Warm-up Drills
I. Row 750m
II. 3 Rounds x Burgener Drill
III. 2 Rounds of
7 x Deadhang Pullups
7 x Burpees
IV. Mobility
Impact/Focus: HSPU 5-5-5-5-5
Scaling movements up or down as necessary execute the following:
Handstand Push-ups 5-5-5-5-5
Post sets/reps to comments.
“Choose Your Own Adventure: Chapter II”
With a 10 minute running clock take as much weight from ground to overhead as possible. Choose from 65, 95, 115, 135 or 155lbs. Any variation of Clean & Overhead/Snatch is acceptable. Once time expires take the amount of reps completed and multiply by the weight chosen to determine score.
Post scores to comments.
Skill Development
5 Rounds of
L-sit x Max Time (seconds)
HSPU Max Reps
Scaled to stink bugs off a 28″ box
1-10r, 2-7r, 3-7r, 4-7r, 5-5r
Choose your own adventure: Chapter II
75lb Snatch x 53 reps = 3975lbs
(Isabelle 5:54)
HSPU Max Reps – 5Rds
5 – 4 – 2 – 2 – 2
Choose your own adventure: Chapter II
115lb Clean / Press x 53 reps = 6095lbs
HSPU Max Reps – 5Rds
5 – 4 – 2 – 2 – 2
Choose your own adventure: Chapter II
115lb Clean / Press x 53 reps = 6095lbs
L-Shits? I don’t think I learned that in the ramp-up
L-Shits? I don’t think I learned that in the ramp-up
Stink bugs 7,8,7,7,8
Choose your own adventure 2:
115lbs 43reps CJ
Stink bugs 7,8,7,7,8
Choose your own adventure 2:
115lbs 43reps CJ
HSPU Max Reps
Scaled to stink bugs off a 28″ box
6, 6, 5, 2, 2
Choose your own adventure: Chapter II
75lb Clean and Jerk x 42reps = 3150 lbs
HSPU Max Reps
Scaled to stink bugs off a 28″ box
6, 6, 5, 2, 2
Choose your own adventure: Chapter II
75lb Clean and Jerk x 42reps = 3150 lbs
HSPU: 10-5-3-2-2
Choose your own adventure-
115# x 20 reps + 135# x 15 reps = 4325
I like the clean floors so I kept my L-shits neat.
HSPU: 10-5-3-2-2
Choose your own adventure-
115# x 20 reps + 135# x 15 reps = 4325
I like the clean floors so I kept my L-shits neat.
HSPU’s: two abmats – 5-4-3-3-3
Choose Your Own Adventure -II: 4465# (47*95#)
L-sits: 0:20/0:20/0:15/0:15/0:15
HSPU’s: two abmats – 5-4-3-3-3
Choose Your Own Adventure -II: 4465# (47*95#)
L-sits: 0:20/0:20/0:15/0:15/0:15