HEY MAN IS THIS THE ARCVHICE
3 rounds not for time:
12 DB Cuban presses
12 band pull-aparts
12 band passthroughs
12 behind-the-neck band presses
A. Clean pull, 6-8 x 1 starting @ 90-95% clean max & building to 105% max; begin a rep every :60
B. Halting clean-grip deadlift, 2-2-2 w/pauses just off ground & below the knees, :03 descent – use straps if grip is limiter; 2:00-3:00 rest
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4 rounds for time:
50 double-unders
15 snatches, 95/65
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400m walk or 4:00 very easy spin on bike immediately following DU/snatch
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Not for time:
:90 L-sit on parallettes accumulation
Post results to comments.
3 rounds not for time:
12 DB Cuban presses
12 band pull-aparts
12 band passthroughs
12 behind-the-neck band presses
A. Seated box jump, 3-3-3-3-3 increasing height a bit each set; rest as needed to stay explosive
B. Snatch pull, 6-9 x 1 starting @ 90-95% snatch max & building to 105% max; begin a rep every :60
C. Snatch-grip deadlift, 3-3-3, 3131 w/emphasis on hitting perfect positions throughout – use straps if grip is limiter; 2:00-3:00 rest
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3 rounds for time:
300m run
20 row calories
10 DB burpee deadlifts, heavy
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400m walk or 4:00 very easy spin on bike immediately following row
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optional 3 sets not for time:
20 unweighted GHD Russian twists
:30 Sorensen hold
Post results to comments.
3 rounds not for time:
12/side 1-arm DB scap retractions
12/side 1-arm DB scap protractions
:30/side easy pec stretch
A. Squat snatch, 5 x 1 @ 80-90% max – no higher!; rest as needed
B1. Back squat, 2-2-2-2, 22X1; :60 rest
B2. 1-arm DB row, 4 x 5-6/side, 1112, :10 between sides, :60 rest
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Every :60 for 18:00 (6 sets of each):
1st: 5 strict handstand push-ups or seated on floor DB presses, both movements @ 31X1
2nd: 30-50 unbroken double-unders or :45 double-under practice
3rd: 12/8 Assault Bike calories
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3 sets:
30m heavy Farmer’s carry
:30 L-sit accumulation
rest as needed
Post results to comments.
