Warm-up Drills
I. Row 500m
II. 2 Rounds for Quality of
5 x KB Sumo Deadlift High Pull
5 x “Russian” KB Swings
5 x “American” KB Swings
5 x Goblet Squats
10 x Push-ups (CFGS)
15 x Hollow Rocks
III. Mobility
“Superfluous”
Complete for time
Run 800m
Then… 15-12-9-6-3 reps of
Ground-2-Overhead (.75xBW)
Ring Push-ups
Notes: C&J or Snatch are the barbell options for Ground-2-Overhead.
Post scores to comments.
Skill Development
25-20-15-10-5 reps of
GHD Sit-ups
Back Extensions
32:07 135lbs
i was pacing myself…
Superfluous: 22:11 @ 115# (PR for this many reps)
Rob, I completely comprehend the pacing thing….I’m with you on that.
23:27 … 85lbs
and I wasn’t pacing myself… 😀
Isabel
30 x Snatch @ 135
5:44
22:22 @ 115 lbs
I need to get more sleep