cleans (155/108)
20/15 burpee muscle ups
10 SqT Cleans (185/118)
10/7 burpee muscle ups
B. 4 rds NFT
15 band scap squeezes
20 weighted situps
15 band good mornings (use same light band)
10 light db/kb double seated rows
warm-up for the day is for people not redoing 15.2 correct?
Yes sir
Done as 1 session
A. Warmup done
B. 500×5 – 1:47.2,1:46.8,1:46.8,1:46.2,1:45.4
C. Thruster EMOM
165/175/185/190/195/200/205/215/225/230/235/245
—–rest 12 min—–
A. Squat clean workout – 9:53
B. Bike done
C. Accessory done
Juan looks tired
Kind of did a hodge podge of everything
A. 15.2 – 70
B. EMOM 12 sc thruster + thruster
Started at 95#, did most at 100 and 105#, max 110#. Hit sc thruster at 115# pretty easily but dizzy/no legs for 2nd thruster
C. Worked on SC form. Up to 143#
D. BS percentage work
E. EMOM 10: 5 butterfly PU w handstand walk practice
Warm-Up done in AM session
A. 500m Rows x 5 @1:55; rest 3 min between
1:55/1:51/1:53/1:51/1:53
B. EMOM x 12; sqT Clean Thruster + Thruster ; starting at 70% (128) of max thruster and ascending in weight
128/128/133/133/138/138/143/148/153/158/163/168
pm (finally felt semi back to life)
A.
20 SqT Cleans (93<counted wrong)
10 burpee muscle ups
10 SqT Cleans (103)
5 burpee muscle ups (missed two in the dip, needed to wait longer as more fatigue set in)
12:10
Warm-Up done in AM session
A. 500m Rows x 5 @1:55; rest 3 min between
1:55/1:51/1:53/1:51/1:53
B. EMOM x 12; sqT Clean Thruster + Thruster ; starting at 70% (128) of max thruster and ascending in weight
128/128/133/133/138/138/143/148/153/158/163/168
pm (finally felt semi back to life)
A.
20 SqT Cleans (93<counted wrong)
10 burpee muscle ups
10 SqT Cleans (103)
5 burpee muscle ups (missed two in the dip, needed to wait longer as more fatigue set in)
12:10
Warm-Up done in AM session
A. 500m Rows x 5 @1:55; rest 3 min between
1:55/1:51/1:53/1:51/1:53
B. EMOM x 12; sqT Clean Thruster + Thruster ; starting at 70% (128) of max thruster and ascending in weight
128/128/133/133/138/138/143/148/153/158/163/168
pm (finally felt semi back to life)
A.
20 SqT Cleans (93, counted wrong)
10 burpee muscle ups
10 SqT Cleans (103)
5 burpee muscle ups (missed two in the dip, needed to wait longer as more fatigue set in)
12:10
Morning warm up for 15.2 redo
Afternoon-
A-15.2- hand ripped in 18 round and wasn’t worth it to keep going. Not happy but life goes on.
B- squats 3×3 315 3×2 335 3×1 340
C- power cleans worked up to heavy triple at 225 then did some singles up to 250
D- bike 20 hard 40 easy ten minutes
E- scap work