21 Pull‐Ups
20 Pistols Alternating
18 Pull‐Ups
16 Pistols Alternating
15 Pull‐Ups
12 Pistols Alternating
12 Pull‐Ups
8 Pistols Alternating

Buy‐Out:

200m Walking Lunge

I cannot do efficient pistols, i end up getting on my toes which is bad for knees. argh

Part 1:

Tabata(20s work followed by 10 seconds of rest, repeated for 8 rounds)

Hollow Rocks
Superman Rocks

Part 2:

3 Rounds

800m Run

Rest 2 Minute between each round

3:30 average on runs, need to get faster

3 Rounds
5 Front Squat 165/105
18 Pull-up
5 Deadlift 225/155
18 T2B
5 Push Jerk 165/105
18 Hand Release Push-up

holy smokes this was a tough one

jerks got the toughest, should have split jerk instead of push jerk

4 Rounds

10 Chest to Bar Pull-Ups

30 Push-Ups

30 AbMat Sit-Ups

For Time:
Run 1.5 Mile
Row 1 Mile

13:45 + 6:54 = 20:54

Clean Strength Work 1RM 215 Tied PR. Tried 225 several times, caught it a few but couldn't finish the lift. So, so, so close. Exposed a weakness, I need to do more front squats. I could get under the bar, but didn't feel comfortable low with that much weight. I'll get it in two weeks.

5 kierrosta:

• 40cal SkiErg
• 15 selänojennus selkäpenkissä
• 15 ghd-istumaannousu
• 40m/40m 1-käden farmarikävely@ahap

Vaikka harjoituksen tulos on aikaa vastaan, keskity laatuun. Hiihdä kovaa ja tee muut liikkeet huolellisesti. Farmarikävelyn voit tehdä hitaasti kävellen.

For time,

Run 400m, 40 Wallballs 20/14

Run 300m, 30 Wallballs
Run 200m, 20 Wallballs
Run 100m, 10 Wallballs

Afterbash- Group mobility: Hips and low back

<yes, i used a 14# ball, but did not consistently make it over the top blue line, thus no Rx. I was the slowest & last to finish. :(

Sprint Intervals:

50yds (on grass, rolling start) - 7.22, 6.45, 6.22, 6.13, 6.12, 5.88, 5.87, 5.97, 5.87, 5.84, 5.88
100yds (on grass) - 3 reps - no times

For Strength/Skill:
Double KB Complex - 5-4-3-2-1
Double KB Clean-Snatch-Thruster
*Conduct double bell clean, return to backswing position, then explode up into double snatch (see video for technique). Lower to rack and knock a thruster. All 3 exercises = 1 rep. Start light with 5 reps and increase weight as you ladder down.

Finisher
Circuit A:
40 work/20 rest x 6
Double kettlebell cleans
Double press
Slamball

Rest 2 minutes between circuits

Circuit B
Double front squat
Ring Rows
Swings

Split into teams of 4 (2 male/2 female if possible)
* only 2 working at a time

1. Team run to lantern and back

2. 20 kb clean and press each arm per person (70/53)

After each person on the team has completed 20 X clean and press;

The team grabs 1 pair of 35s and 1 pair of 53s and;
3. Farmers carry to legion and back - switch off as many times as necessary, up to the team to decide the best strategy to get down and back as fast as possible.

1. Return to compound and knock out 30 pullups per person

2. Then, Buddy Carry to Stop light and back. Two people must be carried at all times.

3. Return to compound and 40 wall balls per person

4. Finish up with 50 steps up (per leg per person) on low box