HEY MAN IS THIS THE ARCVHICE
3 rounds not for time, all light loads/resistance:
10 incline DB scap retractions
10 scap push-ups from forearms
5 seated box jumps, increase height as each set
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A. 1 squat snatch from high hang + 1 squat snatch from just below the knees + 1 squat snatch, 5 x 1; begin a set every 2:00
B. 1 & 1/4 front squat, 3-3-3-3; 2:00-3:00 rest
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Every :60 for 12:00 (6 sets of each):
1st: 5-10m handstand walk OR 12 alternating shoulder taps from top of wall walk, deliberate and controlled
2nd: 3-6/1-3 bar muscle-ups OR 6-10 alternating hip touches from bar hang OR :05-:15/side 1-arm hang from bar
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For time:
40/30 Assault Bike calories
20 DB shoulder-to-overhead, 80/55 – can split the 20 reps between arms in any fashion
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10:00 very easy aerobic work immediately following conclusion of Ass/S20
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 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. Clean pull, build quickly to a heavy but crisp single – stop before hip pop disappears
C. Clean-grip deadlift, pick up where you left off in B and build to a moderate single
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For time – very high effort here, if you feel good coming into it commit to an absolute best effort for the day:
2000m row
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400m walk or 4:00 very easy spin on bike immediately following row
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3 sets not for time:
8 glute-ham raises
16 light reverse hypers
Post results to comments.
