Best Spam Content
Klokov press3 x 5-4-3 ratchet52# w/10-sec hold on last rep/55# w/15-sec hold on last rep/57# w/20-sec hold on last rep55# w/15-sec hold on last rep/57# w/20-sec hold on last rep/60# w/25-sec hold on last rep57# w/20-sec hold on last rep/60# w/25-sec hold on last rep/62# w/30-sec hold on last rep4-round Tabata20 seconds of GHD sit-ups/10-second parallel hold-rest 2:00-Max long plank-rest 2:00-4-round Tabata20-second GHD parallel hold/10 seconds of GHD sit-ups
8-round Tabata plank hold
8-round Tabata burpees
8-round Tabata plank holdShoulder press 68#x 5, x 9 (failed 10) AMAPPause Ascent 60#3 x 5Back rack hold 85% (300# BRM)255# 3 x 30 secFront rack hold 45% of BRM135# 10 x 10 sec (used tabata timer)8-round Tabata with a twist
Klokov presses, 35#** 20-second OH hold => 10 seconds of pressesThis was deceptively hard; press count 8, 6, 3 for rounds 3-8 total presses 32Maybe i should have slowed down rounds 1 and 2 and tried to be more consistent @Unforgibbon ?3 rounds1:30-2:00 long plank (1:30.1:45 ish)
10 strict hanging leg lifts3 rounds
1:00 side plank left => 1:00 side plank right
10 weighted tea pots each side 16kg KB10 one-arm dumbbell or kettlebell deadlifts each side (this is with a conventional stance, so that the bell is on the outside of the leg) 24kg KB
Brand X is closed for the Christmas holidayPREP:
10 hollow rocks
30 flutter kicks
800-meter run at a fast pace, rest 4:00
2 x 400-meter run at a faster pace than your 800 pace, rest 3:00 between
4 x 200-meter run at a faster pace than your 400 pace, rest 2:00 between
5 rounds of:
30 wall-ball shots, 10-lb. ball 10' target
5 squat snatches
Rest 2 minutes
Post time and load for each round to comments.
Omitting the rest time (just add 2 minutes to these if you included it, @dch)...
Round 4 had multiple no-reps on both, and Round 5 was slower because my right wrist started trying to tighten up (feels OK now, 5-6 hours later).
Tomorrow's a rest day, and a preview of Friday looks like we are going to have our hands full, perhaps.