Saturday, 072217

Warm-up/Activation
500m row @1:55-2:05/2:20-:2:25
8 inch worms
10 supermans
10 alt. supermans **https://www.youtube.com/watch?v=nCac1SZNmnY
:20 sec hollow hold


500m row @1:50/2:10
3 Rounds
5 strict pul-ups
10 push-ups
15 air squats
**Attempt these reps in one set. If sets are broken then move on to next exercise. Ex: 5 pull-ups or max attempt towards 5. 10 push-ups constant movement or max reps till you need to rest, in that case you would move onto air squats. Repeat.

3 Rounds
7 BB Front squats
7 BB Push presses
7 T2B
7 PVC dislocates

Mobility
:45 sec front rack stretch **each side
:60 sec banded hip flexor/extension stretch **each side **https://www.youtube.com/watch?v=I3Jd3on4Bak (1st stretch)

Strength
“0-8”
Warming up to starting percentage

“8-23”
5 Lateral Burp. + 2 C&Js @60-65% every 3 mins
x5

**every 3 minutes perform 5 lateral burpees & 2 C&Js
**If BB movement feels good & moving well you can increase load every round. Do not exceed more than 75%. Movement should be the focus, confidence to get right on the BB with little to no rest from burpees & 1st C&J attempt

Conditioning
For Time
50/44 cal bike
100 DUs
25 GHD sit-ups
5 Rope climbs

40/35 cal bike
80 DUs
20 GHD-S
4 RC

30/26 cal bike
60 DUs
15 GHD-S
3 RC

20/17 cal bike
40 DUs
10 GHD-S
2 RC

10/8 cal bike
20 DUs
5 GHD-S
1 RC

BE Complete
4-5 RNFT
30FT Front rack yoke walk
60FT Sled pull @heavy
90FT FC @100/80 #DBs

1 thought on “Saturday, 072217”

  1. Eric M. Bluman

    Strength
    5 Lateral Burp. + 2 C&Js @60% (ascending to no more than 75%) every 3 mins
    x5 (105#, 115#, 125#, 135#, 145#)

    Conditioning
    Total Time – 30:32, Bike power output was kept at 305-315 Watts)

    50 cal bike
    100 SUs
    25 GHD sit-ups
    5 Rope climbs (Split time 8:31)
    —————–
    40 cal bike
    80 SUs
    20 GHD-S
    4 RC (Split time 7:46)
    —————–
    30 cal bike
    60 SUs
    15 GHD-S
    3 RC (Split time 6:18)
    –————–
    20 cal bike
    40 SUs
    10 GHD-S
    2 RC (Split time 5:00)
    –————–
    10 cal bike
    20 SUs
    5 GHD-S
    1 RC (Split time 2:55)

    DU’s were very spotty today (very disturbing) so went with singles to keep the pace/intensity.

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