HEY MAN IS THIS THE ARCVHICE
3 rounds not for time:
10 DB Cuban presses
10 band pull-aparts
10 band passthroughs
10 behind-the-neck band presses
2 vertical jumps w/1-hand touch to wall – 1/side
A. Clean pull, 6-8 x 1 @ 90-100% clean max – speed @ hips is more important than load today; begin a rep every :90
B. Halting clean-grip deadlift, 2-2-2-2 as heavy as possible w/perfect positions and pauses just off ground & below the knees before finishing the lift, :03 descent – use straps if grip is limiter; 2:00-3:00 rest
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3 sets even:
5 DB power cleans, both DB heads touch ground outside the feet
10 DB deadlifts
100m DB carry (any way, can be @ shoulders or Farmer’s)
200m run
100m DB carry
3:00 walk rest
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1 set:
max/arm side plank on hand, feet stacked
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
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A. Standing broad jump, 5 x 1 increasing effort each rep so only the last is near full effort; begin a rep every :60
B. Clean pull, 6 x 1 @ 100-103% clean max; begin a rep every :90
C. Halting clean-grip deadlift, build to a tough single w/:02 pause just below knees on way up & down
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5 sets:
500m row – :01 faster than last week’s sets
2:00 walk rest
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3 sets:
7-10 tough reverse hypers
:30 weighted Sorensen hold
:90 rest
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
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A. Halting snatch-grip deadlift (:01 pauses 1”off ground & just below the knees on way up and down), 5 x 1.1.1; :10 between singles, 2:00 rest
B. Strict weighted pull-ups, 3 x 3-5, 31X0; 2:00 rest
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3 sets:
500m row @ 85% effort – sustainable within and across all sets
2:00 walk rest
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For time:
200m run
15 toes-to-bar
10 moderate med ball or sandbag over shoulder
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3 sets not for time:
15 moderate reverse hypers
rest as needed
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. Power clean, build to a max for the day
B. Close-grip bench press, build to a max for the day
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AMRAP in 8:00:
Power cleans, 90% of A
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3 sets not for time:
5/side Pallof presses, standing
5 unweighted reverse hypers, 2011 – note the tempo, and hold it
:30 med ball bear hug hold (no carry, just hold)
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10:00 mobility work of choice
Post results to comments.
