10 minutes non stop, change exercise on the minute every minute

Invictus July 21 2014

4mins per station:

1

Wall Ball
Lateral Hurdle Jumps

2

Battle Rope Slams
Hanging Knee Tucks

3

Rower
Bench Hops

4

TRX Reverse Fly
TRX Mountain Climber

5

Slamball Squat-Lunge Combo
Slamball Slam

End workout with 4x100m Ski Erg sprints (record fastest time)

Run 200
20 Squats
10 Push Ups
10 Pull Ups
Run 400
20 Squats
10 Push Ups
10 Pull Ups
Run 400
20 Squats
10 Push Ups
10 Pull Ups
Run 600
20 Squats
10 Push Ups
10 Pull Ups
Chicken Run

AMRAP 22 Min
22 C2B
22 Pistols
22 HSPU
22 T2B
22 Wall balls 9/6 kg

3-3-3-2-2, only one clean and do jerks from the front rack.

Deadlift day in the garage, week 2 of Wendler 2nd cycle.

Warmup:
5 min jump rope practice; resistance band stretches and pulls; foam rolling.

DEADLIFTS
Warmup: 95# x 5, 120# x 5, 145# x 3
Working sets: 170# x 3, 195# x 3, 220# x 3+ (9 reps)

Very good. Have been re-reading Starting Strength (more carefully this time) and I happen to be on the deadlift chapter right now. Tried throughout to maintain optimal form, bar over midfoot, shoulders slightly ahead of the bar, straight back, perfectly vertical pull, &c. &c. Seems to have worked. Warmup sets were smooth. Working sets even smoother. Managed 9 reps on the 3+ pull, which is a 283# theoretical 1RM, my highest yet.

Then supersets of
5 x 10 deadlifts @ 120#
5 x 10 hanging leg raises

Also very good. Hanging leg raises were tough only because my pull-up bar has knurling.

For reps and time:
3:00 - Max Rep Ring Push Ups
then
4 Rounds For Time Of:
5 - Thrusters (115/85)
10 - 30" Box Jumps
then
3:00 - Max Rep Rope Climb

Sled push EMOM

@75% 1RM