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
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A. Front squat, 3-2-1-1-1 building so only last single is tough, 22X1; 2:00-3:00 rest
B. Squat snatch, build to a heavy single for the day
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For time:
20 squat snatches, 77% of B
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Every :60 for 10:00 (5 sets of each):
1st: 10 alternating shoulder taps from top of wall walk, deliberate and controlled
2nd: 4-8 alternating hip touches from bar hang OR :05-:15/side 1-arm hang from bar
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10:00-15:00 very easy aerobic work – walk/spin/row
Post results to comments.
2 rounds not for time, all light loads/resistance:
12 incline DB scap retractions
12 Trap 3
12/side band external rotations
:30/side pec stretch
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A. Hang squat snatch, 6 x 1 moderate/tough no misses; begin a rep every :90
B1. Front squat, 6-5-4, 22X1; :90 rest
B2. Pendlay rows, 3 x 5-6, 10X0; :90 rest
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AMRAP in 8:00:
150 double-unders
max in remaining time of [6/3 bar muscle-ups + 15 wall balls @ 30/20 to 10]
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Not for time:
2000m row @ very easy pace – begin :60 after completion of AMRAP
Post results to comments.
3 rounds not for time, all light loads/resistance:
12 incline DB scap retractions
12 Trap 3
12/side band external rotations
+
A. Squat clean, 6-8 x 1 @ 75-85% max; rest as needed
B1. Front squat, 1-1-1, 40X1; :90 rest
B2. Pendlay rows, 3 x 6-8, 10X0; :90 rest
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AMRAP in 7:00:
7 sand bag or med ball over the shoulder
7 strict ring dips or 14 push-ups
14 row calories
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3 rounds not for time:
5/side single-leg reverse hypers, 2111 – that’s a :01 hold @ the top
20 GHD Russian twists
Post results to comments.
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of [6-8/side light DB external rotations + 4-6/side pistols (to a bench if full range w/flat foot isn’t there yet)]
5 rounds of:
3:00 of [200m run or 250m row or .3 mile Assault Bike + max rounds in remaining time of 5 strict pull-ups + 7 burpees + 9 wall balls]
3:00 rest
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3 sets not for time:
:15-:30/side plank
rest as needed
Post results to comments.
