Activation
500m row
20 alt. supermans
20 sitting Russian twist
–
300m row
15 banded goodmornings
15 hollow rocks
–
100m row
5 single leg glut bridges **each
:10 sec hollow hold
#
Warm-up
:20 sec bike
5 strict pull-ups
10 push-ups
15 air squats
x2 rounds
–
1 Rnd
:20 sec bike
5 kipping pull-ups
7 strict ring dips
9 med ball squat clean thrusters
#
Mobility
Kneeling dorsiflexion stretch :20-;30 sec **each
Lunge w/elbow to floor :30 sec **each
Banded front stretch :30-:40 sec **each
:15 sec cobra stretch/:05 sec rest x2
#
Strength
2 DLs + 1 Power Clean + 1 Hang squat Clean + 2 Front squats:
Build to heavy for the day
#
Conditioning
For Time **18 min cap
50/42 cal bike
48 WBs @20/14
36 T2B
24 Front rack KB lunges @70/53
12/9 MUs
50/42 cal bike
–
55-59:
KBs 53/35
MUs: 9/7
–
60+:
KBs 35-44/26
WBs: @9ft target, modify weight as needed
MUs: 7/5
#
BE Complete
4 Rounds **NFT
40’ft OH yoke walk
DB flies (lying on floor): x12 reps
Straight arm bent over lat pullbacks: x12 reps
Strength: 205lb
Conditioning: DNF! Completed the mixed MU’s (4 on the rings, 8 on bar) heart rate through the roof, hands extremely sweaty.
Be Complete: Done Yoke 40lb each arm fully extended, DB 25lb, bent over 20lb
Strength 155#
2 DLs + 1 Power Clean + 1 Hang squat Clean + 2 Front squats
Conditioning
For Time **18 min cap
50 cal bike
48 WBs @20
36 T2B
24 Front rack KB lunges @36# each arm
12 BMUs
50 cal bike
DNF – Got through 34 cal on second round of bike. 1st round of bike maintained 325-330W. Broke WBs into 15, 10, 8, 10. Completed the BMUs as singles. Was not able to maintain 300W on second round of bike; was struggling with 285W. Need to go closer to unbroken in everything and push harder on second round of bike.
Be Complete: Done No yoke – Bilateral 35lb DB each arm, DB flies 20#, lat pullbacks 20#