Wednesday, May 23, 2018

WARM-UP:
4x
300-meter row 
30 box step-ups 
30-second plank hold 

CONDITIONING:
5:00 bike immediately into 

Advanced
4 rounds for time 
20 sit-ups 
10 box jump-overs, 24”/20”
20 dumbbell hang power snatches, 50#/35#, alternate arms 

Intermediate
4 rounds for time 
20 sit-ups 
10 box jump-overs, 20”/16”-18”
20 dumbbell hang power snatches, 40#/25#, alternate arms 

Beginner
3 rounds for time 
20 sit-ups 
10 box step-overs, 12”-20”
20 dumbbell hang power snatches, 10#-20#, alternate arms 

Immediately into 5:00 bike 

-then-

Tabata oblique crunches right 
Tabata oblique crunches left 

MOBILITY:
Your choice

Comments

  • w/Big D
    EMOM for 20:00
    2:00 @ 5 reps - 135#/145#
    3:00 @ 4 reps - 155#/165#/170#
    4:00 @ 3 reps - 175#/180#/185#/190#
    5:00 @ 2 reps - 190#/4 x 195#
    6:00 @ 1 rep - 200#/205#/210#/215#/220#/225#
  • 5 minute bike
    Advanced
    4 rounds for time 
    20 sit-ups 
    10 box jump-overs, 24”/20”
    20 dumbbell hang power snatches, 50#/35#, alternate arms 
    35#/20"
    5 minute bike 
    24:30

    4x
    20 ghd sit ups
    1:00 long plank


  • WARM-UP: 2x
    1:00 barbell quad smash 
    1:00 couch stretch each side 
    10 blocked squats 
    10 walking lunges 

    STRENGTH:
    Back squat 3 x 230, 260; 295 x 5

    Had to leave. 45 min later:

     CONDITIONING:
    AMRAP in 12:00  8:00
    3 Romanian DB deadlifts, 50s 
    1 power clean 
    3 front squats 

    ACCESSORY: 4x
    10 hollow rocks 
    25 flutter kicks each leg 

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