HEY MAN IS THIS THE ARCVHICE
3 rounds as warm-up of [3 overhead squats @ 5511 + :05-:10/side 1-arm hang from bar or ring]
A. 1 & 1/4 back squats, 2-2-2; begin a set every 3:00
B. Single-leg Romanian deadlifts, 3 x 4-5/side, 2111 – priority is position, not absolute load, ensure the movement is a hip hinge rather than a rounding of the back or deep knee bend; begin a side every :90
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Every :60 for 10:00 (5 sets of each):
1st: 1 tough shoulder press, building to a max
2nd: :10-:15 chin-over-bar hold (CTB if possible) OR top of ring row hold
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1 sets for max reps:
Unbroken wall balls – be perfect on ROM, set culminates at first miss of target or pause at any point
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5:00-10:00 mobility work – coach-led
Post results to comments.
SCHEDULE NOTICE: 1030 class only tomorrow, will be niiiiiice and long…
2 rounds as warm-up of [6 overhead squats @ 3311 + :05 chin-over-bar hold + :05 hang from bar w/elbows @ 90 degrees + :05 dead hang + 200m jog or row or bike or ski erg]
A. 1 & 1/4 back squats, 3-3-3; begin a set every 3:00
B. Pendlay rows, 3 x 4-6, 10X0 – different tempo than last couple weeks, but still bar just off ground @ bottom and must make contact w/upper abdomen @ top each rep; begin a set 2:00
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AMRAP in 10:00:
10 pull-ups
20 wall balls, 20/14 to 10/9
40 double-unders
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5:00-10:00 mobility work – coach-led
Post results to comments.
2 rounds as warm-up of [6 overhead squats @ 3311 + :05 chin-over-bar hold + :05 hang from bar w/elbows @ 90 degrees + :05 dead hang + 200m jog or row or bike or ski erg]
A. 1 & 1/4 back squats, 5-5-5; begin a set every 3:00
B. Pendlay rows, 3 x 6-8, 10X0 – different tempo than last couple weeks, but still bar just off ground @ bottom and must make contact w/upper abdomen @ top each rep; begin a set 2:00
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3 sets for total toes-to-bar reps:
3:00 of (10 burpees + 200m run + max toes-to-bar in remaining time)
:60 rest
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5:00-10:00 mobility work – coach-led
Post results to comments.
A. Squat snatch, build to a tough single for the day without forcing anything
B. 1 & 1/4 back squats, 2-2-2-2; 2:00-3:00 rest
C. Weighted strict pronated pull-ups, 3 x 4-6, 21X0; 2:00 rest
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10 rounds for time w/a partner, alternate full rounds so each partner completes 5 (5 rounds w/1:1 work:rest if going solo):
10 toes-to-bar
15 wall balls. 30/20 to 10/9
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3 sets:
1-2 rope climbs – focus on proper footwork or legless kip if already proficient w/legs
:30 rest
max L-sit on parallettes
:30 rest
Post results to comments.
A. Squat snatch, 3-6 x 1 @ 90+% 1RM – crisp reps more important than load, don’t force anything; begin a rep every 2:00
B. 1 & 1/4 back squats, 3-3-3; 2:00-3:00 rest
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For reps:
5:00 strict pronated pull-ups
5:00 rest
5:00 wall balls, 30/20 to 10/9
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3 sets:
1-2 rope climbs
:30 rest
max L-sit on parallettes
:30 rest
Post results to comments.
A. Squat snatch, 3-6 x 1 @ 85-95% 1RM – crisp reps more important than load, don’t force anything; begin a rep every :90
B. 1 & 1/4 back squats, 5-5-5; 2:00-3:00 rest
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For 20:00:
Evens: 5-8 CTB pull-ups – focus on rhythm, same reps as last week if you completed all sets
Odds: 10 wall balls, 30/20 to 10/9
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Every 2:00 for 3 sets:
max L-sit up to :30
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3 sets:
8-10/side DB external rotations
rest as needed
Post results to comments.
