All Phases
A. Hang clean Pull 5×5 @100-115% of clean. Straps and off blocks mid thigh
B.
:20 hard on Bike
:10 transition
:30 hard on rower
Rest 5 min X 5
C. 3 rds
100m sled push (sled only)
50 ub double unders
25 KB swings (70/53)
Rest 1 min between rounds
D. Assistance work
4 x10 the extensions (back on back) – pause on last rep for 5-10. Weighted for those who can comfortably handle that. Build up here
+
3 X 10-15 alt db hammer curls
+
4 X 1:30 weighted plank hold
A. Hang clean Pull 5×5 @308
B.
Only counted the /500M times
1:30
1:28
1:26
1:27
1:25
C.
8:53 overall
2:12
2:20
2:21
All Unbroken
A. 5×5 @ 315# (115%)
B. Didn’t have rower so did SDLHP 70# as sub. Also I’m stupid and did :30 on bike
Cal 21. 20. 19. 20. 20
Dlhp 19. 18. 19. 18. 19
C. No sled so did 100m run w/ 40# vest
8:46
A-Pulls done- 325/335/345/355/365
B-No bike so did sled push with 165# for 30 seconds then row 30 seconds. Counted meters per round and was at 180+ every round
C- 7:58 unbroken each round
1:59/2:00/1:59
Sled push was around gym loop so give or take on the 100m. Just went hard
D- accessory work done
Running day one done
A. 365
B. Done
C. 10:43 unbroke wanted sub 10
D. ✔
A. Done at 240
B. Bike 850+ watts, row sub 1:45
C. 9:55
D. done
A. Hang Clean Pull 5×5 @100-115% of clean
95kg/210lbs
B.
:20 hard on Bike
:10 transition
:30 hard on rower
Rest 5 min x 5
– Done with Junardo and Little Nicky Fitness
C. 3 Rounds
100m Sled Push (sled only)
50 UB Double Unders – these felt hard today but all unbroken first attempt
25 KB Swings (70/53) – woof
Rest 1 min between rounds
TIME: 9:38
D. Assistance Work
4 x 1:00 Weighted Plank Hold with 20kg plate (2nd round wasssnt quite :60)
A. Hang Cln pull 5×205, 205, 205, 215, 225
B. subbed in a spring (roughly 20 seconds) Cal row 10, 10, 11, 11, 11
C. Metcon – could not get double unders unbroken on the first two so restarts and failure, got them on the third. 16:53