HEY MAN IS THIS THE ARCVHICE
3 rounds not for time, all light loads/resistance:
12 incline DB scap retractions
12 Trap 3
12/side band external rotations
+
A1. Front squat, 4-3-2, 22X1; :90 rest
A2. Pendlay rows, 3 x 4-5, 10X0; :90 rest
+
8:00 to build to a tough power clean for the day
4:00 rest
4:00 max power clean singles @ 90% of today’s heavy clean
4:00 rest
AMRAP in 8:00 – if it’s not already a grind, make it so by adding deficit to HSPUs and using a heavy ball/bag:
160 double-unders
max in remaining time of (8/4 strict handstand push-ups + 8 heavy med ball or sandbag over the shoulder)
+
5:00-10:00 very easy aerobic work immediately following AMRAP – walk/spin/row
Post results to comments.
3 attempts:
Max unbroken double-unders
+
5-4-3-2-1 nice & steady, movement quality of speed:
Power cleans, touch-and-go for the multi-rep sets
Handstand push-ups, strict and/or deficit to make the movement challenging
+
For time in teams of 2-4 w/teammates advancing to the next station only once it’s been cleared by the athlete in front of them:
40/30 row or Assault Bike calories
40 burpees
40 kettelbell swings
40 sit-ups
400m run
+
gun show
Post results to comments.
SCHEDULE NOTICE: the gym will be closed for the day beginning @ 1000, get in early!
3 sets not for time:
15m medball bear hug carry
:20-:30 L-sit accumulation
+
A. Snatch-grip deadlift from deficit (feet elevated 2-3”), 3-2-1-1, 31X1; 2:30 rest
B. Split jerk, build quickly to a tough single for the day
+
For time w/a partner, trading off every 500m:
7000m row
OR if working solo:
7 sets:
500m row
2:00 walk rest
Post results to comments.
3 sets not for time:
15m medball bear hug carry
:20-:30 L-sit accumulation
+
A. Snatch-grip deadlift from deficit (feet elevated 2-3”), 3-3-3-3, 31X1; 2:30 rest
B. Split jerk w/:01 pause in dip & :01 pause @ catch before recovery, 6 x 1 starting moderate & building to tough; begin a rep every :90
+
For time w/a partner, trading off every 500m:
7000m row
OR if working solo:
7 sets:
500m row – increase pace by :01-:02 if last week was sustainable
2:00 walk rest
Post results to comments.
3 sets not for time:
15m medball bear hug carry
:20-:30 L-sit accumulation
+
A. Snatch-grip deadlift from deficit (feet elevated 2-3”), 5-5-5, 31X1; 2:30 rest
B. Split jerk w/:01 pause in dip & :01 pause @ catch before recovery, 8 x 1 light/moderate; begin a rep every :90
+
For time w/a partner, trading off every 500m:
6000m row
OR if working solo:
6 sets:
500m row – increase pace by :01-:02 if last week was sustainable
2:00 walk rest
Post results to comments.
